How to Lower Cortisol Levels

Cortisol is an important hormone. Your body requires it to regulate your blood pressure, release insulin to maintain adequate blood sugar levels and conduct other important body functions. However, heightened and extended releases of cortisol can cause a myriad of health problems including weakened cognitive function, thyroid and blood sugar problems, decreased bone density and muscle tissue, increased fat around the abdomen and more. Fortunately, you can take steps to lower your body's release of cortisol.

Things You'll Need

• Less stress
• Exercise
• Healthy diet
• Sleep

Instructions

1. Find ways to decrease stress in your life. Look at the major stressors in your life and brainstorm ways to remove them. Prolonged periods of stress are the likeliest cause of high cortisol levels.

2. Find healthy was to deal with stress you cannot change. Learn basic meditation, breathing and guided imagery techniques. Indulge in a hot bath. Vent to your spouse or a friend, or write in a journal.

3. Exercise more. Exercise is a tremendous stress reliever. It also decreases cortisol and other stress-related hormones and increases endorphins, which are natural chemicals in your brain that help you feel more content and peaceful.

4. Eat several small meals throughout the day. Skipping meals causes drops in blood sugar, which can increase your body's release of cortisol. Include lean protein in every meal and snack to keep your blood sugar level throughout the day.

5. Get sufficient rest. A major cause of high cortisol levels is lack of sufficient rest. Aim for eight hours every night. Go to bed and arise at the same times, even on the weekends, to improve your circadian rhythm, lower your cortisol levels and improve your overall health.

Tips & Warnings

• Ask your doctor for a cortisol test if you suspect your levels are extremely high.

• The FDA and the FTC have issue warnings against companies selling supplements that reportedly lower cortisol levels and cause weight loss. Talk to your primary physician before taking any supplements, especially if you are on prescribed medications.

Resources

• Read this Article in Spanish
• FDA Warning Letter
• FTC Warning Letter
• Relaxation Breathing Techniques