How to Prevent High Cortisol
Many people experience chronically elevated levels of cortisol, a steroid compound nicknamed the "stress hormone" because of its tendency to elevate during periods of emotional or physical strain. The Franklin Institute notes that occasionally elevated cortisol levels are essentially harmless; however, chronically high cortisol levels can cause memory loss, cellular aging and learning disorders. Fortunately, many basic lifestyle changes can improve stress response and prevent abrupt elevations in cortisol levels.
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Instructions
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Remove caffeine and other stimulants from your diet. These stimulants directly impact cortisol levels; they may also produce secondary sleep deprivation, which can elevate levels of cortisol in the bloodstream.
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Talk to your doctor about the impact that some prescription drugs may have on your cortisol levels. Corticosteroids like prednisone and hyrdocortisone directly increase blood levels of cortisol. According to the National Institutes of Health, estrogen-containing drugs, including some birth-control pills, can also elevate cortisol levels. Your doctor may be able to recommend an alternative to cortisol-affecting drugs.
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Socialize regularly with friends and family members. Social experiences like laughter can improve stress response and prevent elevations in cortisol levels.
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Consider walking to work, using mass transit or working from home. The Franklin Institute notes that several studies have demonstrated that commuting in a high-traffic area can increase cortisol levels. Note that while walking may decrease cortisol release, intense exercise can elevate it.
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Eat a balanced diet containing sufficient levels of magnesium, vitamin C and omega-3 fatty acids, which appear to support healthy cortisol responses. The "American Journal of Clinical Nutrition" also reports that eating disorders, including anorexia nervosa, can increase cortisol levels. Eat frequently and avoid skipping meals.
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Create a daily ritual that incorporates a relaxation technique. Yoga, meditation, biofeedback, music therapy and massage can improve cortisol response, especially during times of emotional stress and trauma.
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Talk to a counselor, therapist or psychiatrist if you experience symptoms of chronic anxiety or depression; these conditions can lead to elevated cortisol levels. A practitioner may recommend additional treatment options for mental illnesses associated with high cortisol levels.
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