Cortisol is today’s least-loved hormone. In truth, cortisol isn’t actually all bad—it’s essential for helping us stay alert and respond to stress. Of course, if left unchecked, high cortisol levels can wreak havoc on our central nervous system, causing everything from fatigue to irritability to increased risk of heart disease. And, let’s not forget the unfortunate effects it can have on skin.

Luckily, there are plenty of ways to keep cortisol levels in balance: going for a walk, practicing breathwork, or even chatting briefly with a friend. “When we engage in activities that help us manage stress, such as mindfulness, meditation, or deep breathing exercises, we are essentially calming the nervous system,” explains Dr. Michael Markopoulos.

There are also dietary changes one can make. In fact, “the act of eating can be a stress regulating tool if done consciously,” notes Sandra Martinez, director of 7Pines Resort Ibiza Spa, which specializes in nutrition and longevity. “There are foods that help nourish the nervous system without inflaming—those rich in healthy fats, fiber, magnesium, or tryptophan—such as nuts, avocado or pure cocoa, which favor the production of serotonin and reduce cortisol levels.”

Not just what you eat, but also how

But it’s not just about the foods you eat—it’s also about how you eat. “Slow eating rituals, such as those proposed in many spas or wellness centers, activate digestion from calm, not from urgency,” Martinez explains. So, put your phone on Do Not Disturb and turn your meal into a self-care ritual.

As it turns out, practicing this type of presence during a meal is helpful on multiple levels. “Mindful eating is the act of eating while being in a state of non-judgmental awareness, shifting one’s attention to the food and mind-body connection, thus allowing exploration of the complex cognitive-biological experience of eating,” notes a recent study that examined how the “stress-digestion-mindfulness triad” may improve digestive function. “This healing eating mode favorably affects problematic eating habits and digestive disturbances attributed to stress…and complements other interventions to optimize digestive function, while enhancing self-acceptance, mind-body-food awareness, and overall wellness.”

How to practice mindful eating

Beyond turning off your phone, mindful eating involves following a couple easy steps. “Tune into your thoughts and stay fully attentive to the food you eat, your satiety cues, as well as your feelings—without judgment,” advises nutrition scientist and human performance expert Michael Hartman, PhD. “Mindful eating is a powerful tool to not only support managing your eating habits, but maintaining a healthy relationship between food and mental health.” Below, a few tips to help you reap the benefits:

Become aware: Pay attention to your body’s hunger and fullness cues. Eat when you’re actually hungry and stop when you’re full or close to full.