Easy ways to decrease cortisol levels in your body
Cortisol, also called the stress hormone, is released by the adrenal glands during stressful situations. It's a "fight or flight" response that your brain triggers through the sympathetic nervous system to protect you from potential danger. However, when cortisol levels are too high, they can do more harm than good by causing weight gain, anxiety, insomnia, and heart disease. Here's how to decrease them.
Breathe: Deep breathing can solve it all
While you are breathing as you read this, the key is to breathe slower, deeper, and longer. Experts believe that controlled breathing helps stimulate the parasympathetic nervous system, which stabilizes cortisol levels to normal. Several studies have showcased that participants with normal or decreased levels of cortisol inculcated deep breathing in their daily routines to achieve the same.
Laugh: Watch funny content, do laughter yoga, and have fun
They weren't lying when they said "laughter is the best medicine." This form of human expression relieves stress as it aids muscle relaxation, blood circulation, immunity boosting, and immune cell functioning. Laughter also releases happy hormones like dopamine, serotonin, and endorphins, which overpower cortisol and keep you positive. You can watch a funny movie or a video, or indulge in laughter yoga.
Sleep: Let your body reset as you rest
While cortisol can make it challenging for you to sleep well, sleeping can help reverse it all. Chronic sleep issues like sleep apnea, shift work, and insomnia increase cortisol levels, leading to obesity, anxiety, depression, and other major health issues. To sleep well, fix a particular time to hit the bed and wake up every day. If possible, limit your caffeine consumption.
Exercise: Do light stretches and skip the intense part
Exercise can help decrease cortisol and if done daily, it can keep them in normal ranges for a long time. However, keep in mind to not indulge in strenuous workouts as they can increase adrenaline and cortisol. Start with gentle activities like light stretches, brisk walks, yoga, at-home exercises, low-intensity aerobics, dance fitness, etc, and as your stamina increases, progress to more intense ones.
Food: You become what you eat
Believe it or not, nutrition can influence cortisol both positively and negatively, so it's advised to make better choices when it comes to food. While it's okay to consume all foods in moderation, make sure your diet is loaded with healthy foods like fresh fruits, vegetables, nuts, and seeds. Steer clear of refined sugar, preservatives, and saturated fat as they increase cortisol.
