The stress we are experiencing may be caused by high levels of the hormone Cortisol! Today we have 7 ways to reduce the hormone Cortisol naturally, without relying on drugs. To recommend to those who are facing stress and depression. Even though we have tried to reduce stress in various ways and it didn’t work…maybe we are forgetting to do these things?
How to reduce cortisol hormone
1. Get enough sleep.
In order for the body to recover, we should sleep at least 7-8 hours a day. Various sleep problems, such as insomnia, sleep apnea. Or those who work shifts, are often at risk of increasing cortisol levels. Our cortisol levels fluctuate throughout the day. สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน Cortisol is lowest around midnight and highest around 9 a.m. Therefore, getting enough sleep and sleeping at the same time as the human biological clock is important for general health and also helps to keep cortisol levels from being too high.
2. Avoid caffeine before bed.
Avoid drinking coffee, tea or other foods that contain caffeine in the afternoon or close to bedtime, within 6 hours before bedtime, because caffeine can interfere with our sleep, making us unable to sleep well. However, some foods that we have heard can help reduce stress, such as dark chocolate, tea and coffee, also contain caffeine. Why is that? People who are chronically stressed may have adrenal fatigue due to an imbalance of cortisol levels, which makes them feel tired and choose to stimulate their bodies with caffeine. But when the caffeine wears off, they feel tired again. This does not solve the problem of stress or reduce cortisol at the root cause!
3. Exercise, but not too much.
Regular, moderate exercise can help improve sleep quality, reduce stress, improve overall health, and lower cortisol levels. It’s recommended to do 150 to 200 minutes of low- to moderate-intensity exercise each week, and give yourself plenty of time to rest between workouts. While vigorous exercise can actually increase cortisol levels, it’s your body’s way of dealing with the added stress of exercise! Low- or moderate-impact exercise may be a good choice for those with high cortisol levels.
4. Control breathing
Deep breathing is a simple technique that can help reduce stress. Similar to mindfulness, controlled breathing stimulates the parasympathetic nervous system, or the system that allows the body to relax and digest, which can help lower cortisol levels. This breathing technique can be practiced through meditation, yoga, tai chi, and qigong, and focuses on breathing and the mind-body connection. This practice can help lower cortisol and manage stress.
5. Eat foods that help reduce cortisol.
Choose foods that help relieve stress and manage cortisol levels better. It is recommended to avoid foods that are high in sugar because it can increase cortisol levels. However, many people may have heard that when stressed, eat something sweet. Sugar can actually inhibit the secretion of cortisol during stressful events… but it may also make it harder for our bodies to handle stressful situations! In addition to sugar, foods such as refined grains and foods high in saturated fat can also increase cortisol levels. It is recommended to choose whole grains, vegetables, fruits, and polyunsaturated fats, which are considered good fats. In addition, foods that are good for the microbiome or bacteria in the intestines and digestive system also help improve our mental health. Therefore, if we eat foods that help strengthen the intestines, it may be possible to reduce stress, anxiety, and improve our overall health.
6. Stop smoking.
Smoking nicotine can affect our cortisol levels and disrupt our sleep quality. Studies have shown that smokers have higher cortisol levels than non-smokers, as well as having less restful sleep and waking up more frequently during sleep.
7. Avoid drinking alcoholic beverages.
Drinking alcohol when stressed is a habit that many people do. However, in reality, doing this can end up having the opposite effect. Moreover, alcohol can also interfere with our sleep, as we know how important sleep is for reducing cortisol and stress.