Get plenty of sleep
Sleep deprivation greatly influences cortisol production. In United States, 28% of the population have reported sleeping less than six hours a night. The recommendation is to get between seven and nine hours a night. When a person doesn’t get enough sleep, the body is more likely to produce cortisol. In addition to the fact that, according to science, individuals who sleep less consume more calories per day.
Find a hobby
Reducing cortisol levels, along with leading a balanced lifestyle, will help you respond better to stress. Consequently, blood pressure will be reduced and you won’t feel sluggish. One way to avoid stress to find activities that take your mind off daily obligations and worries. Finding a fulfilling hobby is an excellent way to start reducing cortisol levels.
If you want is to lose weight and get rid of belly fat, then it is time to find an exercise routine that fits your goals. Experts recommend starting with light activity supervised by a doctor. It is not just a matter of joining a gym, but of participating more frequently in physical activities to avoid a sedentary lifestyle and, thus, reduce your body’s cortisol production. This allows improves your metabolism too.
Laugh more to reduce cortisol
Do you want to reduce stress and cortisol levels? Laugh more often! According to science, laughter is a way to reduce stress and increase endorphins, which will give you a greater sense of well-being. Laughing strengthens the immune system, improves heart health, relaxes muscles, lowers blood pressure and is also useful for weight loss because, in addition to reducing cortisol, it helps burn calories!
Lack of sleep is a factor that works against the balancing cortisol. For this reason, science recommends avoiding caffeine consumption as much as possible. This is because caffeine raises cortisol, as it stimulates the central nervous system and metabolic mechanisms, which alters the body’s response to various stress factors.
Limiting mobile device use at night helps with cortisol
The use of mobile devices (and even the proximity of these when sleeping) can contribute to the increase in cortisol. It also contributes to stress. Exposure to light from mobile devices at bedtime will not only prevent you from falling asleep, but will promote cortisol release and add to a greater sense of fatigue.
Science has proven that meditation, relaxation exercises, as well as yoga reduce cortisol levels in the blood and, in this way, reduce their stress levels. Of course, high cortisol levels aren’t combated by meditation alone. It must be accompanied by specialized medical treatment and other lifestyle changes.
There are proven ways to reduce cortisol, and one of them is to eat a balanced diet that includes all food groups. This will reduce inflammation and help you avoid accumulating belly fat. One of the most recommended diets for patients with high cortisol is the Mediterranean diet, since it includes foods such as fish, poultry, fruits, vegetables and healthy fats.
Do breathing exercises
Do you want to have a greater sense of well-being? Do breathing exercises! Dedicating a few minutes of the day to this type of exercise will considerably reduce cortisol levels in the blood. According to experts, deep breathing causes the vagus nerve to send a signal to the nervous system to slow down the heart rate and thus regulate the production of cortisol.
Take supplements to help with cortisol
Doctors sometimes recommend resorting to natural supplements to reduce both cortisol levels and the feeling of stress and anxiety associated with its production. Lemon balm, chamomile, and rhodiola are useful for combating fatigue, stress, and anxiety, but they need to be approved by a doctor for safe use.
Among the habits you can adopt to reduce stress is writing in a journal. According to recent studies, writing about past experiences, especially those that had a great impact on the person who experienced them, contributes to a better response to stress. In addition, it distracts attention from other stress triggers and allows you to discover new interests and outline goals that will allow you to find a spiritual, mental and physical balance.
Hug more for less cortisol!
Good communication leads to the improvement of interpersonal relationships. In turn, these have proven to be a decisive factor in reducing daily stress. Physical contact, active listening and a sincere hug will create the environment that you need to express your concerns and free yourself from them without prejudice, helping to regulate cortisol levels in the blood and obtain a greater sense of well-being.
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