Discover these 10 secret ways to lower stress hormone cortisol naturally because chronic stress is the enemy of your health and beauty.
Discover these 10 secret ways to lower stress hormone cortisol naturally because chronic stress is the enemy of your health and beauty. It can disrupt the harmony within and overshadow the radiance that lies beneath. “Beauty is the result of a healthy mind and a happy soul” (Unknown).
We’d like to ask you a question – can you look your best when you are chronically stressed up? More likely not, because chronic and excessive elevation of cortisol due to ongoing stressors can lead to many health risks and can completely ruin your beauty.
What is cortisol?
Cortisol is a steroid hormone that plays a crucial role in the body’s stress response and various other physiological processes. It is produced by the adrenal glands, which are located on top of each kidney. Cortisol belongs to a class of hormones called glucocorticoids.
Cortisol is often referred to as the “stress hormone” because it is released in response to stress, whether it’s physical, emotional, or psychological. It helps to release glucose into the bloodstream, providing the body with a quick source of energy during stressful situations.
While cortisol is important for many physiological functions, chronic elevated levels of cortisol due to prolonged stress can have negative effects on health. High cortisol levels over a long period of time are associated with various health issues, including weight gain, obesity, type 2 diabetes, impaired immune function, high blood pressure, and increased risk of cardiovascular disease.
Chronic elevated levels of cortisol can disrupt the harmony within and overshadow the radiance that lies beneath.
Adrenaline and cortisol
There are two basic stress hormones produced by adrenal gland – adrenaline and cortisol. Although, both of them are involved in the body’s fight-or-flight response, they act differently. Not going deep, the major difference between them is as follows:
Adrenaline is a body response to acute stress: within seconds it floods your body giving your strength and physical performance a substantial boost. The effects of adrenaline are relatively short-lived, typically lasting only for a few minutes. Once the stressor is no longer present, adrenaline levels return to baseline relatively quickly.
Cortisol is a body response to chronic stress: it increases appetite and a desire to eat sugary, salty, or fatty foods. Because of this, women turn to emotional eating as a way to overcome the stress in their daily lives. The effects of cortisol are much longer-lasting compared to adrenaline.
Health risks and symptoms of high cortisol levels
Chronic stress leads to the chronically elevated cortisol levels and they, in turn, can lead to a range of health problems that can vary in severity and may develop gradually over time. Some common health risks and symptoms of high cortisol levels include:
- Glucose intolerance and type 2 diabetes: To help you deal with stress, cortisol raises blood sugar levels leading to glucose intolerance or even type 2 diabetes.
- Weight gain and obesity: Especially around the abdomen, face, and upper back. This is often referred to as “central obesity.”
- Thinning skin: The skin may become thin and fragile, making it more susceptible to bruising and slow wound healing.
- Muscle weakness: High cortisol levels can lead to muscle wasting and weakness, making everyday activities more challenging.
- Hypertension: Elevated blood pressure is common in individuals with high cortisol levels. Cortisol can influence blood vessel constriction and fluid balance, leading to elevated blood pressure. Over time, this can contribute to hypertension and increase the risk of heart disease and stroke.
- Mood changes: These can include mood disorders such as anxiety, depression, and irritability. Chronic stress and high cortisol levels are also linked to cognitive decline and memory issues.
- Increased thirst and urination: High cortisol levels can affect the balance of electrolytes and fluids in the body, leading to increased thirst and urination.
- Buffalo hump: The development of a fatty hump between the shoulders.
- Growth of facial hair: In women, excess cortisol can lead to the growth of facial and body hair.
- Irregular menstrual periods: Women may experience irregular or absent menstrual periods.
- Osteoporosis: High cortisol levels can lead to bone loss and an increased risk of fractures.
- Insomnia: Cortisol plays a role in the body’s sleep-wake cycle leading to sleep disturbances, including difficulty falling asleep or staying asleep.
- Impaired immune function: High cortisol levels can suppress the immune system, leading to increased susceptibility to infections. This can lead to an increased risk of impair the body’s ability to fight off different illnesses.
- Digestive issues: High cortisol can lead to digestive problems, including stomach ulcers, acid reflux, and impaired digestion.
- Impaired reproductive health: In women, high cortisol levels can lead to irregular menstrual cycles, reduced fertility, and other reproductive issues.
It’s important to remember that these symptoms can be caused by various factors, and having one or more of them does not necessarily mean you have high cortisol levels. If you suspect that your cortisol levels might be elevated, it’s essential to consult a healthcare professional to determine the underlying cause of your symptoms.
10 Secret ways to lower cortisol naturally
Lowering cortisol levels naturally involves making some lifestyle changes and adopting habits that help reduce stress and promote overall well-being. Here are some strategies you can consider:
1
Practice stress management
- Engage in deep breathing exercises, such as diaphragmatic breathing or meditation, to activate the body’s relaxation response and lower cortisol levels.
- Practice mindfulness meditation to promote emotional balance.
- Learn and practice techniques that involve tensing and relaxing different muscle groups to release physical tension and stress.
- Engage in mind-body practices like yoga, tai chi, or qigong, which combine movement, breath, and mindfulness to reduce stress and promote relaxation.
- Engage in creative projects.
- Care for a pet.
- Set limits/boundaries on work.
- Learn to unwind at the end of the day.
2
Eat these foods
While there is no specific set of foods that can directly lower cortisol levels, certain dietary choices can contribute to overall stress reduction and help support a healthier stress response.
Focus on a well-balanced diet that includes nutrients that can regulate cortisol levels such as:
- B vitamins: Particularly vitamin B12, which can help with metabolism of cortisol. Pork, beef, poultry, eggs, fish and seafood, liver and other organ meats are very rich in B12.
- Omega-3 fatty acids: These healthy fats reduce inflammation and the best activated form is through fatty fish.
- Magnesium: Magnesium is hugely beneficial when it comes to reducing stress and cortisol content because it helps metabolize cortisol and relax the body and mind. Magnesium-rich foods are: pumpkin seeds, dark chocolate, avocados, bananas, broccoli, and spinach.
- Protein-rich foods such as meat, fish, poultry, seafood, beans, and legumes promote balanced blood sugar levels (cortisol greatly increases glucose content to give your body energy to deal with stress).
- Amino acids tryptophan, tyrosine, and phenylalanine are the biosynthetic precursors for the neurotransmitters and hormones involved in mood regulation (also known as happy hormones) serotonin, dopamine, and norepinephrine. Protein-rich foods are rich in these amino acids.
- Probiotic-rich fermented foods are responsible for your gut health that, in turn, can strengthen your immune system and help balance blood sugar (just to mention a few benefits)
- Flavonoids have been shown to buffer stress reactivity in the adrenal glands, resulting in lower cortisol release. Dark chocolate is a champ in it.
- Antioxidants: Colorful fruits and vegetables are rich in antioxidants and vitamins that help combat oxidative stress and inflammation. Include a variety of colorful produce such as berries, citrus fruits, leafy greens, bell peppers, and cruciferous vegetables like broccoli and cauliflower.
- Herbal teas: Herbal teas like chamomile, lavender, and green tea are known for their calming properties and can help promote relaxation and reduce stress.
In addition to these foods, consider adopting an overall healthy eating pattern that emphasizes moderation, balanced meals, and avoiding excessive amounts of caffeine, sugar, and ultra-processed foods.
3
Exercise regularly
Engage in regular physical activity, such as aerobic exercises, strength training, yoga, or tai chi, which can help reduce stress and promote the release of endorphins, the body’s natural mood elevators.
4
Get enough of quality sleep
Establish a consistent sleep schedule and create a relaxing bedtime routine to improve the quality and duration of your sleep.
5
Stay hydrated
Drink an adequate amount of water throughout the day to support your body’s functions and maintain hydration.
6
Spend more time with friends
Spend time with friends and loved ones to build a strong social support network, which can help buffer against stress.
7
Limit stimulants
Minimize or avoid excessive consumption of alcohol, which can disrupt sleep and contribute to stress. Reduce or eliminate tobacco and nicotine products.
8
Laugh and have fun
Engage in activities that make you laugh and bring joy, as laughter has been shown to reduce stress hormones.
9
Pay more attention to time management
Learn effective time management skills to reduce feelings of overwhelm and stress:
- set reminders for all your tasks
- create a daily planner
- give each task a time limit
- block out distractions
- establish routine
10
Engage in relaxation activities and hobbies
Participate in activities you enjoy, such as reading, listening to music, gardening, or spending time in nature, to promote relaxation and reduce stress.
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Remember, managing cortisol levels naturally involves making consistent and sustainable lifestyle changes. It’s important to be patient with yourself and give these strategies time to have a positive impact on your well-being.