5 effective and natural ways to lower your cortisol levels
I think we all know that stress is our number one public enemy and effects how we act and show up for ourselves and others in our everyday lives. No matter how many yoga classes or breathing techniques you can try, sometimes it just seems like our personal stressors can easily take over our lives as we loose control over how we deal with and manage our stress levels.
That, is why it is so important to look out for ways that help balance and maintain lower stress levels, so you can tackle any difficult situation or event with ease and a peaceful mind instead of being forced into a constant ‘fight or flight mode’. Read on for more on; how you can discover the top 5 effective and natural ways to lower your cortisol levels.
What is cortisol?
Cortisol is the primary stress hormone produced by your adrenal glands which releases certain glucoses into your bloodstream. It then can effect your blood sugar levels, regulates blood pressure and manages how your body uses carbohydrates, fats, and proteins. Cortisol also controls how you react to stress by working with certain parts of your brain
Signs of high cortisol
Too much cortisol can raise signs of;
Acne
Weight gain
Muscle weakness
High blood pressure
An increase of higher blood sugars
‘Brain fog’ which effects memory and concentration
Deflated energy (fatigue)
Inflammation
Benefits of lowering your cortisol:
Improved skin
Lower blood pressure
Enhanced focus & overall increase of energy
Reduced chronic stress and anxiety
Better metabolism
Reduced inflammation
Effective & Natural ways to lower your cortisol levels
1# Regular physical exercise
I bet you are told far too often that regular exercise is the way to go, when fixing your stress levels and they are all correct. Working out whether its heavy weight training or light cardio (running, swimming and even walking) are all amazing energy boosters that not only increase dopamine levels, but also decreases stress level hormones such as cortisol and adrenaline.
Pilates and lower intensity workouts are also seen to decrease general stress levels as practicing mindfulness and body regulation is key. Getting to the gym can be a tough task, however it is proven by many to have numerous physical and mental benefits.
2# Having a healthy diet and eating foods high in omega - 3 fatty acids
Foods high in omega-3 fatty acids are particularly good for lowering cortisol levels as they are a natural anti - inflammatory and can stabilise blood sugar levels. Having high cortisol levels can be critical, as your body can get used to having too much cortisol and this leads to inflammation and general swelling of the skin. Having a healthy and balanced diet full of omega -3 fatty acids can reduce this symptom which overall decreases stress levels and regulates the body.
Foods full of omega -3 fatty acids include;
Nuts and seeds such as; Walnuts and chia seeds
Fatty fish such as; salmon and tuna
Dairy products such as; milk, yogurt and cheese
Eggs
3# Mindfulness & meditation
Incorporating mindfulness and mediation into your routine can really help when regulating your stress levels. Certain breathing techniques help to activate the parasympathetic nervous system (PNS) which then helps to tackle your instant ‘fight or flight’ mode activated by the sympathetic nervous system.
Consistent mediation also helps anxiety and stress by allowing you to be more aware of the present moment, this is key when lowering your stress levels as identifying your emotions and negative feelings is the first step into changing them. Studies show how meditation also has many other benefits which help improve; insomnia, memory and concentration, immune systems, self awareness and Decision making skills.
4# Getting enough sleep everynight
Studies show that those who struggle with insomnia and lack of general sleep
This is because cortisol follows a similar production pattern to the circadian rhythm, and cortisol is still released into your body during the night, with its lowest point of production being around midnight. Insomnia and lack of sleep can disrupt this cycle, potentially spiking the amount of cortisol produced into your body during the night. This is very disruptive to your regular cycles and getting an substantial amount of sleep (around 8 hours a night) is very important.
5# Reduce consumption of alcohol and caffeine
Long term effects of alcohol consumption can highly increase cortisol levels. Excessive drinking can also cause further problems when trying to regulate stress levels such as anxiety, depression, heart disease, insomnia and obesity.
Therefore, when wanting to lower your cortisol levels, it is important to be at least mindful of your alcohol consumption and even to eliminate daily use.
Caffeine can also have a similar effect, when most of us drink coffee to keep us awake and alert it can also simultaneously be effecting us a lot more than we think. Caffeine alters cortisol levels when resting and when under high stress significantly which can lead to weight gain, mood swings and diabetes.
Keeping on track of your stress levels is therefore very important, when faced with difficult situations. It’s always beneficial to be able to control your initial reactions instead of relying on your ‘fight or flight’ responsive system. Lowering your cortisol levels especially aids in bettering your overall health in the long term and always helps if your struggle with anxiety and depression. However, it is also possible to have too little cortisol production in your body, if you’re concerned about your health its always beneficial to seek out professional help.
Read on for more information on how to control your overall stress levels:
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