How to lower cortisol: 15 practical tips

Some easy tips and tricks to lower cortisol levels, the stress hormone.

The cortisol hormone is considered the stress hormone par excellence. This substance, produced in the adrenal glands, can be triggered in many ways, and it is also possible to reduce it through more or less effective strategies.

Since stress and anxiety are very common problems in developed societies, many people ask themselves how to lower cortisol. Here are 15 ways to keep this hormone at bay.

How to lower cortisol?

Below we will see several strategies, of all kinds, which have been shown to be effective, to a greater or lesser extent, to control cortisol levels.

1. Quitting caffeine

It is no surprise to say that caffeine makes you nervous, but what may be a bit more interesting is how it influences cortisol levels.

This substance, present in coffee, tea or even dark chocolate, causes cortisol levels to rise sharply, causes cortisol levels to rise abruptly and maintain them for hours at a time.. This results in being nervous for a longer period of time and all at once.

The most effective way to avoid this effect is simply to reduce the consumption of beverages with this substance or to give up caffeine completely. In case you think you are suffering from a caffeine addiction, the most advisable thing to do is to consult a professional.

2. Good sleep hygiene

Going to sleep irregularly, without established schedules, is something terribly detrimental to our physical and mental health, besides being a factor that increases cortisol levels.

Having a good sleep hygiene consists, among other things, of sleeping about eight hours a day (less in the elderly, who sleep less) and preferably going to bed between ten and twelve o'clock at night (less in the elderly, who sleep less) and, preferably, going to bed between ten and twelve o'clock at night, helps to stabilize cortisol levels.

3. Relaxation

If we are talking about how to reduce a hormone related to anxiety, it is clear that relaxation techniques cannot be ignored. Relaxation can be carried out in multiple ways, either with yoga or simply meditating.

It doesn't matter how you try to induce relaxation, the important thing is that it serves to calm the mind and body and, consequently, to acquire a greater well-being.

For those who find it difficult to relax with this type of techniques, there is always the option of listening to music, although not all genres are valid. It is advisable to listen to relaxing ambient sounds or classical music.

4. Exercise

Exercise is always a very good option to enjoy a great well-being. It is not surprising that in popular language there are sayings that insinuate a solid relationship between mental and physical health, the best known being 'healthy mind in a healthy body'.

Doing sport helps regulate cortisol levels, which translates into reduced anxiety. In addition, physical exercise causes the release of serotonin and dopamine in the brain, substances also related to emotional well-being.substances also related to emotional well-being.

Exercise does not need to be very intense. It is enough to take a walk of half an hour a day, although going to a gym or signing up for directed activities such as boxing, body pump or spinning are very ways to reduce the cortisol hormone.

5. Organize your time

A disorganized lifestyle is the main cause of constant stressful living.. That is why it is really necessary to try to put order in our lives.

Organizing time, meeting deadlines and trying to have more or less well-established schedules give our lives structure and, therefore, make uncertainty less frequent.

Cortisol, as the stress hormone that it is, appears when faced with situations that we do not know how they will evolve. It is an evolutionary mechanism that serves to try to activate us in the face of a threat and find a short-term solution.

However, this mechanism is totally detrimental if it makes us live under stress all the time. That is why, as far as we can, if we can put an end to this time anarchy, we will not activate this mechanism and we will not suffer so much stress..

6. To find out what it is that worries us

Everyone has their worries, with which they live and, as far as they can, try to cope with them. However, sometimes it is more comfortable for us not to do anything about it, even though it wears us down emotionally. it wears us down emotionally.

To improve our health, we can take two strategies. The first would be to try not to worry about it, especially if it is something we cannot change. However, if it is possible to fight it, let's look for what exactly it is and face it.

Faced with this type of situation, it is always recommended to see a psychologist, who will help us to obtain effective strategies to cope with the situation in a healthy way.

7. Eating foods rich in phenylalanine

Phenylalanine is a substance found in many foods, although its name is not so well known to most people.

Unless you have the very harmful condition of phenylketonuria, in which people who suffer from it cannot consume phenylalanine without having neurological affectation, the consumption of foods with this substance is highly recommended.

Phenylalanine is an amino acid that helps to secrete dopamine.It also contributes to the reduction of the desire to eat carbohydrates and sugars, substances that affect stress levels.

Among the foods with phenylalanine we can find protein-rich sources such as dairy products, eggs, red meat and fish, as well as some whole grains.

8. Maintain stable blood sugar levels.

Sugar and refined carbohydrates act in the blood by triggering insulin levels, which can lead to medical problems such as diabetes and obesity.

The ideal is to reduce the consumption of these substances, incorporating proteins, complex carbohydrates and good fats such as olive oil, but without overdoing it.

Diets rich in complex carbohydrates, i.e., the "good" onesthat is, the "good" ones, help to keep cortisol levels low.

9. Staying hydrated

Staying well hydrated ensures that cortisol levels are kept in check. Dehydration puts the body under stress, causing stress, psychological and, above all, psychological stress.Dehydration, psychological and, above all, physiological, causes cortisol levels to rise.

It never hurts to carry a bottle of water with you. Drinking the right amount of water will help you avoid being tired and grumpy, which will help you be more productive.

10. Eat foods rich in omega 3

Omega 3 is a substance that activates the adrenal glands, which regulatewhich regulate, in a completely natural way, cortisol levels.

Omega 3 acids are abundant in certain foods such as vegetable oils such as olive oil, soybean oil, flaxseed oil or canola oil, in addition to being found in all types of fish, such as tuna, and seafood.

11. Eat foods rich in vitamin C

Vitamin C is a substance that helps to segregate dopamine, which, as we have already seen, helps to reduce the levels of dopamine.which, as we have seen above, helps to reduce stress.

Some foods rich in vitamin C are cherries, strawberries, asparagus, tomatoes, blueberries, tangerines, potatoes, raspberries, cauliflower, melon, mango, kiwi, peas, pineapple.

12. Relating to others

Relating with others is a protective factor for our mental and, surprisingly, physical health.

Social relationships, as long as they are based on kindness and understandingThe affection, especially in the form of a hug, helps to release oxytocin and, in turn, reduces the level of cortisol.

Affection, especially shown in the form of a hug, helps to release oxytocin and, in turn, reduces the level of cortisol.

13. Detach from toxic relationships.

Whether with a partner, friends or even family, sometimes we have the misfortune to establish a toxic relationship, which is clearly a focus of stress and cortisol rise.

Although it is clear that in every relationship there may be some misunderstanding or another, the ideal is that in these relationships we can show ourselves as we are ourselveswithout hiding behind masks or living in constant tension.

If you have a relationship in which conflicts, bad words and mistreatment of any kind abound, you are in a toxic relationship. It is very clear that if you suffer physical and verbal abuse you should seek the help of loved ones who are a real support, in addition to proceeding to report the abuser.

However, if the toxic relationship in question does not involve a crime, what you should try to do, in the first instance, is to see if it is possible to change the relationship, trying to see what the problem is. If you see that there is no way to change what the relationship is like, the best thing to do is simply to get out of it.

14. Ashwagandha

Ashwagandha, the scientific name of which is Withania somnifera, is a plant from traditional Indian medicine..

In recent years, the effectiveness of this plant on the control of cortisol levels has been studied, reaching the conclusion that it is possibly effective in reducing these levels and, consequently, reducing stress.

Regardless of its actual effectiveness, so far it has been recommended not only to reduce stress and anxiety as a natural remedy, but also to lower Blood Pressure associated with anxiety disorders.

15. Mindfulness

Meditation, as we said before, is a very useful strategy to reduce anxiety and, at a hormonal level, cortisol.

However, among all the meditation practices that exist, Mindfulness has been shown to be one of the most effective. From this it can be deduced that, as a tool, Mindfulness is useful to induce changes at a psychological level, is useful for inducing hormonal changes in the brain..

Although Mindfulness, by itself, is not a practice that can replace the professional intervention of a psychologist, it can be useful for people who have can be useful for people who have excessive stress, but not to pathological levels. but does not reach pathological levels.

Bibliographical references:

• Cebrián, J., & Guarga, J. (2012). Dictionary of Medicinal Plants. RBA Libros.
• Martino, P. (2014). An analysis of the close relationships between stress and depression from a psychoneuroendocrinological perspective: the central role of cortisol. Neuropsychology Notebooks, 8(1), 60-75.
• Talbott, S. M. (2007). The cortisol connection: why stress makes you fat and ruins your health-and what you can do about it. Hunter House