Stress has become a regular companion for many people in the world. Therefore, many are looking for methods Recommendations lower cortisol, hopefully in a natural way. This is the famous stress hormone, and its excessive presence in the body has negative consequences.
To lower cortisol, means are ranging from psychiatric medication to commercial products without any scientific support. The truth is, a healthy lifestyle is the best way to prevent stress, but let’s find out more about it.
Some facts about cortisol
Cortisol is a hormone secreted by the adrenal glands, and its function is to prepare the body for situations of danger or threat. It is part of the survival instinct and, therefore, in principle, it generates healthy and positive effects.
Thanks to this substance, a person activates and focuses physically and mentally to get around the daily task. It helps in adapting to changes and helps regulate blood pressure and adrenaline levels. It also stimulates good digestion, insulin control and is a natural anti-inflammatory.
Therefore, the problem is not in the hormone itself, but in its being secreted in excess and for a long time. The stress makes that happen, which gives rise to it into a state of continual anxiety, with many consequences for the organism. How, then, to lower cortisol?
3 Recommendations to lower cortisol
We share with you 3 recommendations to lower cortisol that are based on healthy and daily habits that do not cost us money, but organization. These are the most natural ways to reduce the harmful effects of the hormone. Discover them!
1. Adequate diet to lower cortisol
The food is one of the most appropriate means to lower cortisol. Just as there are foods that increase nervousness or stress, there are also foods that cause the opposite effect. The most common recommendations are as follows:
- Eliminate or minimize caffeine: This is not only found in coffee but also drinks such as tea or dark chocolate. The substance raises cortisol levels.
- Avoid sugar and refined carbohydrates: There is scientific evidence that these products are associated with various mental disorders.
- Adequate hydration: dehydration increases the tension in the body, which causes stress and, therefore, increases the level of cortisol.
- Eating foods rich in phenylalanine: This substance is present in various protein foods, such as red meat, fish, eggs, dairy, and some whole grains. They promote the segregation of dopamine, which decreases the desire for sugar and carbohydrates.
- Increase consumption of other favourable foods: to lower cortisol. It is advisable to frequently consume foods rich in vitamin C and omega 3 fatty acids. The use of artificial supplements should be consulted with the doctor.
2. Sleep, relaxation and exercise
Physical activity and rest are also ways to lower cortisol. A healthy lifestyle assumes a proper balance between movement and rest. The recommendations are very simple and simple common sense:
- Good sleep hygiene: poor sleep affects physical and mental health. Among the negative effects is the increase in cortisol.
- Exercise regularly: Physical activity causes dopamine and serotonin to be released to the brain. This contributes to lower cortisol. Demanding routines are not necessary, but a half-hour daily walk is sufficient.
- Relaxation techniques: Relaxation practices are ideal ways to reduce stress levels. The deep breathing, tai chi and transcendental meditation part of these techniques.
3. Organize and regulate activities and the mind
One of the main causes of stress is poor time organization. Ideally, a person can carry out their daily activities without haste and leaving space for breaks and adequate rest.
Another common source of stress is bad relationships with others. Frequent conflict or continual friction causes tensions that affect mood. The best thing is to look for and find ways to solve these problems or get away from the source of them.
Sometimes stress seems to have no definite cause. It appears in the face of small or little relevant difficulties. In this case, it is possible that the cause is deeper and derives from experiences that have not been assimilated. What is indicated is to seek psychological help.
High stress is not healthy
High cortisol influences quality of life. This substance hurts good rest, mood and personal performance. That is why it is so important to lower it and, the best way to do it and prevent it from increasing is by adopting healthy habits that include diet and routine.
You can implement the recommendations that we provide here. Always little by little, so as not to generate expectations that cannot be met. Every step counts and brings us closer to balance.