While it’s true that cortisol benefits you when you’re in a dangerous or stressful situation, a cortisol imbalance over a long period of time can become problematic and has been linked to severalhealth issues— both physical and mental — like high blood pressure,Cushing’s syndrome, heart disease,weight gain,sleep disturbances, lack of energy, and mood fluctuations. When your cortisol levels are high, your body experiences physical symptoms of stress and anxiety that can impact your mental health.
Fortunately, there are several easy shifts you can make through small lifestyle changes to help in reducing cortisol levels so your physical and mental health are at their best.
Read on to learn how to lower cortisol levels naturally through techniques such as dieting, exercising, journaling,stress therapy,and much more.
1. Eat a Whole-Food, Plant-Based Diet
“You are what you eat. Whatever we ingest into our body affects how it functions. Our dietary habits impact our central nervous, digestive, cardiac, and endocrine systems—a properly well-balanced and maintained diet can help keep the body functioning well. Overdoing anything is damaging to normal functioning.”
What foods fight cortisol?
Foods that can help balance and lower high cortisol levels include:
Additionally, staying hydrated is vital as dehydration might cause cortisol levels totemporarily spike.
What foods make cortisol worse?
Some foods are known to cause cortisol levels to increase. To keep your levels down, avoid eating an excess of the following — but remember, moderation is key. You can enjoy your life and treat yourself occasionally — just don’t eat these foods all day, every day.
2. Add Supplements to Your Diet
- Practice Deep Breathing ExercisesThe art of deep breathing for stress reduction dates back thousands of years. Controlledbreathing exercisesstimulate the parasympathetic nervous system, counteracting the fight or flight system with what’s commonly referred to as “rest and digest.”Research has foundthat deep breathing andmeditation for stressare great techniques for decreasing cortisol levels.
3. Practice Deep Breathing Exercises
The art of deep breathing for stress reduction dates back thousands of years. Controlledbreathing exercisesstimulate the parasympathetic nervous system, counteracting the fight or flight system with what’s commonly referred to as “rest and digest.”Research has foundthat deep breathing andmeditation for stressare great techniques for decreasing cortisol levels.
- Reduce Your Caffeine IntakeWhile 1 cup of coffee a day doesn’t harm or significantly alter your cortisol levels, according toresearch, too much can stimulate levels — both at rest and during mental stress. Reducing how much caffeine you consume may also help with reducing cortisol levels.
4. Reduce Your Caffeine Intake
While 1 cup of coffee a day doesn’t harm or significantly alter your cortisol levels, according toresearch, too much can stimulate levels — both at rest and during mental stress. Reducing how much caffeine you consume may also help with reducing cortisol levels.
- Ensure Adequate SleepDuring times of stress or not, getting enough sleep is always important. In studies, poor sleep quality has been intrinsicallylinkedto mental and physical health complications. Given this connection betweensleep and mental health, prioritize sleep and create a healthy sleep habit to optimize your cortisol levels.
5. Ensure Adequate Sleep
During times of stress or not, getting enough sleep is always important. In studies, poor sleep quality has been intrinsicallylinkedto mental and physical health complications. Given this connection betweensleep and mental health, prioritize sleep and create a healthy sleep habit to optimize your cortisol levels.
- Exercise RegularlyWe all know that working out is good for our health — it releases “feel good” endorphins that create and stabilize a positive mood, and the physical benefits are clear. Buthow does exercise reduce stressexactly? It’s simple. Regular exercise lowers cortisol levels and improves stress management, creating a calming effect on the body, although excessive workouts canincrease cortisol production, so it’s important to balance your activities if the goal is optimal cortisol levels.
6. Exercise Regularly
We all know that working out is good for our health — it releases “feel good” endorphins that create and stabilize a positive mood, and the physical benefits are clear. Buthow does exercise reduce stressexactly? It’s simple. Regular exercise lowers cortisol levels and improves stress management, creating a calming effect on the body, although excessive workouts canincrease cortisol production, so it’s important to balance your activities if the goal is optimal cortisol levels.
- Write in a JournalJournaling has known positive mental health benefits, including reducing anxiety and stress.Journaling for mental healthcan help you recognize stressful thought patterns andheal from trauma, which has been associated with elevated cortisol levels.
7. Write in a Journal
Journaling has known positive mental health benefits, including reducing anxiety and stress.Journaling for mental healthcan help you recognize stressful thought patterns andheal from trauma, which has been associated with elevated cortisol levels.
8. Indulge in Hobbies
9. Spend Time Outdoors
10. Maintain a Good Bedtime Routine
Managing Stress for a Healthier Life with TalkspaceManaging stress is critical — from maintaining positive mental health to improving professional and personal relationships to stabilizing hormone levels, including cortisol. Using thestress management techniqueshere can be a powerful first step, but sometimes you might need more.If you’re looking for help managing your stress and reducing cortisol levels, Talkspace makes the process accessible and affordable. Reach out today to learn more about how to get started withonline therapy.
Managing Stress for a Healthier Life with Talkspace
Managing stress is critical — from maintaining positive mental health to improving professional and personal relationships to stabilizing hormone levels, including cortisol. Using thestress management techniqueshere can be a powerful first step, but sometimes you might need more.
If you’re looking for help managing your stress and reducing cortisol levels, Talkspace makes the process accessible and affordable. Reach out today to learn more about how to get started withonline therapy.
Sources:
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