How To Lower Your Cortisol Levels Naturally

Cortisol, known as the stress hormone, plays a vital role in various bodily functions from metabolism, blood sugar, immune function and the body’s response to stress. In today's fast paced world individuals are experiencing chronically high cortisol levels that can be detrimental to your health particularly affecting weight management, anxiety, blood pressure and sleep quality. Luckily there are several things one can do to keep those cortisol levels in check.

High cortisol levels, often triggered by chronic stress, have been strongly linked to the accumulation of belly fat. This is because cortisol encourages fat storage around the abdominal area as a survival mechanism, preparing the body for perceived threats. Registered practitioner Eleanor Hoath refers to this as "the cortisol roll," highlighting how stress-induced hormonal imbalances can lead to stubborn fat deposits around the waist. Addressing stress through mindfulness, exercise, and proper sleep is essential for balancing cortisol levels and reducing abdominal fat.

Caffeine is amazing for focus and energy but it instantly elevates your cortisol levels particularly to those not used to it or prone to stress and anxiety. It might be a good idea to reduce your caffeine intake and switch to lower caffeine options like green tea or matcha where the caffeine stimulating effect is balanced by the calming effect of L-theanine.

Nutrition is key when addressing a cortisol level imbalance.

The main categories to focus on are:

• Whole foods: Fruits, vegetables, lean protein and healthy fats.
• Omega 3: Found in foods such as salmon, walnuts and flaxseeds are amongst the highest in Omega 3s and are key at regulating cortisol.
• Complex Carbohydrates: whole grains and legumes help stabilise blood sugar levels preventing cortisol spikes due to their fibre content.
• Avoid excessive caffeine, sugar and processed food that elevate blood sugar levels which in turn elevate cortisol in the body.

Sleep is king and one of the most important things for the body’s ability to regenerate and remain resilient. When we don’t get enough sleep, cortisol levels shoot up and create havoc throughout our body. Aim to get 7-9 hours of sleep per night.

A few things to consider if you are looking to enhance the quality of your sleep:

• Keep a consistent bedtime routine, try to go to sleep and wake up at the same time everyday.
• Keep your bedroom cool, dark and quiet.
• Avoid screens and blue light an hour before bed.
• There are also many good natural remedies to aid in sleep such as magnesium and chamomile tea that can help you relax and unwind before bed. 

Adaptogens are gaining more and more popularity due to their effectiveness at helping the body adapt to stress and regulate cortisol naturally.

Ashwagandha, Rhodiola, Holy Basil and Ginseng are all great adaptogens that help regulate cortisol and support adrenals when being affected by stress.

Please always consult your healthcare provider before taking any supplements as it might interact with medications or have underlying health conditions. 

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Meditation and Mindfulness are very powerful tools to lower cortisol dramatically. They instantly calm the mind and lower stress. Daily meditation even just for a few minutes can be extremely beneficial at lowering one's baseline. Techniques such as deep breathing, yoga, guided meditations are easily accessible through courses or apps and can be a great place to start.

"I find Transcendental Meditation (TM) extremely powerful at lowering cortisol levels. It involves silently repeating a specific mantra (a word) in a way that helps the mind settle into a deep state of relaxation". 

TM is practiced for 20 minutes twice a day while sitting comfortably with eyes closed.

Being Social

As evident in the Blue Zones, social connections are an extremely important part of one's life to reduce stress and cortisol. Join social groups and surround yourself with loved ones. Loneliness kills more than smoking nowadays so it is important to stay connected and feel part of a social group.

Gratitude and Positivity

One of the most important things is to focus as much as possible on the positive aspects in life. Activities such as journaling through gratitude and positive affirmations extremely powerful tools in helping shift one's mindset and reducing cortisol.

Aromatherapy

Aromatherapy can efficiently lower cortisol levels. Essential oils like chamomile, lavender, bergamot and frankincense are very effective in promoting relaxation and reducing stress. They can be used in diffusers, bath soaks or massage oils.

Address Chronic Stressors

Take a close look at your lifestyle and try to unpick those stressors that are raising your cortisol. Be it work pressure, relationship issues, overcommitment or financial strain and look at ways to alleviate them through counselling, better time management or delegation. 

Exercise is an interesting one where cortisol is concerned as it can be both beneficial and detrimental. Intense workouts can actually spike cortisol levels, whilst moderate consistent exercise helps reduce their levels in the long term.

When managing cortisol levels, the type of exercise you choose is essential. High-intensity workouts, such as long-distance running or excessive HIIT, can actually increase cortisol production, especially if performed without sufficient recovery. Instead, it's recommended to focus on low-impact exercises like yoga, pilates, walking, or light strength training. These activities help regulate stress hormones, reduce tension, and support overall hormonal balance without over-stressing the body. Finding the right balance in your exercise routine is crucial to preventing cortisol spikes and promoting wellbeing.

Lowering Cortisol is an essential part of maintaining a healthy body and mind. These strategies incorporated into your daily routine will help you increase energy, help you manage stress and greatly improve the quality of your life. It won’t be a quick fix or work overnight but with patience and small consistent changes you will pave the way to living a balanced stress free life.