Have you ever been fatigued for no reason? or felt anxious and stressed even when nothing particularly stressful is happening in your life? or have difficulty sleeping at night?
All these could be signs of elevated cortisol levels in your body. While cortisol is essential for our survival, chronically high levels can have negative effects on our health.
In this article, you will find how to manage cortisol levels naturally and bring yourself back to your normal state.
What cortisol does to our body
Cortisol is a hormone that is naturally produced by our body, specifically by the adrenal glands. It plays a crucial role in regulating our response to stress, controlling blood sugar levels, and maintaining our metabolism.
When we experience stressful situations, cortisol is released into our bloodstream as part of the fight-or-flight response. This helps us handle stress effectively, but when cortisol levels remain consistently high due to chronic stress or anxiety, it can have negative effects on our health.
High cortisol levels have been linked to weight gain, increased blood pressure and cholesterol levels, decreased immunity, and even cognitive impairment. That’s why it’s important to keep your cortisol levels balanced and at a healthy level.
Signs that your cortisol level is high
When your cortisol level is high you can be feeling anxious or overwhelmed, as well as difficulty falling or staying asleep.
High cortisol can also lead to increased cravings for sugary or fatty foods and frequent headaches.
You may also experience changes in your mood, such as irritability or depression.
Additionally, high cortisol levels can cause physical symptoms like muscle tension and pain, digestive issues, and frequent colds or infections.
How to manage cortisol levels
There are several ways to manage your cortisol levels and keep them at a healthy level. Let’s take a look at the main strategies of how to reduce cortisol naturally.
1. Cortisol friendly diet
Your cortisol levels can be influenced by your eating habits, particularly by what and how you eat. By adjusting your diet to include more foods that lower cortisol, you can decrease the cortisol levels in your body.
There are fifteen fantastic cin CORTISOL-REDUCING foods that you can incorporate in your diet:
- Dark chocolate
- Avocado
- Pumpkin seeds
- Bananas
- Spinach
- Broccoli
- Probiotic yogurt
- Pears
- Red peppers
- Tuna
- Walnuts
- Eggs
- Shrimp
- Anchovies
- Sauerkraut
Certain foods can elevate cortisol levels in your body. To reduce cortisol levels, it’s advisable to steer clear of these foods.
Here are some examples of foods that can RAISE cortisol levels:
- Hydrogenated cooking oil
- Fruit juice
- Chocolate cake
- Bread
- Cookies
- Processed meats
- Sugary snacks
2. Mindfulness activities
Stress management techniques like deep breathing, meditation, and yoga can help lower cortisol levels and promote a sense of calmness.
Breathing techniques, for example, are a considerable part of mindfulness practice and the fastest way to calm your mind and body. Taking a few moments to be present and focus on your breath can make a significant difference in reducing cortisol levels.
Check out the five most effective breathing exercises here.
You can also use the Pausing technique at moments of distress or before a stressful event to lower your cortisol levels and feel more relaxed. Simply by getting in the daily habit of unplugging for a few minutes, you create a mini pitstop—a reset button for your mind and soul.
Make these mindfulness activities a regular part of your life, and in a few weeks you will be another person.
3. Aromatherapy
The practice of aromatherapy is believed to have originated in ancient China, but it has been adopted by many cultures around the world over time.
Essential oils are highly concentrated plant extracts that contain the natural aroma and properties of the plant. When used properly, they can help reduce stress, anxiety, and even boost your mood.
Lavender, chamomile, peppermint, and rosemary are some commonly used essential oils for relaxation purposes.
Aromatherapy is a gentle and natural way to balance your hormones and bring your cortisol levels down. The best way to use aromatherapy for that is through inhalation, either by using a diffuser or simply adding a few drops of essential oils to a bowl of hot water and inhaling the steam.
You can also dilute essential oils with carrier oils like coconut oil and apply them topically to your skin for targeted relief.
Stress Ease Essential Oil
Ideal for Aromatherapy, the Stress Ease Essential Oil Blend boasts a serene and calming aroma that promotes relaxation, tranquility, and equilibrium. It aids in hormone balance and reduces cortisol levels instantly.
4. Regular exercising
You thought I wouldn’t mention it, but honestly, this should be THE NUMBER ONE advice for those who struggle with elevated levels of cortisol in their body.
Regular exercise is a straightforward panacea to stress-related cortisol imbalance. It can help you reduce high levels of cortisol, alleviate anxiety and depression, improve your immune system, and enhance overall well-being.
Physical activity (no matter how strenuous it is) prompts the release of feel-good chemicals in the brain called endorphins. These are natural painkillers that also promote better sleep quality, boost self-esteem, and decrease stress levels.
Additionally, exercising regularly can provide a much-needed distraction from everyday worries and responsibilities.
Whether it’s going for a run, joining a fitness class, or simply taking a walk in nature, finding an exercise routine that works for you can greatly benefit your physical and mental health.
5. Somatic therapy
Somatic therapy is a form of therapy that focuses on the mind-body connection. It involves using physical movements, sensations, and breathing exercises to help release tension and trauma stored in the body.
Apart from that performing somatic exercises can help with reducing stress and thus lowering cortisol. Since cortisol is a hormone that is released in response to stress a simple somatic workout can provide immediate relief.
In general, somatic therapy is an incredibly powerful tool for promoting holistic well-being. If you’re interested to learn more, I recommend checking out this insightful article.
Weighted Therapy Blanket
This weighted blanket is ideal for individuals seeking deep pressure for relaxation and improved sleep quality. Its comforting weight provides a calming effect that promotes restfulness and a sense of security, making it a valuable addition to your sleep routine.
6. Natural Supplements
Using natural supplements for elevated cortisol levels can also be helpful. Supplements such as ashwagandha, holy basil, and magnesium have been shown to have calming effects on the body and mind.
Additionally, incorporating adaptogenic herbs like rhodiola or ginseng into your daily routine can also help regulate cortisol levels and reduce stress. These supplements work to balance the body’s response to stress, allowing for better relaxation and improved sleep.
But don’t forget to consult with your doctor before adding any new supplements to your routine, as they may interact with other medications or have potential side effects.
