As the summer season ends and people return to their daily routines, many in Spain experience a sharp rise in stress. An endless stream of tasks, tight schedules, and the need to quickly readjust to the usual pace create the perfect conditions for increased levels of cortisol, also known as the stress hormone. According to leading Spanish nutrition experts, this hormonal surge isn’t just an unpleasant feeling—it’s a serious signal from the body that shouldn’t be ignored. When cortisol goes unchecked, it quietly sabotages our bodies: the immune system suffers, sleep is disrupted, and digestion falters, leading to inflammation.
However, there are effective—and importantly, simple—ways to regain control. Renowned clinical nutritionist Elisa Blasques suggests seven daily rituals that help balance hormones and restore a sense of calm. It all starts in the morning. Instead of reaching for a cup of coffee right away, the expert recommends waiting 60–90 minutes. In the first moments after waking, it’s better to step outside or onto the balcony for 5–10 minutes to get some natural daylight. This helps synchronize your internal body clock, ensuring the proper morning peak of cortisol, which will then naturally decline by evening. And your first drink of the day should be plain water or a light herbal tea.
Physical activity also plays a key role. A short morning warm-up or some stretching exercises right by the bed help relieve the tension accumulated overnight and gently activate the body. Even something as simple as getting off the bus a couple of stops early and walking the rest of the way can be noticeably beneficial. The approach to meals is equally important. Before you start eating, take ten deep diaphragmatic breaths. This simple practice activates the vagus nerve, which is responsible for relaxation, and significantly improves digestion. The eating process itself should be slow and mindful. Put your smartphone aside, focus on the taste and texture of the food, and chew thoroughly. You can even set a timer for 20 minutes to train yourself not to rush.
Evening hours are a time for slowing down and preparing for sleep. Blue light from gadget screens suppresses melatonin production, the sleep hormone, disrupting our rest. That’s why it is recommended to avoid your phone and TV an hour before bedtime, choosing a book or a quiet conversation with loved ones instead. Creating a small relaxing ritual before bed sends a clear signal to the body that it is time to rest. This could be a cup of calming tea, a few simple yoga poses, or writing down three positive moments from the day in a journal.
When adopting these beneficial practices, it is important to avoid the trap of perfectionism. Psychologists caution that being overly demanding of oneself and striving to always be productive and positive can lead to emotional burnout. Trying to suppress so-called “negative” emotions, such as sadness or irritation, only increases internal stress. Experts recommend starting small: choose one or two habits that seem simplest and most enjoyable, and gradually incorporate them into your routine. The key is to understand the processes happening in your own body. When a person becomes aware of how their lifestyle affects their well-being, they gain a powerful tool for managing their health, moving along the path of preventive medicine and becoming their own expert.
