Best natural ways to lower cortisol levels
What we refer to as the stress hormone, cortisol, is one of the leading players in the human body’s reaction to stress. This hormone is necessary to control our blood sugar level, digestion, and immune system. Yet, suppose the amounts of cortisol become abnormally high due to prolonged stress. In that case, it may result in severe problems with health like obesity, sleep disorders, tiredness, panic attacks, depression, and suppressed immunity. However, we don’t need medication to solve this problem. We will learn how to overcome this problem naturally. Several natural ways exist to lower cortisol levels, improve well-being, and support long-term mental and physical health. From lifestyle changes to dietary strategies and relaxation techniques, this article explores practical methods to help you regain control.
Proper sleep
Sleep is indispensable in life. Sleep deficiency brings about many diseases. Being first on the list of things gives sleep the power to decrease cortisol levels. Shift work sleep disorder and people with insomnia are at the highest risk for these conditions. You should go to bed at the same time every day and wake up at the same time. A person needs 7-8 hours of sleep daily. When you deny yourself a good night’s sleep, you are at risk of obesity, heart disease, type 2 diabetes, and mental health problems. Good sleep hygiene is essential for controlling the cortisol level so it remains in the proper cycle. Following a natural bedtime routine, keeping a 6-hour distance from caffeine, and unplugging your mobile just before hitting the hay are all good techniques that can be used to lower cortisol.
Get regular exercise
The intensity of a workout can either lead to an increase or a decrease in cortisol levels, mainly depending on its vigor.
In the case of intense exercise, cortisol shoots up right after the exercise, but this decline may come in just a few hours. The fast cortisol increment is vital for the organism’s adaptation and new experience management. Also, the reaction of cortisol is not so strong when a person is constantly doing physical activities.
Lowering stress
A trigger of cortisol production is the stress experience; thus, a decrease in stress also goes along with a decrease in cortisol in many instances. Individuals who want to reduce their cortisol levels can attempt the following:
Setting priorities: A person can cut down on stress by avoiding stressors where it is possible. This means people should reflect on situations causing stress and whether they can be prevented. As for unavoidable stress, decide if it’s the priority issue. What is not a priority could be the thing to drop off.
Stress management requires getting familiar with inevitable stress and learning to manage it better. For example, the mindfulness and self-help techniques are wager in this category.
Mental health care: If stress is a result of a mental health disorder like anxiety, then in that case, treatment for a mental health issue can help to remove it. One can contact a psychologist to acquire skills for recognizing sketchy thoughts and then later for substituting them with balanced thoughts over time./ People can seek the help of a psychiatrist to understand how to overcome anxieties by gradually replacing the worries with more positive thoughts.
Eat a balanced diet
Eating a balanced diet can reduce cortisol levels. You need to reduce caffeine and sugar. We need to include all types of foods in our diet. Regularly consuming high-sugar foods is often the reason for an increase in the level of cortisol in the body. Remarkably, a high-sugar diet can inhibit cortisol release even during times of stress, which makes the body less capable of facing difficult conditions.
Specific research indicated that a diet that includes plenty of added sugar, and in addition, refined grains, and saturated fat will result in excessive cortisol levels in comparison with one that is composed mainly of whole grains, fruits, vegetables, and polyunsaturated fats.
Fiber-rich foods: Vegetables, fruits, nuts, beans, lentils, and whole grains should be included in your diet.
Omega 3 fatty acids: You can include marine fish in your diet. You can also include chia seeds, algae, and sea vegetables.
A 2019 study showed that increasing dietary carbohydrate intake reduces cortisol levels.
Breathe
Practices that help in relieving stress are many. For instance, deep breathing can be performed in any place. Besides, the author of the controlled breathing practice of mindfulness may also share a laugh with him. He can also lessen the secretion of his cortisol, which will stimulate his parasympathetic nervous system to “rest and digest”. In other words, “rest and digest” is the system he can use for his affirmative needs.
Have fun and laugh
One example of how laughter impacts the body is that it induces the release of endorphins and regulates cortisol, the stress hormone, resulting in relaxation and, thus, a lowered stress state. The other beneficial aspects of it were one’s uplifted spirit, an abundance of positive feelings, anxiety that was hardly found, lesser pain, lower blood pressure, and better immunity.
Building good relationships
Having relationships with your partners, friends, and family that are strong and filled with love may play an essential part in making you happy and satisfied with your life, and they also can be invaluable in times of stress.
The existence of unhealthy, unhappy relationships is the root of the problem of a large amount of stress. It would go a long way to peace the well-being of all family members if arguments don’t become a routine.
While cortisol is necessary, it can cause havoc on your health if the levels are too high. The good news is that you can achieve cortisol balance without expensive treatments or medications. By making simple changes in your daily habits, such as having better sleep, eating mindfully, expressing gratitude, and spending time outdoors, you can naturally decrease your cortisol level in the body and gain a more peaceful and healthier lifestyle.
