Imagine, you're on your way to a crucial job
interview. You're stuck in traffic and worried
you'll miss the appointment. You can't take
an alternate route, and time is ticking.
If you could see your cells, you would realize
that your body is most likely responding by
releasing cortisol.
Stressful situations, lack of sleep, and even
busy lifestyles can increase cortisol levels
in your body.
However, when cortisol levels stay high for
long periods, it can have a negative effect
on your health. Fortunately, you can easily
and naturally lower your levels of this stress
hormone.
What Causes High Cortisol Levels?
The hypothalamus, pituitary, and adrenal glands
play a role in releasing cortisol into your
bloodstream. The following factors can lead
to increase cortisol:
Chronic stress
Certain prescription drugs
Sleep deprivation
Excessive caffeine intake
Poor diet
Physical issues with the pituitary or adrenal
glands
What are the symptoms of excess cortisol?
High cortisol levels symptoms could result
from a tumor or side effect of some medications.
High cortisol symptoms can lead to Cushing’s
syndrome.
Symptoms are
Decreased Sex Drive
Infertility in Men and Women
Irregular Menstrual Cycles in Women
Impaired Brain Function
Fatigue
Type 2 Diabetes
Bruises or Purple Stretch Marks
Osteoporosis
Rapidly Weight Gain on Face and Abdomen
Mood Swings or Depression
High Blood Pressure
Flushed Face
Muscle Weakness
Increased Thirst
Frequently Urination
How to Lower Your Cortisol Levels Naturally
If you're wondering how to lower cortisol
levels naturally, lowering your stress levels
and following a healthy diet can go a long
way. In addition, specific supplements and
herbs may also decrease cortisol levels. We’ve
listed several natural options.
Improve Your Diet
Studies show that stress often affects your
eating behaviors; in particular, you may crave
foods high in fat, sugar, and carbohydrates.
Shifting to a plant-based diet balanced on
fruits, vegetables, nuts, seeds, and healthy
fats is naturally anti-inflammatory.
The incredible array of healthy antioxidants
you get from eating this way helps reduce
physical stress and emotional stress. Both
of which influence your cortisol levels. There
is also a specific anti-inflammatory diet
you can follow.
Try stress-relieving foods, including dark
chocolate, walnuts, avocado, garlic, figs,
Swiss chard, dulse seaweed, citrus fruits,
and pumpkin seeds.
Avoid dehydration — which can raise cortisol
— by drinking plenty of water. Also, consider
drinking green tea because experts believe
it lowers cortisol levels.
Manage Your Stress
One of the most important way to lower cortisol
levels, based on control your stress. Consider
deep breathing exercises or focusing your
mind on a soothing word when you begin to
feel stressed.
Find Ways to Relax
Finding ways to relax can help you reduce
stress. Try these suggestions:
Read a book or magazine
Try gardening
Play with a pet
Spend time outdoors
Get a massage
Take a warm bath
Write in a journal
Go for a walk or hike
Have Fun
Having more fun can help you manage stress.
Try these ideas:
Watch or attend a comedy show
Read funny books or magazines
Go to an amusement park
Play games
Join a sports team
Do puzzles
Go stargazing
Develop Healthy Relationships
Relationships, whether friendships, children,
parents, workmates, or life partners, often
cause a lot of our stress. Learning how to
have healthy relationships goes a long way
to lowering stress — and hence cortisol.
Try these simple but powerful suggestions.
Learn to manage your time and expectations
Know your boundaries, and when to say no
Talk with family and friends about your worries
Forgive, and ask for forgiveness
Learn when to compromise, and when not to
Try counseling or therapy
Take Adaptogenic Herbs to lower cortisol
Sometimes, supplements can help us manage
the daily stress of life. An adaptogen is
a substance that helps your body "adapt" to
stress. Some people benefit from taking adaptogenic
herbs to normalize cortisol levels.
Ashwagandha:
This popular herb from India can help you
manage stress. In one study, people who took
ashwagandha for 60 days had 27.9 percent reduce
cortisol in their blood.
Holy Basil:
Holy basil, or tulsi, fights free radicals
in the body, boosts the immune system, and
improves your mood. Global Healing's Tulsi
Raw Herbal Extract™ provides a delicious
and easy-to-take advanced formula for stress
relief.
Ginseng:
This herb has many therapeutic properties.
Studies show that ginseng positively impacts
brain health, lowers stress, and boosts energy.
Rhodiola:
This flowering plant helps increase energy
levels, and, as an antioxidant, it also helps
the body resist physical, chemical, and emotional
stressors. When people took Rhodiola daily,
they reported less anxiety and stress.
Get Enough Sleep
Over time, poor sleep habits can raise cortisol
levels. Strive to get seven to nine hours
of sleep every night. Try these tips to improve
your slumber:
Make your bedroom an inviting place to sleep
Engage in relaxing activities before bedtime
Keep all electronics out of the bedroom
Stick to a sleep schedule
Invest in a good mattress and comfortable
pillows
Try Earthing & Grounding
Earthing or grounding refers to having direct
contact with our planet's surface, which can
help your body better manage stress. When
60 people slept on conductive carbon fiber
mattress pads, which helped ground their bodies
to the earth, they reported falling asleep
faster, having more energy, and experiencing
less pain.
Try these grounding ideas:
Walk barefoot in the backyard
Go to the beach and walk in the sand without
shoes
Sit on the ground and enjoy nature
Sleep on a conductive carbon fiber mattress
Engage in Meditation or Yoga
Both meditation and yoga can lower stress.
When 30 students did mindful meditation, their
cortisol levels went balance.
Tips for meditation or yoga:
Start slowly
Consider joining a class
Don't push yourself too hard
Learn to observe your thoughts and let them
go
Create a comfortable space to meditate
Establish a routine
Try supplements to lower cortisol
Although getting your nutrition from food
is always ideal, a busy and stressful lifestyle
can make it difficult to find the time to
eat properly. Supplements can fill the gaps
in your nutrient intake and provide beneficial
antioxidants, among other benefits. The following
supplements may help reduce daily stress and
decrease cortisol in your body:
Omega-3 Fatty Acids:
Found in flax, algae oil, hemp seeds, and
other foods, omega-3 fatty acids can help
with mental stress. In one study, participants
who took omega-3 every day for three weeks
had lower cortisol levels.
Lithium Orotate:
This alkali metal can calm your mind, bring
clarity to your thoughts, and boost overall
mental wellness. People who took lithium orotate
daily reported feeling happier and less stressed.
Global Healing's Lithium Orotate is an excellent
supplement to support a healthy response to
stress.
Vitamin C:
Found in citrus fruits, vitamin C is an antioxidant.
When people took vitamin C daily, they had
lower cortisol levels after exercise, particularly
running.
Magnesium & Vitamin B:
These important nutrients play a role in many
body processes. One study found that combining
magnesium and vitamins B reduced stress and
regulate cortisol levels, especially premenstrual
anxiety.
Probiotics:
The gut is connected to the mind, and a healthy
gut with a thriving microbiota of beneficial
bacteria goes a long way towards lowering
stress. You can try fermented foods or a probiotic
supplement.
Do Aerobic Exercise
Not only does physical activity benefit the
body and improve health, but it can also help
you regulate cortisol levels. Aerobic exercise
can improve your sleep and mental health.
Studies show that physical activity also reduces
daily stress.
