How to Control Cortisol Levels
A steroid released by the adrenal glands, cortisol is often referred to as the stress hormone. Essential in the right amounts, it plays several important roles in the body. During chronic stress such as relationship or financial problems, it remains elevated for long periods of time. Overexposure to the hormone could lead to serious health problems such as heart disease and obesity, according to the Mayo Clinic. Learning to manage stressors and subsequently control cortisol levels through easy diet and lifestyle changes may reduce the risk of developing life-threatening diseases.
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Instructions
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Increase consumption of vitamin C rich foods or take a vitamin C supplement. Vitamin C reduces stress, in addition to having a protective effect against cancer and common colds. Eat plenty of fresh fruits and vegetables such as citrus fruits, strawberries, papayas, tomatoes and broccoli to get plenty of vitamin C through your diet.
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Exercise regularly. Although exercise temporarily elevates the hormone, the body eventually trains itself to produce less cortisol in response to a given workload. Engage in moderate aerobic exercise such as brisk walking or swimming for at least 30 minutes, three to four times a week.
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Incorporate mind-body activities such as deep breathing, yoga or meditation into a daily routine. Any activity that reduces stress also reduces cortisol. When eliminating stressors is not a possibility, stress management techniques help decrease the unpleasant effects of tension and anxiety.
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Get six to eight hours of sleep every night. Sleep deprivation can result in high cortisol levels. Develop good sleep hygiene by going to bed and waking up at the same time every day of the week. Spend time indulging in winding down activities such as curling up with a good book or taking a warm bath to ensure a good night's sleep.
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Reduce or avoid caffeine and alcohol. In addition to raising cortisol levels, caffeine and alcohol deplete magnesium levels in the body. Without adequate levels, cortisol levels continue to remain elevated in the body.
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Stay away from supplements that claim to block cortisol and reduce weight. Some of them may contain ingredients that could reduce of the effectiveness of prescription drugs and cause serious side effects, according to Dr. Andrew Weil, founder of the Arizona Center of Integrative Medicine.
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Consider taking adaptogenic herbs such as ashwagandha or holy basil during stressful times. Adaptogens help the body adapt better to stress. Consult a medical practitioner for recommendations and exact dosage.
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Tips & Warnings
Listen to calming music or spend time on a hobby to relieve stress.
Let go of toxic relationships.
Stop smoking! Smoking elevates cortisol levels.
References
Resources
- Photo Credit Stress image by Yvonne Bogdanski from Fotolia.com
