Our natural “fight or flight” stress response can sometimes go somewhat overboard. It is designed to help us escape injury or death in an emergency and then return to normal after the threat has been avoided. Although that doesn’t happen too much in our society when we face stressful situations constantly, and it becomes a long-term reaction, it can become chronic.
You’ve probably heard of the main stress hormone, called “cortisol.” It is released from your adrenal glands in response to stress. It is also naturally high in the morning to get you going and slowly fades during the day, so you can fall asleep.
Did you know that cortisol levels that are too high are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lower immunity?
Foods and nutrients to lower cortisol
Let’s start with one of the main things that increases your cortisol, sugar.
Reducing the sugar, we consume in our diet can be a great step toward better health for our minds and bodies.
High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then look to cut back the amount of caffeine you are having and increase your water intake.
Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty.
Eat a variety of nutrient-dense whole foods; this doesn’t just help reduce stress hormones, it helps all aspects of your health.
Don’t forget your probiotics and prebiotics. There is so much research about the gut-mind connection, and how taking care of your gut microbiome is key to optimal health! Make sure you’re eating probiotic-rich fermented foods and getting a healthy dose of prebiotic fibre.
Lifestyle techniques to lower cortisol
It’s not just food that can lower cortisol levels, there are other practical techniques you can use to lower cortisol.
Reduce your stress with mindfulness and meditation. Many studies show that reducing stressful thoughts and worry reduces cortisol.
Get enough exercise, fresh air and sunlight. While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels.
Get enough sleep!
Getting adequate sleep is underrated. Sleep reduces cortisol levels and helps improve your overall health in so many ways.
Things like deep breathing, massage and listening to relaxing music all reduce cortisol.
Be social and avoid loneliness. Scientific studies have shown health risks from social isolation and loneliness. Maintaining good relationships and spending time with people you like and who support you is important for stress management.
Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally.
In terms of foods and nutrients, consume less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics.
Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun.
Try our CALM COMPLEX, which is herbal support for supporting a healthy stress response.
