Cortisol is often called the primary “stress hormone” because it’s one of the main hormones we release when we’re under any sort of pressure and our evolutionary -based “fight or flight response” kicks into gear.
High cortisol production is tied to symptoms and ailments including weight gain, anxiety, sleep disorders, hormonal imbalances and fertility problems, in addition to many other problems.
The following ten tips may help to lower your cortisol levels naturally.
1. Lower stress.
People trying to lower their cortisol levels should aim to reduce stress. People can learn to recognize the triggers for their stress and try to manage these proactively to reduce instances of worry or anxiety and decrease feelings of tension. People who learn how to cope when stressful thoughts arise will manage their cortisol levels better.
2. Use a weighted blanket to get enough sleep.
The amount of sleep that a person has can affect their cortisol levels. A bad night's sleep or more prolonged sleep deprivation can lead to increased levels of cortisol in the bloodstream. Therefore, it is essential for people to pay attention to the amount and quality of sleep they have and try to limit the chance of disruptions. Fortunately, sleeping with a weighted blanket can improve your sleep quality and lower your cortisol levels.
The weighted blanket is a sleep product came from the DTP therapy(Deep Pressure Touch Therapy) which works through the application of firm but gentle pressure on various parts of the body. The experience of using a weighted blanket is similar to getting a ‘tight’ hug from a loved one. Studies have shown that DPTS has a therapeutic effect on the brain that helps a person to fall asleep faster and sleep for longer.
If you are thinking of ordering a weighted blanket, please remember that they should be no more than 10% of your body weight plus 1 or 2 pounds. Personally, I recommend YnM Weighted Blanket 2.0, made from super-soft 100% cotton-fabric and premium glass beads, combined with a incredible 3-year-long customer service, this 15 pounds blanket costs you only US$70, the best budget-friendly deal you can find on Amazon. In addition, YnM is one of the best sellers on Amazon, got 4.5 out of 5 stars with over 3000 reviews.
3. Avoiding caffeine at night.
People trying to lower their cortisol levels should avoid consuming food and beverages containing caffeine in the evening. Caffeine can interfere with a good night's sleep, and sleeping well can keep cortisol levels low.
4. Exercise Regularly.
According to research published by Harvard Medical School, regular exercise (about 30 to 60 minutes most days of the week, depending on the intensity) is one of the best ways to manage stress, balance hormones, sleep better and aid normal metabolic functions.
5. Keep your blood sugar stable.
Avoid sugar in the diet and refined carbohydrates to keep from spiking your insulin production. Eat frequent small meals balanced in protein, complex carbohydrates and good fats like olive oil. Diets rich in complex carbohydrates keep cortisol levels lower than low carbohydrate diets.
6. Keep well hydrated.
Dehydration puts the body in stress and raises cortisol levels. Keep pure water by your bed and drink it when you first wake up and before you go to sleep.
7. Meditation.
This practice has been shown to help train the brain and body to turn off the stress response and promote more relaxation. And these benefits are possible without impairing alertness, concentration or memory. Many studies show that daily mediation or even healing prayer for just 15 to 30 minutes can offer significant reductions in cortisol.
8. Take up a hobby.
Hobbies can be a rewarding and satisfying way to lead a fuller and healthier life, and they can lead to an increased sense of well-being. A study on substance abuse treatments found that gardening led to decreased levels of cortisol. It also seemed to improve quality of life more than the conventional occupational therapy.
9. Laughing and having fun.
It is hard to feel stressed when having a good time, so finding time to have fun can also lower a person's cortisol levels. One study showed cortisol levels decreasing in response to laughter. Being happy and having a positive outlook appear to be related to lower cortisol levels, and happiness has other benefits too, such as lower blood pressure and a stronger immune system.
10. Try Essential Oils to Promote Relaxation.
Essential oils, including lavender, myrrh, frankincense and bergamot, contain potent, active ingredients that have been shown to naturally lower cortisol, reduce inflammation, improve immunity, and help with sleep and digestive functions.
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