Cortisol is one of the hormones that adapts us to stress on a physical or mental level. It plays an important role in regulating metabolism, reducing inflammation and controlling blood sugar levels.
Chronically high levels of cortisol can also lead to health problems related to weight gain, anxiety, high blood pressure and sleep disorders. Keeping cortisol within reference limits is essential for overall well-being.
Here are some effective strategies for managing and balancing cortisol levels:
1. Stabilize your daily rhythm
The level of the hormone cortisol increases in the morning hours from 06:00 a.m. 08:00 a.m.
This is the period in which you transition from a sleep phase to a phase of wakefulness and activity.
Through it, your body prepares for your daily tasks.
Waking up before 07:00 a.m. is a good option to create a habit of gradually and timely waking up so that you do not have to rush or be tense.
Gradual awakening, performing morning rituals such as drinking a glass of warm water, morning toilet and light physical exercises such as yoga, stretching or gymnastics, would create a suitable condition for improved physical and mental tone.
This is a prerequisite for maintaining moderate secretion of the hormone cortisol.
During the day, each of us is engaged in professional and/or personal commitments. Alternate periods of engagement with periods of rest – physical and mental.
2. Follow a proper eating pattern
Regular eating is the basis for not maintaining a sense of stress, especially when hungry. Three main meals – early breakfast, lunch and early dinner are important for a sense of calm on a physical and mental level in the body.
Since the hormone cortisol is an adaptogenic hormone, in a state of increased hunger, we will have a stressful state for the body, which can naturally secrete more of it.
Chew more and eat slowly is also important advice to create a sense of calm in you.
Do not overeat foods with a small number of beneficial aspects such as chips, fried things, food that has been sitting for more days or is difficult for your digestion.
3. Stress Management Methods
The hormone cortisol is directly linked to the feeling of stress. It is recommended to follow stress reduction methods:
Conscious relaxation: Participating in mind-body relaxation sessions or deep breathing exercises can significantly reduce stress and cortisol levels.
Practicing yoga: This Eastern system promotes relaxation and lowers stress hormones.
Engaging in enjoyable activities: Activities such as drawing, reading, or playing music can have a calming effect on the body and mind.
4. Get enough quality sleep
Insufficient and poor-quality sleep can lead to elevated cortisol levels. It is important to create the right habit for enough quality sleep:
It is good to turn off all mobile devices and stop looking at screens after 9:00 PM.
Relax and breathe calmly to normalize the functions of the body and mind.
Build a habit of going to bed at relatively similar times, adhering to the rule that it is before midnight.
Maintain a consistent sleep schedule, even on weekends.
5. Light to moderate physical activity
It is recommended to have regular light to moderate physical activity. It helps to regulate cortisol. Avoid strenuous or intense exercise, as it can increase it significantly.
Good choices are walking, swimming, gymnastics, Pilates, light exercises with small weights for at least 30 – 60 minutes a day.
Avoid overexerting yourself and ensure adequate rest and recovery between workouts.
6. Reduce caffeine and alcohol consumption
Increased caffeine and/or alcohol intake can disrupt cortisol regulation:
Try to reduce caffeine intake to moderate levels, especially in the afternoon and evening.
Avoid consuming more than 1 coffee per day, as well as frequent consumption of chocolate, especially in the evening.
Reduce the consumption of alcoholic beverages, as it can cause sleep disturbances and increase stress hormones.
7. Build good social connections
Leave more time for enjoyable experiences with family, friends, and loved ones to reduce your stress levels and cortisol levels:
Engage in social interactions that bring you a sense of fulfillment.
Seek specialized support from a professional psychologist if you are struggling to integrate socially
8. Add Adaptogenic Herbs
Scientific studies have shown that there are herbs that can help regulate cortisol naturally:
Goldenrod: An effective adaptogenic herb that gives the nervous system more strength to withstand the daily stresses of life.
Ashwagandha: A popular Ayurvedic herb that has a rejuvenating and general strengthening effect on the body. It has the ability to reduce the feeling of stress, as well as maintain normal levels of the hormone cortisol.
Holy Basil: Has properties to balance the action of the adrenal glands to reduce the increased production of the hormone cortisol.
Conclusion
Maintaining normal cortisol levels is essential for physical and mental health. Creating a balanced lifestyle, including stress management, quality sleep, regular exercise, and proper nutrition, will help keep cortisol levels within healthy ranges. If you suspect you have chronically high cortisol levels, consult a healthcare professional for further guidance.
