Il cortisol, also known as the stress hormone, is a substance produced by the adrenal glands It plays a crucial role in our bodies, such as regulating metabolism and blood pressure. However, when its levels become too high, it can have negative effects on our health. Here's 13 Effective Natural Remedies to Lower Cortisol.
Index of topics
What is cortisol?
Cortisol is a steroid hormone produced by the adrenal glands in response to stress and certain stimuli, such as physical activity or hypoglycemia. It has a predominant function in regulate energy metabolism, blood pressure control and immune system regulation. Therefore, it is an indispensable element within our body. But the high cortisol on the contrary, it can become a problem, intervening negatively in some cycles.
How it works on the body
When the body perceives a stressful situation, releases cortisol to prepare to reactThis hormone increases blood sugar levels, boosts available energy, and suppresses nonessential functions. However, chronically elevated cortisol levels can lead to health problems, including weight gain, insomnia, and a reduced immune response. Here are the most obvious symptoms.
Symptoms
Excess cortisol in the body can manifest itself with a variety of symptoms, often subtle but significant for overall health. Among the most common signs are:
- Weight gain, particularly localized in the abdominal area, due to the accumulation of visceral fat.
- Loss of muscle mass, a consequence of the degradation of proteins needed for energy.
- Chronic fatigue, resulting from the negative impact on the sleep-wake rhythm.
- Sleep disorders, as insomnia or difficulty falling asleep, aggravated by the constant activation of the nervous system.
- Mood swings, such as anxiety, irritability or trough, linked to the dysregulation of brain functions.
- Weakened immune system, which translates into increased susceptibility to infections and diseases.
Recognizing these symptoms and understanding their connection to cortisol is the first step to taking action and improving your well-being.
Why it's important to have normal cortisol levels
Maintaining balanced cortisol levels is vital to having a good physical and mental healthNormal values help maintain body weight, ensure quality sleep, and improve stress resistance. Otherwise, you'll begin to experience related problems that can slowly lead to a steady decline in your quality of life.
Be careful with sports
Physical activity is essential for health, but too much exercise can cause excessive and harmful increases in cortisol. For this reason, it's important practice sports in a balanced way, alternating training periods with recovery periods.
The role of stress
Stress is the main trigger for increased cortisol levels. Identifying and managing sources of stress in daily life is one of the first steps to keeping this hormone under control. Relaxation techniques, such as meditation and deep breathing, can be very helpful. But let's look at the remedies that can most help lower cortisol levels in our bodies.
13 remedies to lower cortisol
1. Practice meditation
La meditation It is a practice that allows you to reduce stress levels e calm the mind, offering a natural way to lower cortisol levels. In addition to relaxing the nervous system, it helps improve awareness and better manage emotions, thus reducing excessive production of this hormone. Scientific studies show that regular meditation can also have a positive impact on blood pressure and sleep quality.
2. Do deep breathing exercises
Le deep breathing techniques They represent a powerful tool for calming the mind and body. Through oxygenation, these techniques help reduce the physiological response to stress, normalizing blood cortisol levels.
Exercises like the diaphragmatic breathing or 4-7-8 method, which involve slow, controlled breathing, can be practiced anywhere, anytime. Not only do they improve awareness of breathing, but they also allow you to develop greater resilience to daily stress, bringing lasting benefits for overall well-being.
3. Get enough sleep
Un quality sleep It's one of the fundamental pillars of physical and mental well-being. During sleep, the body naturally regulates cortisol levels, helping restore hormonal balance. Sleep at least 7-8 hours per night not only helps keep cortisol under control, but also improves the ability to cope with stress, strengthens the immune system and promotes cell regeneration. Create a sleep routine, like turn off electronic devices before going to bed and maintaining a quiet, dark environment can amplify the benefits of a good night's sleep.
4. Follow a balanced diet
An balanced diet It's essential for keeping cortisol levels under control and promoting overall well-being. Regularly consuming foods rich in vitamins and minerals, such as fresh fruits and vegetables, provides antioxidants and vital nutrients for our bodies.
Furthermore, incorporating whole grains allows for a constant supply of energy. Meanwhile, lean proteins can support muscle regeneration without overloading the body. However, it is important to avoid ultra-processed foods, processed, and rich in sugars, which can alter hormonal balance. Instead, favor healthy fats such as those found in avocados, nuts, and olive oil, which help stabilize cortisol levels.
5. Reduce caffeine and alcohol consumption
Caffeine can temporarily increase cortisol levels, and limiting its intake is a good practice to maintain stable levels. However, it's important to reduce not only coffee consumption, but also other stimulants like tea or energy drinks, the latter of which are not recommended if you have high cortisol levels.
Even alcohol, if not consumed in moderation, can have deleterious effects on the body, contributing to hormonal imbalances and an increase in cortisol levels. A mix of stimulants can have a negative impact on the body, and this condition can worsen if you are experiencing periods of strong stress o burnout.
6. Avoid chronic stress
Identifying and effectively managing sources of chronic stress helps to preserve your healthA useful strategy is to approach problems through problem-solving, analyzing situations, and seeking practical solutions. In some cases, psychological support, such as cognitive-behavioral therapy, can provide tools to modify reactions to stressful events. Combining these practices with relaxation techniques, such as deep breathing or meditation, can further reduce cortisol, improving emotional and physical balance.
7. Get physical activity
THEmoderate physical activity It is an excellent ally against increased cortisol levels. In fact, when we move, the release of endorphins, the happiness hormones, which counteract stress, and consequently, the main hormones that promote it.
Disciplines such as yoga and Pilates not only help relax the body, but also promote the mind-body connection, reducing muscular and mental tension. Even the outdoor walks, especially in the midst of nature, can lower cortisol, thanks to their regenerating effect and the ability to improve circulationThe important thing is to avoid excessively intense or prolonged exercise, which, as previously explained, could instead increase physical and hormonal stress levels.
8. Laugh more
Laughter is a powerful ally against stress, capable of positively influencing the mind and body. And although studies also prove it, humans have always known that laughter makes us feel good. To laugh and having fun stimulates the production of endorphins and lowers cortisol levels, improving mood and even helping to strengthen the immune system.
So, how do you lower cortisol? Watch a funny movie, read a comic book, or spend time with friends or people who make us laugh and make us feel good. These are incredibly healthy activities and are a real panacea for dealing with everyday stressAlso, remember to incorporate moments of lightheartedness into your daily routine because it helps build greater resilience to the challenges of everyday life.
9. Supplement with omega-3s
- omega-3 fatty acids They are essential nutrients with powerful anti-inflammatory properties that help reduce cortisol levels. They are found in foods such as fatty fish (salmon, mackerel, sardines), as well as in plants, such as seaweed and nuts.
It's important to consider that, due to ocean pollution, fish may contain traces of harmful substances such as mercury, which is unfortunately increasingly present in our dishes, dangerous and difficult to expel from the body. For this reason, plant-based alternatives, such as flax seed, nights e seaweed, can be valid alternatives in many cases, offering an omega-3 intake without the risks associated with contaminants.
Incorporating these foods sparingly into your daily diet, while varying your sources—both animal and plant-based—is essential for a good nutritional balance. If necessary, consider using certified supplements to ensure a consistent and safe intake of omega-3s, but only with the advice of a doctor or nutritionist. A balanced intake of omega-3s not only helps reduce cortisol, but also improves mood. cardiovascular health and support brain health.
10. Drink relaxing herbal teas
Herbal teas are a natural and accessible remedy for combating stress and promoting hormonal balance. chamomile, lemon balm and valerian They are particularly appreciated for their relaxing properties, capable of calming the nervous system and reducing cortisol levels.
Chamomile helps improve sleep and digestionLemon balm combats anxiety, while valerian is a valuable support in times of agitation. Drinking a hot herbal tea before bed or during breaks can become a small wellness ritual that amplifies the psychophysical benefits.
11. Add adaptogens to your diet
Le adaptogenic herbs, Such as'Ashwagandha and siberian ginseng, are powerful natural remedies to help the body manage stress and balance cortisol levels. These remedies work by supporting the body's ability to adapt to stressful situations, improving resilience and promoting overall well-being.
Ashwagandha, for example, is known for its calming effect, while Siberian ginseng can increase energy and stamina throughout the day. Incorporating these herbs into your diet, in the form of herbal teas, supplements, or extracts, can be a valuable addition, but it's always advisable. Consult a doctor or expert before starting a new regimen, especially if you are taking medications or have pre-existing conditions.
12. Sunbathing
Exposure to the sun is one of the simplest and most natural ways to promote vitamin D production, an essential nutrient for general well-being and for stabilizing cortisol levels. vitamin D Not only does it support bone health and the immune system, but it also helps improve mood and regulate stress hormones.
However, it is important expose yourself to the sun in a balanced way: are enough about 10-15 minutes a day without sunscreenAvoiding the hottest hours of the day can benefit from its positive effects without risking skin damage. During periods of low exposure, such as winter, you can consider taking vitamin D supplements, always under medical supervision. This simple step can have a significant impact on overall well-being and can also influence your overall health and how to lower cortisol levels.
13. Cultivate relaxing hobbies
Activities such as painting, read or listening to relaxing music are other important activities for well-being. A priori, although today's society favors speed, the constant consumption of mass-produced and unimportant—and so to speak, futile—content, and the rush to shop until the end and achieve often unattainable goals and objectives, retracing our steps and remembering what truly matters to us, and to those around us, helps us not only escape a vortex of lies, but also reclaim our time, to feel good and do what we truly enjoy most.
Increased awareness A slower pace of life, more time for ourselves and spent with those who make us feel good, along with activities we enjoy and a healthy lifestyle are and always will be the recipes not only for lowering cortisol levels, but also for living a fuller and more real life.
Read also:
- Physical contact makes you feel better
- How to feel good about yourself
- How nature improves our well-being
- Rediscovering well-being with anti-stress plants: what they are and all their health benefits
Want to see a selection of our news?
- Sign up to our newsletter clicking here;
- We are also up Google News , activate the star to add us to your favorite sources;
- Follow us on Facebook, Instagram e Pinterest.