Cortisol, also known as the stress hormone, aids your body’s response to stressful situations. It also controls blood sugar levels, regulates sleep-wake cycles, manages how the body uses carbohydrates, fats, and proteins, reduces inflammation, and regulates blood pressure.
When a person is stressed, the adrenal glands release the hormone. Cortisol levels should generally be lower at night, but there are a variety of causes for elevated cortisol levels, including adrenal gland overactivity and chronic stress. If you have any major symptoms, you should see your doctor. There are also some beneficial lifestyle changes that can help you better manage your cortisol levels.
Get a good night’s sleep
Cortisol levels in the bloodstream can increase as a result of prolonged sleep deprivation. Therefore, cortisol levels may be reduced by prioritizing sleep. Create a consistent bedtime routine to help your brain and body wind down for the night. Go to bed and wake up at the same time every day, if you can.
Practice deep breathing and meditative techniques
Meditation, mindfulness and even simple breathing exercises can all aid with stress management. The parasympathetic nervous system, which is responsible for relaxation and reduced cortisol levels, is stimulated by deep breathing.
Spending time outdoors and listening to calming music have both been shown to lower cortisol levels and relax your mind. People relax in a variety of ways though, so knowing what works best for you will ultimately be the most beneficial method.
Reduce or avoid caffeine and alcohol
Adrenal fatigue is a term used to describe what happens when cortisol levels are out of balance in people who are under a lot of stress. It causes a person to become increasingly exhausted as a result. This means that people often rely on coffee to get through the day. Caffeine, however, can elevate cortisol levels so it just creates a vicious cycle.
Alcohol has also been shown in studies to create a rise in cortisol levels. Both alcohol and caffeine can cause dehydration, which can impact cortisol levels, so it’s important to stay hydrated throughout the day by drinking plenty of water.
Exercise more regularly
A balanced exercise routine helps to relieve stress by possibly lowering cortisol levels. Exercise has been demonstrated in studies to lower cortisol levels in the elderly and persons with major depressive disorder.
Sugar intake should be minimized
Reducing or eliminating simple sugars and replacing them with foods that combat stress and lower cortisol, such as whole grains, starchy vegetables, protein, dairy products, and fruit, is an effective way to combat elevated cortisol levels and stress.
Please note: This information is not a real substitute for professional medical care and should not be used to diagnose, treat, or prevent any illnesses. It is purely for informational purposes only.
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