When you feel stressed, you may blame cortisol, also known as the stress hormone. In fact, high cortisol can put your body on alert and make you feel “tingly” or nervous. Palpitations, tremors, sweating, and dizziness are just some of the symptoms. A 2022 study published in the U.S. National Library of Medicine found that high cortisol levels over long periods of time can lead to mood swings as well as health problems such as diabetes, weight gain, high blood pressure, and heart disease. there is. To avoid this, learn how to lower your cortisol levels naturally.
What is cortisol?
Cortisol is a hormone produced and released by the adrenal glands, endocrine glands located on top of the kidneys, says Dr. Ruchi Jain, a consultant and psychologist at Jaslok Hospital and Research Center in Mumbai. It is a hormone that regulates a wide range of processes throughout the body, including metabolism.
and immune response. Therefore, if cortisol remains high for a long period of time, it can reduce the body’s immune response.
Cushing’s syndrome is a hormonal disorder caused by high levels of cortisol in the body. The following may occur:
• Rapid weight gain, mainly in the face, abdomen, and chest.
• Round, red face.
• High blood pressure
• Skin changes such as purple birthmarks or stretch marks.
• Muscle weakness
• Mood swings
How can I lower my cortisol levels naturally?
In most cases, the brain and adrenal glands are able to regulate cortisol on their own once the stress is gone, experts told Healthshot. People with chronic stress can try natural ways to reduce cortisol.
1. Reduce stress
Stress is the main trigger for cortisol production, so reducing stress also reduces cortisol. Dr. Jain suggests practicing “Locus Of Control,” which means to stop worrying about things that are outside of your control.
2. Relaxation techniques
People who are feeling stressed should practice relaxation methods such as breathing exercises, yoga, and walking in open spaces. All of this helps activate the relaxation response rather than the stress response.
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3. Eat a balanced diet
Eating a balanced diet and paying special attention to sugar and caffeine intake can help lower cortisol levels. Drinking lots of water can also help lower cortisol levels. Try some foods to lower cortisol levels. These include garlic, foods rich in vitamin C, black or green tea, and probiotic foods.
4. Get enough sleep
Not getting a good night’s sleep can affect the levels of cortisol in your bloodstream. Follow a correct bedtime routine to get longer and better quality sleep. Therefore, turn off your gadgets and step away from screens an hour before bed.
5. Have a hobby
Hobbies reduce stress, making them relaxing and rewarding at the same time. They give you something to look forward to. You can start a hobby that relieves stress, such as painting, cooking, doing creative work, or playing an instrument.
6. Have fun
If you’re having fun, you won’t think about stress as much. Therefore, taking time to have fun can lower your cortisol levels. Laughter has great therapeutic benefits, experts say.
Being physically active is good for your overall health and improves your mood. Therefore, do low-impact or moderate-impact exercise to help control cortisol levels.
8. Build good relationships
Stable, loving relationships with partners, friends, and family are great support systems for living happy, fulfilling lives and reducing considerable stress.
You should also prioritize yourself and focus on self-care to lower your cortisol levels and achieve better overall health.