How to reduce cortisol levels?
How managing cortisol can help you slim down, think faster, and even prevent a cold.
Poor cortisol: This means, but just does not know when to stop. Produced by the adrenal glands, the “stress hormone (cortisol)” helps regulate blood pressure and the immune system during a sudden crisis, whether a physical attack or an emotional setback. This allows you to tap into your energy reserves and increases your ability to fight infection. So, you should reduce cortisol levels.
Problem is the relentless stress can keep this survival mechanism churning in high gear, subverting the good intentions of the hormone. Chronically elevated cortisol levels can cause a depressed immune response, sleep problems, abnormalities in blood sugar, and even abdominal weight gain. “When cortisol spikes, it tells the body to eat something with a lot of calories, excellent survival tactic if you need energy to escape a predator, but not if you are rubbing on how to pay the bills ”
10 Ways To Reduce Your Stress Hormone.
1. Exercise regularly: Regular exercise helps you to build muscle mass and increase the production of brain serotonin and dopamine, brain chemicals that reduce anxiety and depression. Doctor recommend taking DHEA supplements to shorten the period of adjustment when the extra-shaped muscles and cardiovascular system discourage people to continue to exercise before fit. DHEA also accelerates the construction of muscle mass and increases the feeling of being strong and energetic.
2.Get more fish oil into your diet: According to doctors, just 1800 mg of fish oil per day lowers your cortisol levels. If you do not want to chew down supplements, you can eat the following fish for healthy supplies of fish oil to reduce cortisol levels:
- Sea bass
3.Reduce the amount of processed foods in your diet: Processed foods, especially simple sugar and carbohydrates cause cortisol peak. Too many processed foods increase sugar levels in the blood, which in turn causes feeling anxious.
Following refined carbohydrates are certainly things that you should try to avoid:
- Regular pasta
- White rice
- White bread
- Cakes and chocolates etc.
4.Make sure you’re getting enough water: A study has found that only half a liter of dehydration cortisol levels can increase. Dehydration is nasty, because it is a vicious circle of stress can lead to dehydration and dehydration can lead to stress. Make sure you have plenty of water to sip throughout the day to cut down on your chances of unhealthy cut cortisol levels.
If your urine is darker when you pee, it’s probably a sign that you do not drink enough water. Adequately hydrated individuals have urine that is light, almost water-like in appearance.
5.Hit the sack early / take a nap daily : What is the difference between getting six hours of sleep instead of eight suggested? “Fifty percent more cortisol in the blood,” When a group of pilots slept six hours or less for seven nights on, their cortisol levels increased significantly and remained high for two days. The recommended 8 hours of nighttime sleep allows your body enough time to recover the stress of the day. When you fall short of the mark, take a nap the next Pennsylvania State University researchers found that daily midday nap cut cortisol levels in subjects who had lost sleep the night before.
6.Make a great iPod mix: Music can have a calming effect on the brain, especially when you’re down a major stress. When doctors tunes for a group of patients undergoing colonoscopy, patient cortisol levels rose less than those of others who have undergone the same procedure in a quiet room. Although an invasive gastrointestinal exam is not in your immediate future, you can prevent cortisol peaks in other stressful situations when hosting lunch for your in-laws, for example the background music queue. And to relax faster at bedtime, listen to something soothing instead of watching television.
7.Sip some black tea: The ‘cup that cheers’ has deep associations with comfort and calm -just think how the English revere their late afternoon tea time. As it turns out, science confirms the connection: When volunteers received a stressful task, the levels of those who were regular drinkers of black tea declined by 48% within an hour the execution of the tasks cortisol, while others who drank fake tea experienced a decline of 28%.
8.Schedule a massage: A little relaxation may be rubbing their stress levels the right way. After several weeks of massage therapy, subjects cortisol levels decreased by almost a third, on average, according to research from the University of Miami School of Medicine and elsewhere. In addition to keeping cortisol under control, massage sessions reduce stress by promoting the production of dopamine and serotonin, the same “feel good” hormones released when we socialize with friends or do something fun.
9. Eliminate caffeine: Eliminate caffeine from your diet. It is the fastest way to reduce cortisol production. 200 mg of caffeine increases the blood levels of cortisol by 32% in an hour! Cortisol can be increased to 17 hours in the blood. This is the easiest step to increase your metabolism.
10.Take anti-stress supplements: Anti-stress supplements such as vitamins B, minerals such as calcium, magnesium, chromium and zinc, and antioxidants such as vitamin C, alpha – lipoic acid, grape seed extract, and herbs co Q 10. adaptogen like ginseng, astragalus, Siberian ginseng, holy basil and rhodiola helps the body cope with the side effects of stress and re-balance metabolism. This supplement and herbs will not only reduce cortisol levels, but will also help reduce the effects of stress on the body by stimulating the immune system.