Lower Cortisol Naturally
Published: 11/06/2024
Understanding Cortisol: The Stress Hormone
Cortisol, often dubbed the "stress hormone," plays a crucial role in several bodily functions. Produced by the adrenal glands located on top of each kidney, cortisol is vital for maintaining health and well-being. It is synthesised from cholesterol and is regulated by the hypothalamic-pituitary-adrenal (HPA) axis in response to stress and low blood-glucose concentration.
Function in the Body
Cortisol serves multiple critical functions in the body. It helps regulate metabolism by aiding in the conversion of fats, proteins, and carbohydrates into usable energy. In stressful situations, cortisol provides the body with glucose by tapping into protein stores via gluconeogenesis in the liver. This energy boost is essential for the body to respond to stress effectively. Additionally, cortisol helps control blood sugar levels, regulate metabolism, and reduce inflammation. It also plays a role in the sleep-wake cycle, helping to regulate energy levels throughout the day.
Impact on the Body
While cortisol is essential for survival, chronic high levels can be detrimental to health. Elevated cortisol can lead to various issues, impacting digestion, the nervous system, and hormonal balance:
- Digestion: High cortisol slows down digestion as the body diverts energy to handle immediate threats or stress. This can lead to gastrointestinal issues like bloating, indigestion, and discomfort.
- Nervous System: Chronic stress and high cortisol can lead to anxiety, depression, and sleep disturbances. Prolonged exposure to elevated cortisol can alter brain function and even decrease the size of the hippocampus, which is crucial for memory.
- Hormones: High levels of cortisol can disrupt other hormones, including reproductive, thyroid, and growth hormones, leading to a range of systemic issues.
Signs of High Cortisol
Recognising the signs of high cortisol can help you take steps to manage stress and maintain hormonal balance:
- Increased anxiety or irritability
- Fatigue, yet unable to sleep
- Weight gain, especially around the abdomen and face
- Frequent headaches, brain fog
- Muscle weakness or aches
Natural Ways to Reduce Cortisol
If you find yourself experiencing high cortisol levels, consider these 10 natural remedies to help bring balance back to your body:
Morning Sun Exposure: Getting sunlight early in the day can help regulate your body's circadian rhythms, which improves sleep quality and mood, leading to reduced cortisol levels.
Slow & Low Impact Exercise: Activities like yoga or walking can reduce stress without overly taxing the body, unlike high-intensity workouts which can temporarily increase cortisol.
Laugh, Dance, Play, Smile: These activities boost endorphins, the body’s natural mood elevators, and reduce stress, which directly lowers cortisol levels.
No Coffee Before Breakfast: Drinking coffee on an empty stomach can increase cortisol levels. Eating first helps moderate the body's response to caffeine.
Up Your Mineral Game: Minerals like magnesium and zinc play a role in controlling stress and cortisol. Ensuring adequate intake can help in maintaining healthy cortisol levels.
Time in Nature/Grounding: Spending time in nature, also known as grounding or earthing, has been shown to reduce stress, enhance mood, and lower cortisol.
Breathwork & Affirmations: Controlled breathing exercises and positive affirmations can calm the mind and reduce physiological symptoms of stress, lowering cortisol.
Firm Boundaries: Establishing and maintaining personal boundaries reduces stress by decreasing overcommitments and increasing a sense of control, which in turn can lower cortisol.
Herbs & Supplements: Certain herbs and supplements like ashwagandha, rhodiola, and phosphatidylserine are known for their adaptogenic properties that help stabilize cortisol levels and adapt to stress better.
Massage: Massage therapy helps reduce muscle tension and induce relaxation, lowering the body's stress response and cortisol levels.
Each of these activities contributes to a holistic approach to managing stress and reducing cortisol, promoting overall well-being.
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