How to Lower Cortisol Levels to Treat Insomnia and HPA Axis Dysfunction
Cortisol is a hormone secreted by the adrenal glands. This substance is a steroid that is vital in the "fight or flight" response to stress. It helps prepare you to deal with whatever situations occur. It is necessary, even for normal daily living. Without it you would not have the energy even to get out of bed and get going in the morning. However, if cortisol levels are too high due to chronic stress and activation of the adrenal glands, health issues such as insomnia and HPA (hippocampus-pituitary-adrenal) Axis dysfunction may develop. Options are available to help decrease the amount of cortisol to a healthy level.
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Instructions
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Decrease consumption of caffeine and other stimulants. Caffeine substantially increases the amount of cortisol in the body.
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Get more sleep by taking melatonin. Insomnia is one of the issues being addressed, but it is a viscious cycle. Higher levels of cortisol can cause insomnia, and insomnia can increase the levels of cortisol.
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Exercise regularly. Exercise helps to release other neurotransmitters like serotonin and dopamine. These substances decrease anxiety, which then decreases cortisol levels.
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Manage your blood sugar levels. Eat less refined and processed sugars and increase complex carbohydrates like whole grains and vegetables. Eat small, frequent meals. Don't allow yourself to get too hungry. While making those changes, also consider eliminating gluten from your diet or decreasing it substantially.
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Increase the amount of protein you consume. Low-protein diets increase the cortisol levels.
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Take supplements. Some suggested are B vitamins, vitamin C, and calcium. Discuss these options with your physician or naturopath.
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Practice relaxation techniques, such breathing exercises, meditation, prayer, or warm baths. Anything decreases stress also decreases your cortisol levels.
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Tips & Warnings
Consult a medical professional to determine whether your symptoms are, in fact, due to a high cortisol level. Discuss supplements, including melatonin, and exercise programs with your health care provider.
