When a person is depressed, the adrenal glands release the steroid hormone cortisol.
Cortisol is a major stress hormone, and it plays a role in many bodily functions, including controlling blood sugar levels. Cortisol levels in the blood usually rise in the morning and decrease gradually throughout the day.
Cortisol also plays a role in:
which regulates sleep-wake cycles
managing how the body uses carbohydrates, fats, and proteins
reduce inflammation
to control blood pressure
Here we look at some effective ways to lower cortisol levels to help ensure the body manages stress properly.
Why is high cortisol a problem?
Depression causes the release of cortisol.
The body relies on active communication between these three parts of the body to produce the right amount of cortisol:
adrenal gland
pituitary gland
hypothalamus, which is part of the brain
Among them, they stimulate cortisol production when the body needs it and inhibit it when levels need to return.
Both too much and too little cortisol can have a negative effect on the body.
Symptoms of high cortisol levels
Excess cortisol may be caused by a tumor or as a side effect of certain medications.
Too much cortisol can lead to Cushing's syndrome. Symbols include:
high blood pressure
a pale face
muscle weakness
increased thirst
frequent urination
changes in mood, such as feeling angry or down
rapid weight gain in the face and abdomen
osteoporosis
bruises or purple marks on the skin
reduce sexual drive
Some people may also find that their times become unbalanced or they stop completely.
Too much cortisol can cause other conditions and symptoms, including:
high blood pressure
type 2 diabetes
fatigue
dysfunctional brain function
diseases
Symptoms of low cortisol levels
Too little cortisol can cause Addison's disease. Symptoms of this condition include:
fatigue
dizziness
muscle weakness
slight weight loss
mood swings
the skin areas become darker
low blood pressure
Natural ways to lower cortisol
If the connection between the brain and the adrenal gland is working properly, the body should be able to increase and decrease cortisol production when needed.
However, cortisol levels can sometimes remain high despite a corrective condition. This can have a negative impact on health.
The following simple tips can help measure cortisol levels:
1. Reduce stress
People who are trying to lower their cortisol levels should aim to reduce stress.
They can do this by removing themselves from stressful situations, where possible, or by learning how to cope better with stress.
People can learn to identify the causes of their stress and try to manage this tightly to alleviate stress or anxiety and reduce feelings of discord.
People who are learning to deal with stressful situations will manage their cortisol levels better. In cases where this seems more severe, some medications can help improve stress tolerance and lower cortisol levels.
2. Eat nutritious food
Dark chocolate can help keep cortisol levels stable.
A person who is trying to lower their cortisol levels should eat a healthy, nutritious diet and pay attention to their sugar intake.
Other foods that can help keep cortisol levels stable include:
dark chocolate
bananas and pears
black or green tea
probiotics in foods such as yoghurt
probiotics in foods containing soluble fiber
Drinking plenty of water to avoid dehydration also helps keep cortisol levels low.
3. Sleep well
The amount of sleep a person has can affect their cortisol levels.
A poor night's sleep or a prolonged sleep deprivation can lead to elevated levels of cortisol in the blood.
Therefore, it is important for people to pay attention to the amount and quality of sleep they have and to try to reduce the chances of disturbance.
4. Trying relaxation techniques
People suffering from stress can try to control it by trying ways to relax.
Meditation, meditation, and simple breathing exercises can help a person deal with stress effectively.
5. Making a hobby
Recreation can be a rewarding and satisfying way of living a full and healthy life, and it can lead to a greater sense of well-being.
Research into drug abuse has found that gardening has led to lower cortisol levels. It has also been shown to improve the quality of life beyond normal occupational therapy.
6. Learning to relax
People relax in different ways, so understanding what works on a personal level can help.
Studies have shown that relaxing and listening to relaxing music can lower both cortisol levels, but anything that helps a person deal with his stress will be helpful.
7. Laughter and fun
It's hard to feel stressed when you're having fun, so finding time for fun can also lower a person's cortisol levels. Some studies show that cortisol levels decrease in response to laughter.
Happiness and a positive outlook seem to be related to low cortisol levels, and happiness has other benefits as well, such as lowering blood pressure and strong immune systems.
8. Exercise
Exercise can improve a person's mood.
Physical activity is beneficial to health and can improve a person's mood.
Vigorous exercise, however, can cause an increase in cortisol levels, as this is the body's way of dealing with the extra stress that exercise puts you under.
The right amount of exercise depends on a variety of factors, including physical fitness, and these factors play a role in how much cortisol you release during exercise.
9. Avoid caffeine at night
People who are trying to lower their cortisol levels should avoid eating caffeine-containing foods and drinks in the evening.
Caffeine can interfere with a good night's sleep, and a good night's sleep can keep cortisol levels low.
10. Maintaining a good sleep routine
Working well during sleep often leads to longer and longer sleep. People should get into the habit of turning off all screens and relaxing before going to bed.
Usually it will also help to keep the calls, and any other interruptions may be turned off. Limiting fluid intake before bedtime can also reduce the chances of disturbed sleep.
11. Having good relationships
Strong, loving relationships with partners, friends, and family can be important in leading a happy and fulfilling life, and it can help one to go through stressful times.
If a relationship is unhappy and unhealthy, however, it can create great stress.
Some studies have shown that a person's cortisol levels may increase after an argument with his partner. One reported that children in a happier, safer family life had lower levels of cortisol than those living in homes where frequent conflicts arose.
12. Finding an animal
Some studies suggest that having an animal can lower cortisol levels.
One study measured cortisol levels in children receiving standard medical treatment. Those with an existing dog during the procedure had lower levels of cortisol than those without.
One found that contact with a dog was more effective at cortisol levels than a supportive companion during a stressful situation.
13. Taking supplements
Both fish oil and an Asian vegetable supplement called ashwagandha have shown the potential to lower cortisol levels, so taking these supplements and a healthy diet can be helpful.
Take away
Having too much cortisol in the blood can be detrimental to health, especially if cortisol levels remain high for a long time.
Trying to reduce stress levels is the best way to lower cortisol. By making simple lifestyle changes to live a healthier, more active life, people can reduce the amount of stress they experience, and maintain their normal cortisol levels.