You all know what stress is, but do you know what cortisol is and how regulating cortisol levels can help decrease stress?
Cortisol is a hormone that is produced by our adrenal glands. It helps our body to:
- Regulate blood sugar levels
- Fight infections
- Respond to stress
When you are under stress, your cortisol level rises, and with it rises the blood sugar level while it slows down the nonessential functions. Too much or too little cortisol can disturb your health.
Low cortisol level can result in:
- Diarrhea
- Tiredness
- Loss of appetite
- Muscle weakness
- Low blood pressure
High cortisol levels can result in:
- Irritability
- Weight gain
- Intestinal problem
- Anxiety or depression
- Increased blood pressure
There are several ways to maintain your cortisol levels, even when you are under stress. Here’s how:
1 . Get enough sleep
Prioritizing sleep helps in maintaining cortisol levels as chronic sleep issues can increase your cortisol levels. Practice good sleep hygiene by keeping a consistent sleep schedule.
2 . Get regular exercise
Depending on the intensity of your workout, your cortisol levels can go up or down. Regular exercise not only helps you keep in shape but also reduces the health effects associated with stress.
3 . Learn to recognize stress
Train yourself to be aware of your thoughts, emotions, and any signs of tension to recognize the beginning of stress. Practice mindfulness, awareness, and being in the present state.
4 . Breathe in breathe out
Deep breathing is the most simple and quickest way to take control of your mind and body. It stimulates the parasympathetic nervous system which helps lower the cortisol levels.
5 . Eat healthy
Being mindful of what you eat can help you maintain healthy cortisol levels. Eat more fruits and vegetables, whole grains, legumes, lentils, healthy fats, probiotics, and drink enough water.
Besides leading a healthy lifestyle, enjoy healthy relationships, socializing, laughter, and basically have fun. It all releases endorphins or happy hormones and suppresses cortisol or stress hormones.
Disclaimer: The information provided in this blog or in any linked material is not intended and should not be considered a substitute for medical advice, diagnosis, or treatment. For holistic health advice and consultation, visit My Well Self
