How to lower cortisol
Cortisol is a hormone produced by the adrenal glands in response to stress. It is also known as the stress hormone because its level increases during situations of anxiety, fear or tension.
Although cortisol can be useful in some situations, such as when it helps us react quickly to a threat, a high level of cortisol in the blood for prolonged periods can have negative effects on the overall health of the body.
In this article we will see how to lower cortisol levels through some natural techniques and lifestyle modifications.
What causes an increase in cortisol
An increase in cortisol can be caused by various factors, including:
- Chronic stress: when the body is constantly under stress, the adrenal glands produce more cortisol to cope with the situation. This type of stress can come from financial, relational or work-related problems.
- Lack of sleep: sleep deprivation can increase cortisol levels in the blood. Sleeping less than 7 hours per night can affect sleep quality and hormonal functions.
- Poor diet: a diet rich in sugars and refined carbohydrates can cause spikes in insulin in the blood, which in turn can raise cortisol levels. In addition, lack of essential nutrients such as vitamins and minerals can negatively affect hormonal levels.
- Excessive physical exercise: intense and prolonged physical exercise can temporarily increase cortisol levels in the blood. However, regular moderate exercise has been shown to reduce levels of this hormone.
- Medications and illnesses: some medications such as birth control pills and some illnesses such as Cushing's syndrome can cause an increase in cortisol in the blood.
It is important to identify the cause of increased cortisol in order to adopt the right strategies to lower it and improve overall well-being.
Negative effects of excess cortisol
Excess cortisol in the human body can have negative effects on physical and mental health. Here are some examples:
Weight gain
An increase in cortisol levels in the blood can lead to weight gain, especially in the abdominal area. This happens because cortisol stimulates insulin production, which in turn promotes fat accumulation.
Depression
Excess cortisol can also affect a person's mental well-being. Recent studies have shown that high levels of cortisol can increase the risk of depression and anxiety.
Sleep problems
Excess cortisol can also affect sleep quality. It can cause problems such as insomnia or interrupted sleep during the night.
High blood pressure
An increase in cortisol levels in the blood can also cause an increase in blood pressure. This can increase the risk of cardiovascular diseases such as heart attacks and strokes.
- Nota bene: these are just some of the negative effects of excess cortisol. It is important to keep levels of this substance under control to preserve physical and mental health.
How to lower cortisol with diet and exercise
Diet plays an important role in controlling cortisol levels. There are certain foods that can help reduce stress levels in the body and therefore lower cortisol.
Foods to lower cortisol
- Green tea: contains L-theanine, an amino acid that can help reduce stress and cortisol levels.
- Nuts: rich in magnesium, a mineral that can help reduce stress and anxiety.
- Fatty fish: rich in omega-3 fatty acids, which can help reduce inflammation and stress in the body.
- Spinach: rich in magnesium and vitamin C, both useful for reducing stress.
- Dark chocolate: contains flavonoids that can help reduce stress and improve mood.
In addition, avoiding high-sugar and refined carbohydrate foods can also help maintain stable blood sugar levels, avoiding insulin spikes that can increase cortisol levels.
Regular exercise is another important way to lower cortisol levels. Physical activity can help reduce stress and promote the release of endorphins, chemicals that improve mood.
A combination of aerobic and strength exercises can be particularly helpful in lowering cortisol levels. Aerobic exercises like running or swimming can help burn calories and reduce stress, while strength exercises like weight lifting can increase muscle mass and improve overall health.
However, it is important not to overdo exercise, as too much training can actually increase cortisol levels in the body. It is recommended to do at least 30 minutes of moderate physical activity per day, but no more than 1 hour per day.
In summary, a balanced diet and regular exercise are two important ways to lower cortisol levels in the body. By incorporating specific foods into your diet and exercising regularly, you can maintain stable cortisol levels and reduce overall stress in your body.
Stress management techniques to reduce cortisol
Stress is one of the main causes of increased cortisol levels in the body. Reducing stress can therefore help keep cortisol levels under control. Here are some stress management techniques that can help:
Regular exercise
Regular exercise is a great way to reduce stress and cortisol levels in the body. Physical activity can also help improve mood and overall health. It is recommended to do at least 30 minutes of moderate physical activity per day, such as walking, running or doing yoga.
Meditation
Meditation is another effective technique for reducing stress and cortisol levels in the body. The practice of meditation can help calm the mind and increase awareness of one's body and emotions. There are several forms of meditation to choose from, such as guided meditation, mindfulness, or creative visualization.
Deep breathing
Deep breathing is a simple but effective technique for reducing stress and cortisol levels in the body. It involves slowly inhaling from the abdomen, holding the breath for a few seconds, and then exhaling slowly through pursed lips. This technique can be done anywhere and at any time whenever there is a need to calm nerves.
Yoga
Yoga is another practice that can help reduce stress and cortisol levels in the body. Yoga combines physical exercises with breathing and meditation techniques to create a complete practice for mental and physical well-being. There are many forms of yoga to choose from, such as hatha yoga or vinyasa yoga.
Socializing with friends
Having positive social relationships can also help reduce stress and cortisol levels in the body. Spending time with friends and family can improve mood and make one feel less lonely. It is recommended to regularly organize social activities, such as dinners or movie outings.
- Regular exercise
- Meditation
- Deep breathing
- Yoga
- Socializing with friends
Reducing stress may take time and effort, but the above-listed techniques can help keep cortisol levels under control. Try different techniques to discover which ones work best for oneself.
Conclusion
Reducing cortisol levels in the body is important for maintaining good mental and physical health. There are many techniques that can help reduce cortisol, such as regular exercise, meditation, deep breathing, yoga, and socializing with friends. Try different techniques to discover which ones work best for oneself and make stress management a daily habit.
Michael Anderson - Software Engineer
My name is Michael Anderson, and I work as a computer engineer in Midland, Texas.
My passion is sharing my knowledge in various areas, and my purpose is to make education accessible to everyone. I believe it is essential to explain complex concepts in a simple and interesting way.
With GlobalHowTo, I aim to motivate and enrich the minds of those who want to learn.
