Day after day we are exposed to countless stressful situations. Not being late for work, finishing projects on time, meetings, not knowing what to make for dinner tonight, etc. In these situations, our body secretes a hormone called cortisol, whose function is to increase the level of glucose in the blood so that our muscles can react quickly to dangers or extreme situations, thus increasing our chances of survival.
However, when the threats are endless, the chronic presence of high cortisol in the blood negatively affects our health. When levels of this hormone are high, there is a greater risk of suffering from viral diseases, digestive problems or sleep disturbances. In this Psychology-Online article, we will talk about how to lower cortisol and we will explain the different methods to reduce it and improve quality of life.
In the times we live in, it is inevitable that we are faced with perpetual and constant stress. Work, schedules and social life can be very demanding. Therefore, it is normal to wonder how to lower cortisol naturally. to be able to face the challenges of every day and not give up good health.
The constant presence of cortisol in our body negatively affects our health. Luckily, there are natural supplements to lower cortisol as a food supplement that facilitates relaxation, helps you fall asleep and helps reduce nighttime awakenings, thanks to its formula composed of a variety of plants such as Valerian, Passionflower, California Poppy and Lemon Balm, as well as melatonin. Melatonin is a hormone, found naturally in the body, that helps with sleep induction, prevents nocturnal awakenings, improves jet-lag syndrome, allows the regulation of the sleep-wake cycle, improves mood disorders and helps in a type of insomnia, delayed sleep phase syndrome, which is characterized due to wakefulness and the inability to fall asleep between 2:00 and 3:00 am. In short, it provides quality of sleep.
Furthermore, there are other methods to reduce cortisol naturally. Next, we tell you how to lower cortisol naturally:
1. Use relaxation techniques
Practicing deep breathing, meditating, or listening to calm music can relax the body and mind and, therefore, reduce stress levels.
2. Exercise
A good way to reduce anxiety symptoms and discharge energy is by doing physical exercise. Regular exercise causes our brain to release dopamine and serotonin, which are two chemicals that reduce stress. It is not necessary to do hours of intense sports. By walking for half an hour every day you can notice the difference.
3. Good sleeping habits
Following some, such as ensuring a regular schedule, a suitable environment and avoiding bad habits before going to sleep, will make our rest comforting and leave no trace of fatigue, reducing anxiety.
4. Cut out caffeine
Drinking caffeine can sharply increase cortisol levels and maintain them for hours. How to control cortisol? An effective way to reduce it is to try to stop drinking coffee or other liquids that contain caffeine or, at least, reduce your consumption.
5. Eat foods rich in phenylalanine
Phenylalanine is an amino acid that helps secrete dopamine, which reduces the desire to eat carbohydrates and sugars, so that helps eliminate stress. Phenylalanine is found mainly in protein foods such as dairy products, eggs, red meat, fish and some whole grains.
6. Eat foods rich in vitamin C
Vitamin C also helps secrete dopamine and reduce stress. Vitamin C is found mostly in vegetables and fruits. In this article you will learn different ones.
7. Eat Omega 3 fatty acids
fatty acids decrease the activation of the adrenal glands, thus helping to lower cortisol naturally. Omega 3 fatty acids are found in foods such as vegetable oils, such as flaxseed, soybean and canola oil, and also in fish and shellfish.
8. Ashwagandha
If you are wondering how to lower cortisol naturally, you should know about ashwagandha, a plant used in medicine, also known as indian ginseng.
What is the relationship between ashwagandha and cortisol? Currently, the Comprehensive Natural Medicines Database considers ashwagandha to be effective in reducing symptoms of stress. This plant is recommended to control stress and anxiety, as well as to reduce blood pressure motivated by an excess of nerves. Therefore, it is a natural way to lower cortisol.
9. Relating to others
Why relationships with others can lower cortisol naturally? Because social relationships, kindness and affection increase the release of and this hormone decreases the level of cortisol.
10. Practice mindfulness
Another tool that you should know if you are wondering how to lower cortisol naturally is mindfulness, a type of meditation whose purpose is to be present in the present. In this article you will find more information about .
A high level of cortisol in the blood can cost us dearly for our health, but can we do something to reduce cortisol? Most treatments for high cortisol focus on reducing stress. Others, however, focus on improving the metabolic system that is altered by cortisol.
When the origin of high cortisol is more serious, due to the presence of a tumor or in the case of Cushing’s Syndrome, treatment is carried out through the use of medications to control the levels of this hormone in the blood. Here’s how to lower high cortisol with medication:
- Anxiolytics: They help treat symptoms of stress and eliminate cortisol from the body. The use of such drugs should always be under the supervision of a health professional.
- Cortisol inhibitor drugs: They are prescribed in cases where there is an abnormal excess of cortisol that is not caused by stress, but by Cushing’s Syndrome, which is accompanied by diabetes.
The use of any medication to lower cortisol must be prescribed by a healthcare professional, who will indicate the best treatment for high cortisol on an individualized basis.