A stressful situation in which the body activates its release through the sympathetic nervous system. Cortisol is a stress hormone discharged by the adrenal glands. The “fight and flight” system, in response to different types of stress.A short-term release of cortisol can help you escape danger quickly. But this hormone can be more harmful if the levels are incredibly high for a more extended period.
Over time, it can cause various health problems such as:
- Weight Gain
- High Blood Pressure
- Heart disease
- Sleep disorders
- Mood irregularities
- Low energy levels
In this post, I have discussed the different ways that will help you to lower stress hormones naturally.
Get Enough Sleep
Getting enough sleep is an effective way to lower cortisol levels. Chronic sleep problems such as:
- Obstructive sleep apnea
- Shift work, etc. are associated with high levels of cortisol
A review of shift workers found that cortisol levels were higher in night shift workers than in day shift workers.
Insomnia is a sleep condition in which there is difficulty in sleeping. There are many possible causes, including stress and obstructive sleep apnea. This can lead to an increase in circulating cortisol.
Do Exercise moderately
Cortisol can be increased or decreased depending on the intensity of Exercise. Vigorous Exercise increases cortisol shortly after that but subsides after a few hours.
This short-term increase helps regulate body growth to meet challenges. In addition, the extent of the cortisol reaction decreases with regular exercise. Many studies have shown that regular exercise helps improve sleep quality, reduce stress, and improve overall health.
Regular exercise is also associated with increased resistance to acute stress and may reduce stress-related adverse health effects such as high cortisol.
However, doing it excessively can have the opposite effect. Therefore, aim for low to intensity exercise for 150-200 minutes each week. Also, take time for breaks between workouts.
- Learn to identify stressful thoughts
- Paying attention to stressful thoughts can help you reduce them.
- Consciousness-based stress relief is a strategy that involves:
- Becoming more aware of stress-inducing thoughts
- Accepting them without judgment or resistance
- Allowing yourself to handle them
- Practicing to be aware of your thoughts, breathing, heart rate, and other signs of stress can help you recognize when pressure begins.
Being aware of your physical and mental condition allows you to be an objective observer rather than a victim. By identifying stressful thoughts, you can develop conscious and intentional reactions to them. A study showed that the ability to explain and articulate stress was associated with a reduced cortisol response.
A study has also shown a reduction in cortisol levels after regular training. So add conscious training to your daily routine to better manage stress and lower cortisol levels.
You can also consult an Endocrinologist in Karachi if you want to get more knowledge on this.
It is a simple technique to lower stress hormones. It can be used anywhere. Similar to conscious practice, controlled breathing helps stimulate the parasympathetic nervous system.
Studies have shown a reduction in cortisol after participants routinely include deep breathing.
This type of Exercise is popular in mindfulness-based practices such as:
- Tai chi
with an emphasis on breathing and the connection between mind and body. Studies have confirmed that these practices help reduce cortisol and manage stress.
Laugh and Have Fun
Another way to lower cortisol is to laugh and have fun. Laughter stimulates the release of endorphins and suppresses stress hormones. It is also associated with:
- Better mood
- Reduced perception of stress and pain
- Decreased blood pressure
- Strengthened immune system
A study has shown that both sincere laughter and forced laughter can reduce the level of stress.
Such as, Laughter Yoga is a type of yoga that promotes intentional laughter and lowers stress hormones. Developing different hobbies can also promote well-being, which can lead to lower cortisol levels.
Maintain a Healthy Diet
Diet can affect cortisol, for better or for worse. You can enjoy all food reasonably well. But a proper diet chart can also control your cortisol levels.
Interestingly, a high-sugar diet can suppress cortisol released during stressful events. Regular high intakes of sugar can increase cortisol levels. As a result, it is difficult for the body to cope with stressful situations.
In addition, one study found that diets high in sugar, refined grains, and saturated fat had significantly higher cortisol levels.
Studies show a strong association between healthy gut microbiomes-all the microbes that live in your gut-better mental health. Therefore, to maintain a healthy gut, foods can reduce stress and improve anxiety and your overall health.
The ways mentioned above are the most straightforward way that you can try on your own. You can also consult an Endocrinologist to know more about your body’s health. If you have no idea where to find the best Endocrinologist, you can visit Marham.
Marham gives you access to several best doctors. You can book your appointment with one of the best Endocrinologists through Marham.
Frequently Asked Questions (FAQs)
1- Which hormones help reduce stress?
Cortisol is a stress hormone discharged by the adrenal glands. It helps your body cope with stressful situations as your brain activates its release through the sympathetic nervous system.
2- Can your body suffer from stress?
Our bodies suffer a lot due to the effects of stress on the body. You may get sick, tired, or have mental health problems.
3- How much time does it take to recover from stress?
It takes about 6-8 weeks for a stress fracture to heal, so it is essential to stop the activity that caused the stress fracture.
4- How are stress hormones released?
As the brain continues to recognize something dangerous, the hypothalamus releases corticotropin-releasing hormone (CRH). It moves to the pituitary gland and releases adrenocorticotropic hormone (ACTH). This hormone travels to the adrenal glands and stimulates the release of cortisol.