Modern life is a whirlwind of chaos where stress lurks around every corner. As we navigate the demands of work, family and social obligations, our bodies respond by releasing cortisol, the stress hormone. While cortisol serves as a vital survival mechanism in emergency situations, its prolonged presence can wreak havoc on our well-being. Elevated cortisol levels can disrupt our mood, sleep patterns and even our physical health, increasing the risk of chronic diseases like diabetes, hypertension and heart disease. As we struggle to keep up with the relentless pace of modern life, it’s essential to acknowledge the insidious impact of stress and take proactive steps to manage it, lest we fall prey to its debilitating consequences. Here, we’ve listed some easy yet quick ways to naturally lower the cortisol levels in the body.
Ways To Lower Cortisol Naturally
Limit Caffeine
While a morning cup of coffee can be invigorating, excessive caffeine can elevate cortisol levels and impact mood. Initially, high caffeine intake may provide a boost but it can lead to a crash later on. To avoid this, consider limiting yourself to one cup a day or opting for decaf.
Take Proper Sleep
Stress and sleep deprivation can create a cycle. Prioritise a good night’s rest to lower cortisol levels and reduce stress. Cutting down on caffeine can also promote easier sleep. Aim for 7-8 hours of restful sleep to break the stress-sleep cycle and foster a healthier and more balanced lifestyle.
Exercise Regularly
Regular exercise can help mitigate cortisol levels but it’s essential to opt for low-intensity activities. While exercise initially triggers cortisol release, levels decrease after a few hours. Engage in gentle exercises like yoga or brisk walking to harness the cortisol-lowering benefits and promote a healthier stress response.
Maintain Healthy Relationship
Nurturing healthy relationships with others can significantly reduce stress and lower cortisol levels. Surrounding yourself with supportive people can help alleviate anxiety and promote a sense of calm. Conversely, toxic relationships can perpetuate stress, keeping cortisol levels elevated and negatively impacting overall well-being.
Breathing Techniques
When stress strikes, shallow breathing often follows. Counteract this by practicing deep breathing. Research highlights the benefits of deep-breathing exercises, recommending 5-minute sessions at least 3-5 times daily. This simple technique can calm the mind, slow your heart rate and reduce cortisol levels while promoting relaxation and well-being.
Cortisol-Friendly Foods
Consuming high amounts of processed sugar, refined grains and saturated fats can increase cortisol levels while a balanced diet rich in whole grains, fruits, vegetables and healthy fats can help keep its level in control.