7 Ways To Reduce The Cortisol In Your Body

Cortisol is a hormone produced by the human body, designed to help the body deal with mental and physical stress. Also known as the "stress hormone," cortisol increases in the blood rise as an individual feels either physical, emotional or mental stress. High levels of cortisol in the blood affect certain chemical balances in the body and may result in increased appetite, weight gain and for some, an increased risk of stroke or cardiovascular conditions caused by increase of fat deposits in the blood vessels.

Hera are 7 Ways To Reduce The Cortisol In Your Body

1. Learn to Relax

Various relaxation exercises have been proven to reduce cortisol levels.

Deep breathing is a simple technique for stress reduction that can be used anywhere. A study of 28 middle-aged women found a nearly 50% reduction in cortisol with habitual deep breathing training.

A review of several studies also showed massage therapy can reduce cortisol levels by 30% 

2. Take Care of a Pet

Relationships with animal companions can also reduce cortisol.

In one study, interaction with a therapy dog reduced distress and resulting cortisol changes during a minor medical procedure in children.

Another study of 48 adults showed that contact with a dog was better than support from a friend during a socially stressful situation.

3. Don’t Overdose on Caffeine

Everyone (including me) loves that morning coffee.

Some people, hoLower cortisol by decreasing caffeinewever, love it TOO MUCH and may be prone to overdosing on caffeine.

While the positive effects of coffee pre-workout should be noted (a testosterone increase of 12-19%), according to one study for example, ingesting 800mg of caffeine pre-workout can cause a cortisol spike of 44%.

4. Supplement Vitamin C

Vitamin C is well known in the supplement world for its ability to lower cortisol levels.

It has been found to significantly reduce cortisol levels in both humans and rodents in many different studies.

One with real-world application is this study, where groups were given a supplement of Vitamin C before a public speaking presentation.

When tested against a control, results showed that Vitamin C blunts the stress-induced cortisol spike of public speaking.

5. Integrate More Exercise Into Your Daily Life

How this reduces cortisol: Regular exercise is an excellent means of releasing tension and stress that has built up in your system. Physical activity can also increase confidence and resilience and decrease feelings of fear, thereby lowering cortisol production.

What studies say: A Harvard Medical School publication from 2011 outlines the ways in which physical exercise not only lowers cortisol levels, but also reduces mental stress overall.

6. Add Healthier Foods To Your Diet

How this reduces cortisol: The chemical composition of various foods has a natural effect on the amount of cortisol that your body produces. Complex carbohydrates are particularly associated with increased cortisol production when eaten in excess.

What studies say: Research on rats showed that opting for unhealthy foods as a result of a high stress level may serve to keep cortisol levels elevated over time.

Try to monitor your intake of high-sugar and high-starch foods while eating generous amounts of foods that are rich in protein and fiber. Opt for berries, seeds, nuts, fish, eggs and leafy greens to reduce cortisol. Eat five or six small meals each day.

7. Laugh As Often As You Can

How this reduces cortisol: The act of laughter has an organically positive effect on the stress hormones produced by your body, and cortisol is no exception. Humor has been studied for decades regarding its emotional and physical benefits for stress.

What studies say: In a Loma Linda University study, elderly people who watched comedy videos experienced lowered cortisol levels and decreased stress. So avoid somber or disturbing forms of media when you are stressed out and overly anxious. Put on a television show, movie or comedy special that you know will maPin Itke you laugh and lift your spirits when you need it most.

Sources: 

https://www.health.harvard.edu/staying-healthy/exercising-to-relax

https://www.healthline.com/nutrition/ways-to-lower-cortisol#section8

https://www.anabolicmen.com/naturally-lower-cortisol-levels/