How to lower cortisol: 15 practical tips

The cortisol hormone is considered the stress hormone par excellence. This substance, produced in the adrenal glands, can be triggered in multiple ways and it is also possible to reduce it through more or less effective strategies.

Since stress and anxiety are very common problems in developed societies, many people wonder how to lower cortisol. Next we will see about 15 ways to keep this hormone at bay.

• Related article: "Cortisol: the hormone that causes us stress"

How to lower cortisol?

Next we will see several strategies, of all kinds, that have been shown to be effective, to a greater or lesser extent, to control cortisol levels.

1. give up caffeine

It is not a surprise to say that caffeine makes you nervous, but what may be a bit more interesting is how it influences cortisol levels.

This substance, present in coffee, tea, or even dark chocolate, causes cortisol levels to rise abruptly and maintains them for hours. This translates into being nervous for a longer time and suddenly.

The most effective way to avoid this effect is simply to reduce the consumption of drinks with this substance or to stop caffeine completely. In case you believe that you are suffering from caffeine addiction, it is best to go to a professional.

2. good sleep hygiene

Going to sleep irregularly, without established schedules, is something terribly detrimental to our physical and mental health, in addition to being a factor that increases cortisol levels.

Have good sleep hygiene consists, among other things, of sleeping about eight hours each day (less in the elderly, who sleep less) and, preferably, going to bed between ten and twelve at night helps stabilize cortisol levels.

3. Relaxation

If we talk about how to reduce a hormone related to anxiety, it becomes clear that relaxation techniques cannot be ignored. Relaxation can be carried out in multiple ways, be it with yoga or simply meditating.

No matter the specific way in which you try to induce this relaxation, the important thing is that it serves to calm mind and body and, consequently, acquire greater well-being.

For those who find it difficult to relax with this type of technique, they always have the option of listening to music, although be careful! not every genre is valid. It is advisable to listen to relaxing environmental sounds or classical music.

• You may be interested in: ""6 easy relaxation techniques to combat stress"

4. Do exercise

Exercise is always a very good option to enjoy great well-being. It is not surprising that in popular language there have been sayings that insinuate a solid relationship between mental and physical health, the best known being 'a healthy mind in a healthy body'.

Playing sports helps regulate cortisol levels, which translates into reduced anxiety. Besides, physical exercise causes serotonin and dopamine to be released in the brain, substances also related to emotional well-being.

The exercise does not have to be very intense. It is enough to take a walk for half an hour a day, although going to a gym or signing up for directed activities such as boxing, body pump or spinning are very good ways to reduce the cortisol hormone.

5. organize time

A disorganized lifestyle is the main cause of living constantly stressed. That is why it is something truly necessary to try to bring order to our lives.

Organize time, meet deadlines and try to have more or less good schedules Established structures give our lives structure and therefore make uncertainty less frequent.

Cortisol, as the stress hormone that it is, appears in situations that we don't know how they will evolve. It is an evolutionary mechanism that serves to try to activate ourselves against a threat and find a short-term solution.

However, this mechanism is totally harmful if it makes us live stressed all the time. That is why, to the extent possible, If we can put an end to this hourly anarchy, we will prevent this mechanism from activating and we will not suffer so much stress.

6. Find out what worries us

Everyone has their worries, with which they live and, to the extent that they can, try to deal with them. However, sometimes it is more comfortable for us not to do anything against it, even though it wears us out emotionally.

To improve our health, we can take two strategies. The first would be to try not to worry, especially if it is something that we cannot change. However, if it is possible to combat it, let's find out what exactly it is and deal with it.

In this type of situation, it is always recommended to go to a psychologist, who will help us obtain effective strategies to deal with the situation in a healthy way.

7. Eating foods rich in phenylalanine

Phenylalanine is a substance found in many foods, despite the fact that its name is not so familiar to most people.

Unless you have the very harmful condition of phenylketonuria, in which people who suffer from it cannot consuming phenylalanine without affecting the neurological level, the consumption of foods with this substance is very recommended.

Phenylalanine is an amino acid that helps secrete dopamine., in addition to contributing to the reduction of the desire to eat carbohydrates and sugars, substances that affect stress levels.

Among the foods with phenylalanine we can find sources rich in protein such as dairy, eggs, red meat and fish, as well as some whole grains.

8. Keep blood sugar levels stable

Sugar and refined carbohydrates act in the blood by triggering insulin levels, something that can lead to medical problems such as diabetes and obesity.

The ideal is to reduce the consumption of these substances, incorporating proteins, complex carbohydrates and good fats such as olive oil, although without abusing it.

Diets rich in complex carbohydrates, that is, the "good guys", help keep cortisol levels low.

9. stay hydrated

Staying well hydrated is guaranteed to keep cortisol levels at bay. Dehydration causes the body to tense up, leading to stress., psychological and, above all, physiological, which causes cortisol levels to increase.

It never hurts to carry a bottle of water with you. Drinking the right amount of water will prevent you from being tired and cranky, which will help you be more productive.

10. Eat foods rich in omega 3

Omega 3 is a substance that activates the adrenal glands, which regulate, in a completely natural way, cortisol levels.

Omega 3 acids are abundant in certain foods such as vegetable oils such as olive oil, soybean, linseed or canola, as well as being found in all kinds of fish, such as tuna, and in seafood.

• You may be interested in: "Adrenal glands: functions, characteristics and diseases"

11. Eating foods rich in vitamin C

Vitamin C is a substance that helps secrete dopamine, which, as we have seen before, helps reduce stress.

Some foods rich in vitamin C are cherries, strawberries, asparagus, tomatoes, blueberries, tangerines, potatoes, raspberries, cauliflower, melon, mango, kiwi, peas, pineapple.

12. Relate with others

Relating to others is a protective factor for our mental health and, although it may surprise us, physical.

Social relations, as long as they are based on kindness and understanding, are a source of support and also involve changes at the hormonal level.

Affection, especially shown in the form of a hug, helps the release of oxytocin and, in turn, lowers the cortisol level.

13. Get rid of toxic relationships

Whether with a partner, friends or even with family, sometimes we have the bad luck of establishing a toxic relationship, which is clearly a source of stress and a rise in cortisol.

Although it is clear that in every relationship there may be some misunderstanding, Ideally, in these relationships we can show ourselves as we are., without being hidden behind masks or living in constant tension.

If you have a relationship in which conflicts, bad words and abuse of any kind abound, you are in a toxic relationship. It is very evident that if you suffer physical and verbal abuse, you should seek the help of loved ones who are genuine support, in addition to proceeding to report the abuser.

However, if the toxic relationship in question is not a crime, what you should try to do, in the first instance, is to see if it is possible to change the relationship, trying to see what the problem is. If you see that there is no way to change what this relationship is like, yours is simply to get rid of it.

14. Ashwagandha

Ashwagandha, whose scientific name is Withania somnifera, It is a plant from traditional Hindu medicine.

In recent years, the effectiveness of this plant on the control of cortisol levels has been studied, reaching the conclusion that, possibly, it is effective to reduce these levels and, consequently, reduce the stress.

Regardless of its real efficacy, up to now it has been recommended not only to reduce the stress and anxiety as a natural remedy, but also to lower blood pressure associated with eating disorders anxiety.

15. mindfulness

Meditation, as we said before, is a very useful strategy to reduce anxiety and, at a hormonal level, cortisol.

However, among all the meditation practices that exist, Mindfulness has been shown to be one of the most effective. From this it can be deduced that, as a tool, It is useful to induce changes at the hormonal level in the brain.

Although Mindfulness, by itself, is not a practice that can replace the professional intervention of a psychologist, it does can be somewhat useful in people who have excessive stress but that does not reach pathological levels.

Bibliographic references:

• Cebrián, J., & Guarga, J. (2012). Dictionary of medicinal plants. RBA Books.
• Martino, P. (2014). An analysis of the close relationships between stress and depression from a psychoneuroendocrinological perspective: the central role of cortisol. Neuropsychology Notebooks, 8(1), 60-75.
• Talbott, S. m. (2007). The cortisol connection: why stress makes you fat and ruins your health-and what you can do about it. Hunter House