Have you ever wondered how to lower cortisol level? Cortisol is a stress hormone produced by the adrenal glands. It assists your body in dealing with stressful situations by triggering its release through the sympathetic nervous system, sometimes known as the “fight or flight” system, in reaction to a variety of stressors.
While cortisol’s short-term release can help you flee danger quickly, when cortisol levels are too high for too long, this hormone can do more harm than good. Weight gain, high blood pressure, diabetes, heart disease, insomnia or problems sleeping, mood swings, and low energy levels can all result as a result of this over time. Follow PowerPAC plus to learn more!!!
What is cortisol?
The adrenal glands release the steroid hormone cortisol when a person is stressed. Cortisol is the body’s major stress hormone and is involved in a variety of physical functions, including blood sugar regulation. Cortisol levels in the blood are typically greater in the morning and progressively decline throughout the day. Cortisol is also involved in:
- managing the sleep-wake cycles of the body
- controlling how carbs, lipids, and proteins are used by the body
- Inflammation reduction
- blood pressure management
Why is higher cortisol an issue?
To release the proper quantity of cortisol, the body relies on adequate communication between the following three components of the body:
- the gland of the adrenals
- pituitary gland pituitary gland pituitary gland pituitary
- The hypothalamus is a brain structure.
They both increase cortisol synthesis when the body requires it and block it when the levels need to be reduced. Cortisol levels that are either high or too low might be harmful to the body.
High cortisol level symptoms
An excess of cortisol may be caused by a tumor or as a side effect of some drugs.
Cushing’s syndrome is caused by an excess of cortisol. Among the signs and symptoms are:
- blood pressure that is too high
- a flushed complexion
- muscle wasting
- thirst has grown
- more frequent urination
- mood swings, such as irritability or depression
- weight increase in the face and abdomen at a quick rate
- On the skin, there are bruises or purple stretch marks.
- diminished desire for sex
Some people may also notice that their periods have become irregular or have stopped entirely. Cortisol excess can also lead to the following illnesses and symptoms:
- blood pressure that is too high
- diabetes type 2
- brain function is hampered
Low cortisol level symptoms
Addison’s disease can be caused by a lack of cortisol. The following are some of the signs and symptoms of this condition:
- muscle wasting
- weight loss that is slow
- alterations in mood
- Darkening of certain regions of the skin
- blood pressure that is too low
Natural ways to lower cortisol
The body should be able to increase and decrease cortisol production as needed if communication between the brain and the adrenal gland is working properly. Cortisol levels, on the other hand, might occasionally remain high even after a stressful scenario has passed. This can be harmful to one’s health. The following easy suggestions may assist to keep cortisol levels in check:
1. Lowering stress
Stress reduction should be a goal for anyone wanting to lower their cortisol levels. They can do this by avoiding stressful events as much as possible or by learning to cope with stress more effectively. People can learn to recognize their stress triggers and attempt to handle them proactively in order to reduce instances of concern or anxiety and lessen tension.
People who learn to cope with stressful thoughts will have better control over their cortisol levels. If this is too challenging, several drugs can help with stress tolerance and cortisol levels.
2. Eating a good diet
If you want to lower your cortisol levels, you should eat a healthy, balanced diet and watch your sugar intake. Cortisol levels may be stabilized by eating the following foods:
- pears and bananas
- green or black tea
- yogurt, for example, contains probiotics.
- probiotics in soluble fiber-rich meals
Cortisol levels can be lowered by drinking enough of water to avoid dehydration.
3. Sleeping well
Cortisol levels are influenced by the quantity of sleep a person gets. Cortisol levels in the bloodstream can rise as a result of a terrible night’s sleep or extended sleep loss. As a result, it is critical that people pay attention to the amount and quality of sleep they get and strive to avoid disturbances. Here are some helpful hints to help you get a better night’s sleep:
- Make a sleep ritual for yourself. A consistent nighttime ritual (e.g., showering, reading a book, etc.) might signal your brain and body to begin slowing down for the night.
- Every day, go to bed and wake up at the same hour. One of the most effective techniques to improve sleep is to keep a regular sleep pattern.
- Exercise first thing in the morning. Regular exercise can help you sleep better, but it should be done at least 2–3 hours before night.
- Caffeine consumption should be limited. Caffeine-containing foods and beverages should be avoided 6 hours before bedtime.
- Nicotine and alcohol should be avoided. Both substances have the potential to impact the quality and length of sleep.
- At night, limit your exposure to bright light. Reduce your exposure to bright and/or blue light 45–60 minutes before bedtime. Try reading a book or listening to a podcast instead of going for your phone in bed.
- In a quiet room, go to bed. Use white noise, ear plugs, or silence your phone to reduce disruptions.
- Take naps when you can. If you work shifts and don’t get enough sleep, napping can help you stay awake and avoid a sleep deficit. However, non-shift employees’ sleep quality may be harmed by napping.
4. Trying relaxation techniques
People who are stressed should use relaxation practices to help them manage their stress. Meditation, mindfulness, and even simple breathing exercises can all help a person better manage with stress.
While yoga, tai chi, qi gong, mindfulness meditation, and breathing exercises may not be anything you’ve ever considered, they can be effective stress relievers, and many skeptics have become converted. Mindfulness-based stress reduction therapy, for example, has been shown to reduce cortisol levels and stress symptoms in studies. Yoga can also help to lower high cortisol levels, as well as heart rate and blood pressure.
5. Taking up a hobby
Hobbies can be a gratifying and fulfilling way to live a richer and healthier life, as well as a source of enhanced happiness. Gardening was found to lower cortisol levels in a study on substance abuse therapies. Additionally, it appeared to improve quality of life more than traditional occupational therapy.
6. Learning to unwind
People relax in a variety of ways, so knowing what works best for you might be helpful. Relaxation techniques and listening to relaxing music have both been shown to lower cortisol levels in studies, but whatever helps an individual manage their stress is useful.
7. Laughing and having fun
It’s difficult to feel anxious when you’re having a good time, so making time for enjoyment can help to lower cortisol levels. Cortisol levels were found to drop in response to laughter in one investigation.
Reduced cortisol levels appear to be linked to happiness and a positive outlook, and happiness has other benefits as well, such as lower blood pressure and a stronger immune system.
Physical activity is good for one’s health and can improve one’s mood. Intense exercise, on the other hand, can cause a spike in cortisol levels, which is the body’s way of dealing with the extra stress that the activity throws on it. The amount of activity that is acceptable relies on a variety of factors, including a person’s physical fitness, and these factors influence how much cortisol is released during exercise.
9. Avoiding caffeine at night
People who are aiming to lower their cortisol levels should avoid caffeine-containing foods and beverages in the evening. Caffeine can make it difficult to get a good night’s sleep, and getting enough sleep might help keep cortisol levels low.
10. Learn to recognize stressful thinking
Stressful thoughts can be reduced by paying attention to them. Mindfulness-based stress reduction entails becoming more self-aware of stress-inducing thoughts, accepting them without judgment or resistance, and allowing oneself to process them. You can notice stress when you train yourself to be aware of your thoughts, breathing, heart rate, and other symptoms of tension.
You can become an objective spectator of your stressful thoughts rather than a victim of them by focusing on awareness of your mental and physical state. Recognizing stressful thoughts allows you to create an intentional and conscious response to them. The ability to characterize and explain stress, for example, was connected to a decreased cortisol response in a research involving 43 women in a mindfulness-based program.
11. Having good relationships
Relationships with partners, friends, and family that are stable and caring can be crucial to living a happy and successful life, and they can also help a person get through stressful times. Relationships that are unhappy and unhealthy, on the other hand, can produce a lot of stress.
According to one study, after a fight with a partner, a person’s cortisol level can rise. According to another study, children who have a pleasant and stable family life had lower cortisol levels than those who live in households where there is frequent conflict.
12. Getting a pet
According to several research, keeping a pet helps lessen cortisol levels. Cortisol levels were assessed in youngsters undergoing a routine medical procedure in one research. Cortisol levels were lower in those who had a dog present during the surgery than in those who did not. Another study indicated that having interaction with a dog under a stressful scenario was more beneficial to cortisol levels than having a supportive buddy.
13. Taking supplements
Fish oil and ashwagandha, an Asian herbal supplement, have both been demonstrated to lower cortisol levels, so taking these supplements along with a healthy diet could be useful.
Cortisol is a “fight or flight” hormone that is naturally created in the body when we are forced to concentrate or prepare for a stressful circumstance. However, if our sleep pattern and nutrition are not reasonable and healthy (too many high-carbohydrate/sugary/processed meals, too much coffee and alcohol, etc. ), we might become worried, weary, and develop Anxiety Disorders.
You don’t have to implement all of these suggestions at once, as this can be overwhelming. The best way to achieve long-term, good changes is to start small. Introduce one or two at a time until they become second nature, then gradually add more. Slow and steady wins the race most of the time.