How to Lower Cortisol

Cortisol is a hormone that the body makes on its own. When you’re stressed, your cortisol levels do go up. But it doesn’t deserve its bad rap. “Cortisol is good for your health in general,” says Dr. “It helps us wake up, gives us energy during the day, and goes down at night to help us sleep and rest.” The problem happens when the levels stay high for a long time because of long-term stress. After a few weeks or months, having high cortisol levels can cause inflammation and a number of mental and physical health problems, like anxiety, weight gain, and heart disease.

Natural ways to Lower Cortisol

Exercise

From head to toe, exercise is good for your health. It shouldn’t be surprising that it also helps relieve stress by lowering cortisol levels. Studies have shown, for example, that exercise can lower cortisol levels in older people and people with major depressive disorder.

Sleep

A good night’s sleep is almost unbeatable. “When you don’t sleep properly, you tend to be more worried, irritated, and stressed.” Sleep helps manage stress and Cortisol, like exercise. It may rise with sleep loss. Increased Cortisol can impair memory, cause weight gain, and accelerate aging. Don’t cut sleep.

Also Read > How to Quit Smoking

Nutritional Diet

Mediterranean diet eaters exhibited lower levels than non-eaters in a study of approximately 200 youths. Carbohydrates in a healthy diet may be beneficial. High-quality carbs, including whole grains, low-fat dairy, fruits, and vegetables, may reduce levels.

Deep Breath

You can apply the stress-relieving practice of deep breathing anyplace you like. The stress hormone cortisol is reduced with both mindfulness practice and controlled breathing, which stimulates the parasympathetic nervous system (the “rest and digest” system).

Laugh and Enjoy Yourself

Laughing releases endorphins and lowers Cortisol. It also improves mood, stress, pain, blood pressure, and immunity. Both genuine and forced laughing reduce stress. For instance, laughing yoga reduces stress, improves mood, and boosts energy.

Avoid Alcohol

Alcohol is depressive, so limit it. Sleep is important for health and stress reduction, but alcohol impairs it. Alcohol can also become habit-forming, making people rely on it to ease stress even though it doesn’t work.

Explore Hobbies

Hobbies and artistic pursuits are great ways to take your mind off life’s challenges. It could be painting, fixing bikes, playing an instrument, or collecting something unusual. If a hobby loses its appeal, it’s OK to find another. It’s crucial to constantly discover things that interest us, even if they’re fleeting.

Try Some Nutritional Supplements

No magic bullet for relieving stress can be found in the supplement section of the health food store. But these things may assist in maintaining normal levels. In studies, the following herbs and natural supplements have been linked to decreased stress, anxiety, and cortisol levels.

• Ashwagandha.
• Rhodiola.
• Lemon balm.
• Chamomile.

While it’s true that some herbs have been shown to naturally lower cortisol levels by a lot, this is not the case for all herbs. “Lemon balm and chamomile teas are perfectly fine to drink. Nonetheless, if you are considering using herbal supplements, it is best to first consult with a healthcare professional.

Cortisol is released during stress. It is essential for responding to physiological and psychological stress, but chronically excessive levels can harm health. Changing your lifestyle and talking to a doctor can lower your cortisol levels. If you want to naturally lower cortisol levels and stress, consider the lifestyle advice above.