Cortisol is the primary stress hormone in our bodies. Although it is an important hormone, necessary for functions such as increasing your metabolism and regulating energy, elevated levels can throw your whole body in a crisis! Here are 15 ways on how to lower cortisol levels naturally.
1. Get that Beauty Sleep
Sleep is simply not emphasized enough as the best health practice you can carry out! Most of us never get enough sleep. Whether it is deadlines, young children, sicknesses or medication giving you insomnia, something is always keeping us up.
This is bad news because poor sleep can increase your stress hormone, which puts your body into a fight or flight mode. If your body stays in this mode for an extended period of time, it can lead to crazy health problems like chronic disease and autoimmune disorders.
Try as much as possible to get enough restful sleep at night. If possible, put off doing your tasks at night and wake up early to complete those pending tasks. Anything to get that beauty sleep!
2. Breathe Deeper
Are you like me and simply…just don’t know how to breathe well? Yes, it’s a thing!
Check yourself right now, are you even breathing well?
If you find yourself holding your breath for no reason, especially when trying to concentrate or when you have anxiety, then you need to correct yourself and try to breathe deeper.
Breathing shallow or holding your breath might be cause your body organs to not get enough oxygen that it needs which causes stress, hence raising cortisol levels.
Try to take breaks at work and breath in and out, deeply at least five times. When you feel stressed or anxious, do the same. Trust me, it helps a lot.
3. Eat these Foods
Diet also plays a role in helping lower cortisol levels naturally. There are certain foods you can add to your diet. They include:
- Bananas
- Pears
- Dark chocolate
- Probiotic-rich foods such as live yogurt, kefir, kimchi, sauerkraut, kombucha, etc
- Black tea
- Green tea
Following a Mediterranean diet can be very helpful in balancing cortisol levels as it is a balanced diet rich in fish, leafy greens, healthy fat like olive oil, fresh fruit, dark leafy greens and vegetables.
Another important point is to drink enough water. Dehydration increases cortisol. Make sure to keep a water bottle near you and take sips throughout the day!
4. Say Goodbye to Bad Relationships
Staying in a toxic or harmful relationship is one of the things many people do. They feel like they have no choice but to remain in that relationship. Many times, they just don’t know how to get out, or are too attached to the person harming them.
Sadly, not getting out of a bad relationship can wreck your body from the inside-out. If you’re in a physically abusive relationship, you already may be in a constant fight-or-fight mode, which is triggered by cortisol.
And remember, when your body is fixed in such as state for a long period of time, it can ruin your health.
Your immune system may be lowered making you susceptible to disease attacks or you may suddenly develop an auto-immune disease out of the blue.
Please say goodbye to bad relationships. Plan properly and get help from trustable family members, social workers or professionals and safely leave the relationship.
5. Do Hobbies you Love
Whether it’s painting, writing, singing or outdoor fun, do the hobbies you love! Spare some time for your hobbies and fun things that put a smile on your face.
Doing the things we love decreases cortisol levels and increases serotonin (happy hormone) and dopamine (feel good hormone)!
6. Try these Supplements
Certain foods and supplements can lower stress levels thereby reducing cortisol levels, research says.
The research found that 3 weeks of fish oil supplementation resulted in a measurable decrease in cortisol levels. Fish oil is a supreme supplement when it comes to battling high cortisol levels.
Other supplements for lowering cortisol levels include:
- Probiotics (where to get it)
- Ashwagandha (where to get it)
- Gingko biloba (where to get it)
- Arctic root (where to get it)
- Bacopa (where to get it)
- L-theanine (where to get it)
- Turmeric (where to get it)
- Magnesium(where to get it)
- Zinc (where to get it)
7. Soak in Some Sun
Lazing in the sun actually does have some benefits! Sunshine makes us happier because the sun is a source of Vitamin D. Having low Vitamin D levels is actually linked to depression! Being sad and stressed can raise cortisol levels which can cause immune depression, chronic illnesses and autoimmune diseases.
The gentle morning sun is mild and bearable so make sure not to miss it! Soak in the sun to get your Vitamin D and lower your cortisol levels naturally!
8. Love Yourself
It goes without saying – loving yourself makes your whole body thrive. It’s not easy to love yourself because you may have been conditioned to hate your nose or height or even a non-bodily aspect since childhood.
But you can start now. The first step is to forgive yourself completely, accept that you have flaws, correct your faults and force yourself to love yourself!
Having negative feelings of shame, self-hate, guilt and inadequacy has been shown by research to cause elevated levels of cortisol in the body.
High levels of cortisol for a long period of time ultimately lead to immune depression, muscle breakdown, high blood pressure, insomnia, excess fat storage, chronic disorders and autoimmune diseases.
Hating yourself can manifest in the form of autoimmune diseases.
9. Do Gentle Exercise
“Work without play makes Jack a dull boy.” – Remember that saying? Well, it’s true! When you find yourself low and dull, maybe you can try some gentle sort of exercise like yoga, treadmill or dancing to get your moods up! You’ll automatically feel lighter and uplifted.
Hard core exercises can actually raise your cortisol levels so you may want to stay away from activities that make you really tired and stressed out!
10. Have Good Coping Techniques
All of us have stress caused by trauma, toxic people and certain situations. Most of these things we have no control over in our lives. We don’t know why certain bad things can happen to us. It’s not because of ‘bad luck.’ It is totally random.
You have to get good coping techniques to help you be positive, or better yet, just calm and neutral while moving through life. Good coping techniques can help you overcome bad memories or unavoidable negative events in life.
Good coping techniques such as productive hobbies, relaxing past times and work you are passionate about can help drown out your sorrows and lower your stress, which ultimately lowers your cortisol levels.
They also help you avoid negative coping techniques such as harmful addictions.
Other Ways to Lower Your Cortisol Naturally
11. Get a lovely deep tissue back, foot or full body massage
12. Book a spa treatment or give yourself one at home
13. Have an undisturbed soothing and relaxing warm bath with Epsom salts and essential oils.
14. Do meditation every day for 15 minutes.
15. Keep a Gratitude journal.
You have finished reading the article, ‘How to lower cortisol levels naturally.’ Are there any other tips or remedies you have for lowering high cortisol? Please share in the comments below!
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