How To Lower Cortisol Lower Your Stress!

#LifeEnthusiast #health #wellness

Stress has become an unavoidable part of modern living. Whether it’s due to demanding jobs, personal commitments, or the ceaseless flow of information from all corners of our hyperconnected world, managing stress has never been more crucial. High levels of stress can lead to elevated cortisol, a hormone that, while useful in small doses, can wreak havoc on our bodies when chronically high.

Understanding Cortisol and Its Effects

Cortisol is often termed the "stress hormone." It's vital for various body functions, including regulating metabolism, reducing inflammation, and controlling the sleep-wake cycle. Martin Pytela and Scott Paton of Life Enthusiast explain how cortisol operates in stressful situations. It’s released by the adrenal glands in response to stress and helps prepare the body for a "fight or flight" response.

However, when cortisol levels remain elevated due to chronic stress, it can lead to several health issues, including:

Weight Gain:
High cortisol levels are linked to increased belly fat.

Poor Sleep:
Abnormal cortisol rhythms can cause sleep disturbances.

Impaired Cognition:
Elevated cortisol over time can dampen cognitive functions, such as memory and concentration.

Weakened Immune System:
Chronic high cortisol can suppress immune responses, making you more susceptible to illnesses.

Recognizing High Cortisol Levels
Identifying high cortisol levels can be pivotal in managing stress effectively.

Natural Ways to Lower Cortisol
The good news is that there are numerous natural ways to bring your cortisol levels back to balance. Here’s a holistic approach discussed in the
Life Enthusiast podcast:

1. Diet Adjustments
A diet low in refined sugars and starches can help regulate your cortisol levels. Focus on whole, unprocessed foods like vegetables, lean proteins, and healthy fats. Some specific foods and drinks that can help include:

Dark Chocolate:
Eating dark chocolate can help reduce cortisol, thanks to its high levels of antioxidants.

Berries:
Rich in antioxidants, berries can help to manage cortisol.

Herbal Teas:
Teas like chamomile can have calming effects that help reduce stress.
On the other hand, it's advisable to limit the intake of stimulants, such as caffeine, and high-glycemic-index foods, like white bread and sugary snacks, which can lead to cortisol spikes.

2. Exercise
Regular physical activity does wonders for reducing stress and by extension, cortisol. Scott shared that even a 20-minute walk in a green space can reduce cortisol. Exercise helps metabolize excessive cortisol and mitigates its impact on the body. However, balance is key - strenuous exercise can sometimes increase cortisol levels temporarily, so opt for moderate activities that you enjoy.

3. Mindfulness and Relaxation
Engaging in mindfulness practices, such as meditation or yoga, can significantly lower cortisol levels. Studies have shown that these activities not only reduce stress but also improve cognitive functions and overall mood. Implementing a daily relaxation routine—whether it’s deep breathing exercises, a soothing bath, or a good book—can help keep your stress levels in check.

Timestamps:
00:01 Cortisol triggers fight, flight, fawn, freeze responses.
04:42 Saliva test monitors cortisol levels and timing.
09:45 Cortisol causes belly fat, monitor glucose levels.
10:54 Cortisol Ease lowers glucose, HBA1C, and belly fat.
15:13 Uses supplements casually, no specific schedule followed.
20:05 Monitor diet effects and journal food experiences.
20:52 Record diet, reflect on impact, and avoid overeating.
26:10 Gym exercise reduces stress after work.

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