Lower your cortisol levels by bringing down your stress levels, having a balanced diet, getting sufficient sleep, exercising, and doing some breathing exercises like yoga.
How to lower cortisol levels naturally
This guide can enable you to bring down your cortisol levels by inculcating some simple yet crucial natural changes in your life. Spending time in the lap of nature, cuddling and playing with your pet, and doing simple breathing exercises. Eating a balanced diet, exercising, having a good sleep, and not to forget catching up with your own circadian rhythm.
What is Cortisol?
This is a stress hormone which is produced in your body’s adrenal glands. So, whenever there is a flight-or-fight situation, or even when you get up in the morning, cortisol shoots up your heart rate.
Although, sometimes, having high cortisol levels is considered to be normal. However, sleep deprivation and chronic stress can result in keeping your cortisol levels consistently high. This is an issue of concern as it can lead to weight gain, depression, insomnia and even heart problems. High cortisol level symptoms include weight gain, especially swelling in your face, fatty deposits, especially around the waist, high blood sugar, and muscle weakness, to name a few.
So, let’s find out how to lower your cortisol levels through natural ways by taking important clues about mental health here and now–
Lifestyle changes can bring a significant control in cortisol levels and reduce stress. These can prove to be a solution for the mind and the body.
1. Get sufficient sleep
Sleep your way to health and well-being. Yes, you read it right. As per a 2021 review, getting 5.5 hours of sleep may raise your cortisol levels the next day. This may make you stay awake and further shoot cortisol levels. As per Dr. Chester Wu, an expert sleep advisor, getting enough sleep is the best means to keep your cortisol levels under control. In his words, “it can feel impossible to keep your days stress-free, so try focusing on your nights. Getting enough sleep will help to keep your cortisol levels in check. Give yourself plenty of time in bed to get enough shut-eye”.
2. Spend time in nature
As per a recent study, as much as 21% per hour reduction of cortisol in saliva can happen if you go out in the nature. The study further authenticated the time we need to spend at least 2 hours a day outside in the nature for keeping our cortisol levels in check, says author of the study MaryCarol Hunter, a Ph.D. and emerita professor at the University of Michigan School of Environment and Sustainability in Ann Arbor, Michigan.
3. Pet a cat or dog
Having a pet, indicate a few studies, can bring your cortisol levels under control. As per the results of one study involving 101 children, having a dog or cat considerably reduced the increase in stress in children having a dog as compared to the ones being alone or with a parent.
4. Relaxation techniques
Have you ever wondered how to lose cortisol belly fat? Trying relaxation techniques can help the body to curb producing stress hormones while helping you to get rid of that stubborn belly fat. You can try doing yoga, breathing exercises, walking meditation, visualization, tai chi, or guided meditation. Practicing mindfulness techniques go a long way in becoming stress buster and keeping cortisol under check.
5. Exercise
Physical activity not only helps you in keep in shape but also proves a remedy for stress relief. Exercise helps to control your cortisol levels, especially as you age, several studies seem to suggest.
6. Foods and herbs
Do you know lower cortisol levels foods? Well, nutrition plays a vital role in calming your brain. Munching on nutrition-packed foods having anti-inflammatory properties can relax your body and slow down the cortisol production in it, states a research.
- Foods rich in omega-3 fatty acids like chia seeds, walnuts, fish, and flax seeds.
- Magnesium-rich foods such as dark chocolate, spinach, bananas, avocados, and broccoli.
- Fermented and gut-friendly foods like plain yogurt, kombucha, miso, tempeh, Greek yoghurt, and apple-cider vinegar
- Dietary fibers include fruits, vegetables, seeds, nuts, lentils, and whole grains.
The highly popular Mediterranean diet can work wonders in keeping the cortisol under control. After all, Dr. Lin states that “a healthy diet is a key part of stress management”. Stay away from eating too much of added sugars (cakes and cookies), alcohol, caffeinated beverages, or soda as it can spike your stress and cortisol.
7. Natural herbs and supplements
A few herbs and some natural supplements can prove to be a boon for cortisol management, suggests a recent research. So, herbs like chamomile, ashwagandha, lemon balm, and rhodiola, considered to be lower cortisol levels supplements, can help in lowering cortisol levels. However, Dr. Lin cautions to talk to a trained provider before trying supplements for controlling cortisol in your body.
8. Cutting down on caffeine and stay hydrated
Avoid having foods and beverages containing caffeine, especially in the evening as this can trigger cortisol levels by interfering with your sleep at night. Of course, make sure to stay hydrated by drinking plenty of water to aid digestion, improved energy, and better sleep.
9. A good bedtime routine
Maintaining a good bedtime schedule can prove beneficial for enjoying a long and happy sleep. Try switching off all gadgets and relaxing before going to bed. You can opt for different relaxation activities to unwind your mind and body by reading a book/audiobook, writing a journal, taking a bath before sleeping, meditation and some simple stretching. Immersing your feet in lukewarm water can bring your body’s core temperature, thereby aiding in your sleep, highlights a recent study.
10. Make time for a hobby
A hobby can aid with stress management, help you become fit, and let you get connected with others. All these help to curb cortisol levels. A study stated music classes showed lowered cortisol levels among learners while gardening resulted a whopping 12% decline in cortisol levels in a period of 3 weeks.
11. Limit alcohol
Limit your alcohol intake as it is a depressant and disrupts your sleep. Moreover, drinking alcohol can be habit forming. One may start drinking to get rid of stress, while in reality, it can lead to the opposite.
12. Keep a well-organized living space
All the above stated steps in this mental health guide can help to lower cortisol levels in the morning and throughout. Of course, you have to work on these to make these changes a part of your life.
Find ways to cut off or limit relationships or activities that trigger stress. Although, you may find it difficult initially, but the result will be a healthier, happier, and a productive life.
Conclusion
All the above stated steps in this mental health guide can help to lower cortisol levels in the morning and throughout. Of course, you have to work on these to make these changes a part of your life.
Find ways to cut off or limit relationships or activities that trigger stress. Although, you may find it difficult initially, but the result will be a healthier, happier, and a productive life.
