Three Recommendations For Lowering Cortisol Levels

Stress has become a common companion for a large number of people around the world. This is why many people seek natural methods to lower cortisol levels, which is a stress hormone. This is because excess in the body leads to negative consequences.

Many products claim to lower cortisol levels (medicines, commercial products), but they are not supported by scientific evidence. However, adopting a healthy lifestyle is the best way to prevent stress.

Some facts about cortisol

Cortisol is a hormone secreted by the adrenal glands, and its function is to prepare the body for situations of danger or threat. It is part of the human instinct for survival. Thus, in principle, it generates positive effects.

It is because of this substance that we become active and can focus physically and mentally on our daily tasks. It helps us adapt to changes and helps regulate blood pressure and adrenaline levels. It also stimulates proper digestion, insulin control and is a natural anti-inflammatory.

As you can see, the problem is not in the hormone itself, but in excessive secretion over a long period of time. This is exactly what stress does. It is a state of continuous anxiety with many consequences for our body.

So, how do we keep cortisol levels in check?

Three recommendations for lowering cortisol levels

We would like to share three recommendations for lowering cortisol levels. They are based on healthy daily habits and are free. All we need is to get organized. As you can see, these are the most natural ways to reduce the harmful effects of this hormone.

Check them out!

1. Have a proper, balanced diet to lower your cortisol levels

The diet is one of the most suitable means of lowering cortisol levels. Just as some types of food increase nervousness or stress, some cause the opposite effect.

Thus, the most common recommendations are:

• First, you need to eliminate or minimize your caffeine intake. This drug increases cortisol levels. Also note that it is not only present in coffee, but also tea and cocoa.

• Second, avoid sugar and refined carbohydrates. There is scientific evidence to suggest that these products are associated with various mental disorders.
• Always be adequately hydrated. Dehydration increases tension and leads to stress and therefore increases cortisol levels.
• Eat foods rich in phenylalanine. This substance is present in various foods that are high in protein, such as red meat, fish, eggs, dairy products and some types of whole grains. They promote the secretion of dopamine, which reduces the desire to eat sugar and carbohydrates.
• Finally, you should increase your consumption of other healthy foods rich in vitamin C and omega-3 fatty acids. Consult your doctor for advice on how to use artificial supplements properly.

2. Sleep, relaxation and exercise

Physical activity and rest can lower your cortisol levels. A healthy lifestyle ensures an adequate balance between movement and rest. Therefore, the recommendations are simple and are mainly about common sense:

• Have healthy sleep hygiene. Poor sleep affects your physical and mental health, and an increase in cortisol is one of the effects.
• Exercise regularly. Physical activity releases dopamine and serotonin in the brain, and this helps lower cortisol levels. A half-hour walk daily is enough.
• Practice relaxation techniques. These are ideal ways to reduce stress levels. You might have enjoyed trying deep breathing, tai chi and transcendental meditation.

3. Organize and regulate your activities and thoughts

You may not know it, but one of the main causes of stress is poor organization. Ideally, a person should be able to perform their daily activities and have enough time for breaks and proper rest.

Poor relationships with others are another common source of stress. Frequent conflict or continuous friction causes tensions that affect the mood. Therefore, it is always best to seek and find ways to solve these problems. Get away from them if you can not solve them – even this is enough.

There are times when stress has no obvious cause. It may appear with seemingly small or irrelevant difficulties. Therefore, the cause may be deeper and come from experiences you have not yet worked through. The best course of action is to seek psychological help.

Stress is not healthy

Finally, elevated cortisol can affect your quality of life. This is because it has a negative effect on rest, mood and personal performance. Therefore, it is important to lower it, and the best way to do that is by adopting healthy habits in your diet and in your daily routine.

Also try to practice the recommendations we gave above. Start little by little so that you do not get frustrated by high expectations that you may not be able to achieve. Therefore, remember that each step counts and brings you closer to a good balance.