Try These Tips to Lower Cortisol
Cortisol, also known as the stress hormone, can impact our day-to-day well-being. Cortisol helps regulate the sleep cycle, controls blood sugar and blood pressure, and reduces inflammation. However, having too much of it can be a bad thing, causing you to feel anxious or fatigued. In some cases, it can even lead to weight gain, type 2 diabetes or high blood pressure. This is why it’s important to regulate your cortisol and make sure it stays low. Here’s how you can lower your cortisol.
Get Enough Sleep
One of the best ways to lower your cortisol is to improve your sleep hygiene. Keep a good bedtime routine by going to sleep and waking up at around the same times each day. Avoid blue light from phones and TVs for an hour or two before bed to help you fall asleep faster. And aim for seven to eight hours of quality sleep each night. Although many people can function adequately with less sleep, your cortisol will be lower if you get a full eight hours.
Try Light Exercise
Moderate exercise each day is a great way to lower cortisol and reduce stress. Intense exercise can initially raise cortisol, so don’t jump right into sprinting. Instead, incorporate a 15-30 minute walk each day into your schedule. You’ll find that, even after one walk, your mood will be lifted, and you’ll feel better than you did before walking. Other great exercises to try include yoga, hiking or even dancing. Bonus points if your choice of exercise is something you love because that will lower cortisol even more. If you do choose intense exercise, wait until later in the day when your cortisol levels are naturally lower.
Spend Time with Loved Ones
Whether it’s family, friends or even Fido, spending time and connecting with those you love can lower your cortisol. In fact, hugging someone you love not only releases oxytocin, but it also reduces cortisol, leaving you feeling relaxed. And for animal lovers, petting a cat, dog or other lovable creature can reduce stress and lower cortisol as well.
Focus on Nutrition
Eating a balanced diet helps to lower cortisol by ensuring that your body gets the nutrients it needs. While sugar initially will lower cortisol, it will raise it over time, so limiting the amount of sugar you eat can help reduce cortisol. Make sure to have a serving of vegetables at each meal, and make sure you get enough fiber, probiotics and magnesium in your diet as well. Dark chocolate, bananas, pears and yogurt are great choices. Avoid or limit alcohol and caffeine, as they will raise your cortisol and can impact your sleep.
Incorporate Daily Relaxation Into Your Routine
There’s no one-size-fits-all for relaxation routines. Some people may prefer to do a short yoga sequence each day to relax, while others might lay down and listen to their favorite music. For others, guided relaxation or meditation works well. Even focusing on the breath by doing some deep breathing exercises can reduce cortisol. Try out a few different relaxation methods and see what works for you.
Try Supplements
For added support, there are many supplements that work well to lower cortisol. Fish oil is great for reducing cortisol and supporting a healthy heart. Ashwagandha is known for reducing stress and promoting relaxation. Rhodiola and lemon balm are great choices for stress reduction as well. Make sure you talk to your doctor before trying any new supplements, especially if you take other medications.
Lowering stress and reducing cortisol can lead you to live a happier, healthier life. Pick one of these tips and try it out. Even a small step toward lowering cortisol can greatly improve how you feel.