7 Ways To Stabilize Cortisol & Reduce Chronic Stress
Cortisol is a number one stress hormone which helps our body to
react to any stressful situation.
Our body is designed to respond to any outside stress and threat
by triggering a flight or fight response which stimulates adrenal glands to
release stress hormone cortisol and adrenaline. Cortisol responds by producing
glucose, increasing heart rate and supply energy to muscles. Once the stressful
situation or threat is gone, it resumes to normal level.
In today’s modern world even though there is no immediate
threat or danger but we are constantly bombarded with tremendous stress, as a
result there is a constant flow of cortisol and it never resumes to normal
level, leading to a situation of chronic stress and high cortisol level in the
body. This creates havoc to our health leading to anxiety, depression, weight
gain, diabetes, high blood pressure, weaken immune system, chronic tiredness,
fatigue, impaired gut health, suppressed thyroid function, chronic
inflammation.
Ways To Stabilize Your Cortisol Level:
- Breathing exercise, pranayama has shown to help
lower your cortisol. Alternate nostril breathing is a best way to reduce stress.
- Some foods can help to tackle stress are Green
tea which is high in two relaxing compounds L Theanine and EGCG Epigallocatechin gallate can help lower cortisol. Dark
chocolate is a perfect snack if you are feeling low, they are high in flavonoids and can lower cortisol. Fish
oil especially DHA and EPA are very helpful to reduce inflammation generated
by high cortisol. Turmeric,
berries, olive oil, salmon, green leafy vegetables are rich in magnesium
and potassium has been shown to reduce high cortisol level Probiotic
and prebiotic food, fermented food like kombucha, kefir, kimchi, sauerkraut
can be very beneficial for gut heath and in turn reduce cortisol. Prebiotic
food like onions, garlic, asparagus, bananas, apple, lentils, legumes are also
beneficial.
- Sunlight, getting outside and embracing sun will
uplift your mood and can lower your cortisol.
- Some herbs like Tulsi and Ashvagandha are
also helpful in regulating your stress hormone.
- Meditation, mindful meditation practice even for
fifteen minutes every day is the key to keep check on cortisol level.
- Laughter, socializing, going out and having good
time with friends ensures to lower cortisol.
- Getting a good night deep and quality sleep
brings down the cortisol level.
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