You’ve probably heard about cortisol, the hormone that rises when you’re under stress. However, this isn’t all it does. It performs many roles, such as aiding you to get up keeping blood pressure steady boosting immune function, and ensuring that the body’s anti-inflammatory processes in covered.
Cortisol was crucial to our ancestral ancestors to survive. It helped them quickly respond to threats, such as predators and gave them an extra boost of energy to chase away or fight for their lives. We are now constantly facing stress due to job and financial concerns. The constant stress can keep the levels of cortisol high and can trigger problems with health such as hypertension weight gain, as well as difficulty in being able to think clearly. Understanding how cortisol functioned in the past, and how it impacts our lives today shows how managing stress is vital to staying healthy.
The signs that your cortisol levels could be elevated
The most important thing is to maintain a healthy cortisol balance and recognize when it may be slipping just not enough. Signs of high levels of cortisol are:
- Gains of weight, particularly around the abdomen.
- Skin changes like the appearance of acne, and fragile skin
- High blood pressure
- Infrequent menstrual cycles
- Muscle weakness
- Trouble sleeping
If you’re concerned regarding your Cortisol level consult your doctor to learn more.
In the meantime, adding these practices into your daily routine will help you to keep your cortisol levels in the right place.
10 methods to reduce cortisol levels
1. Accept your ability to meditate
Regular practice of meditation has been proven to lower cortisol levels and boost overall well-being.
Begin with 5-10 minutes per day. Make use of guided meditation apps, or just concentrate on your breath. Gradually increase your time until you feel more at ease with the method.
2. Move around with fitness
Exercise isn’t just beneficial for your muscles. It’s an excellent stress-buster. Yoga, Pilates, or even a stroll can lower cortisol levels.
Try to get a minimum of 30 minutes of physical movement every day throughout the day. Find something you like whether it’s walking, dancing, or participating in an activity.
3. Give your sleep top priority
The body needs time to replenish itself. Insufficient sleep could result in elevated cortisol levels as well as increased stress.
Start by creating a calm time routine before bed, stay away from screens prior to bed, and strive for 7 to 9 hours of restful sleep every night. To get more sleep ensure your bedroom is kept cool, dark, and calm.
4. Sip a cup of tea made from herbs
Herbal teas, especially those that have the extracts of chamomile or green tea can have a soothing influence on the nervous system. The tea of lavender has been proven to improve sleep and aid in reducing cortisol levels.
Include herbal teas in your routine, by having an evening cup to relax and get ready for a peaceful night’s rest.
5. Get lost in an excellent book
Reading is a great method of calming down. Losing yourself to a good read can reduce stress and encourage relaxation.
Set aside a time each morning to read something that you like. Select fiction for entertainment or nonfiction to inspire and learn.
6. Take a bite of omega-3s
Omega-3 fatty acids found in food have been proven to decrease inflammation and lower cortisol levels.
Include omega-3-rich foods such as Chia seeds, and salmon along with walnuts, into your daily diet. You may want to consider taking an omega-3 supplement if you are in need.
7. Have a good time and laugh
Laughter is a great remedy. It has been demonstrated to lower cortisol levels as well as boost your mood.
Take time for activities that will make you laugh, whether that’s watching a comedy film hanging out with colleagues, or reading a hilarious book.
8. Be thankful
A moment of appreciation for the good things happening in your life could be a significant influence on stress levels. Practices of gratitude have been proven to reduce cortisol levels and improve mental health.
Keep a gratitude diary and note three things that you’re grateful for every day. Review these moments often.
9. Find your own way to be inventive
Engaging in creative pursuits like drawing, painting, or making crafts can be very relaxing and can help lower cortisol levels.
Make time every week for your own creative pursuits. Take a class, begin an activity that you’ve never done before, or just draw in a couple of minutes every day.
10. Listen to the music
The pleasure of listening to your favorite tunes can be a fantastic method of unwinding and lowering cortisol levels. Music has been proven to decrease stress levels and increase relaxation.
Make a playlist of your most relaxing tunes. Play it in difficult times or as a part of your everyday routine to keep a peaceful and positive mental state.
What supplements aid in reducing cortisol levels?
Although lifestyle changes are essential to manage stress Certain supplements may reduce cortisol levels. Here are some scientifically-backed choices:
Ashwagandha
Ashwagandha is an adaptogenic plant well-known for its ability to reduce stress. Studies suggest that it could lower cortisol levels, and boost overall health and well-being.
Magnesium
Magnesium is an essential component of numerous bodily functions, including the stress response. It helps lower cortisol levels and encourage relaxation.
Vitamin C
Vitamin C acts as an antioxidant which can lower levels of cortisol and enhance the immune system. Stress also drains vitamin C. It is therefore important to replenish your vitamin C levels during stressful times.
L-Theanine
L-Theanine an amino acid, which is that is found in tea leaves can help aid in relaxation. It also helps reduce cortisol levels and can boost mood.
Summary
There are a variety of ways to support the levels of cortisol in your body. Don’t forget, you don’t need to try them in one go. Choose ones that appeal to you and develop a routine from them. If you’re worried about the levels of cortisol in your body or you feel stressed constantly, reach the advice of a medical professional for more help.
