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Right now, likely more than ever, people across the world are stressed.
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But first…
What is cortisol?
Cortisol is your body’s mainstresshormone.
The adrenal glands pump it out every time you are frazzled or alarmed.
That’s why we best know cortisol as helping fuel your body’s “fight-or-flight” instinct.
That’s cortisol at work.
While we most often associate this hormone with negative things, cortisol plays an essential role in our lives.
What are the negative side effects of high cortisol?
Having the right balance of cortisol levels is essential for human health.
(Weight gain, in particular.)
“When placed in a stressful situation, our body responds by releasing hormones, including cortisol.
And there’s even more to it than that.
Asabdominal fatseems to raise cortisol levels, it contributes to this unhealthy cycle.”
How to lower cortisol levels naturally.
Cut out caffeine, or consume less.
A 2005 study in the journalPsychosomatic Medicinefound that caffeine increases cortisol secretion even in people at rest.
Reduce your sugar intake.
Foods to combat stress and lower cortisol include:
3.
Avoid or limit alcohol intake when you’re stressed.
In fact, the exact opposite is true.
“We see people using alcohol to help relax; however, alcohol is a depressant.
“Also, alcohol can also depress your mood.
Stick to a regular eating schedule.
“Before grabbing a snack, take a minute to ask yourself if you are truly hungry.
give a shot to structure an eating routine where you eat a meal/snack every 3-4 hours while awake.”
Pinpoint your comfort food triggers.
Try writing down what you eat in an effort to get a better idea of when youstress eat.
Get a good night’s sleep.
So, it’s no surprise that sleep and cortisol levels are so heavily interconnected.
“This can also help keep the fat off.”
“Studies have shown that 10-20 minutes of deep heartfelt laughter reduces serum cortisol.”
“This can help lower cortisol levels and reduce levels of stress.”
“High-intensity exercise over about 15-20 minutes can stimulate cortisol production,” says King.
To decrease it, you need a different form of exercise.
But don’t hit the gym too often.
In other words, when it comes to exercise, more may not be better.
A separate2012 studyconfirmed that long-term cortisol exposure was significantly higher in endurance athletes.
[We have evidence] that over-exercising can actually lead to an increase in the hormone.
This, in turn, can lead toslower weight loss.”
There’s a reason why people drink tea to relax.Research showsthat tea lowers cortisol levels.
Regular tea consumption has also been associated with better heart health.
Just this year, theEuropean Journal of Preventive Cardiologypublished a newstudy on tea and heart disease.
Take a walk outside.
How would you react?
It breaks new ground by addressing some of the complexities of measuring an effective nature dose.”
Perhaps one of the easiest andfastestways it’s possible for you to reduce stress is by simply meditating.
Do yoga, often.
Yoga and meditation in many respects go hand-in-hand, with regard to positive health outcomes.
For three months, participants practiced mediation and yoga daily.
Several participants showed improvements in depression and anxiety as well.
Eat more cortisol-lowering foods.
Believe it or not, there are a few foods that may help with keeping cortisol levels stable.
