Cortisol is a stress hormone released by the adrenal glands. In stressful situations, your brain triggers its release through the sympathetic nervous system — commonly known as “fight or flight”.
This short-term release of cortisol can help you run quickly from danger, but when cortisol levels are too high for too long, this hormone can cause more harm than good. Over time, this can lead to an array of health issues such as weight gain, high blood pressure, diabetes, heart disease, difficulty sleeping, difficulty concentrating and a weakened immune system.
If you can relate, there are several things you can do to help manage your cortisol levels.
1. Identify and be honest about the stressors in your life. Have a trusted counselor and/or friend(s) you can be real with.
2. Get enough sleep. This may require some lifestyle changes like establishing a bedtime routine to relax and unwind, going to bed at the same time each day, or limiting caffeine intake especially later in the day.
3. Exercise regularly, but don't over-do it.
4. Practice deep breathing - so simple but we don't do it enough!
5. Eat a nutritious diet. Nutrition can influence cortisol for better or for worse. Too much added sugar, refined grains and saturated fat leads to significantly higher cortisol levels compared to a diet high in whole grains, fruits, veggies and polyunsaturated fats. Research has also shown a strong relationship between a healthy gut microbiome and mental health including reduced stress, anxiety
6. Supplement. In addition to a nutrient-dense diet, certain supplements may also support lower cortisol levels: omega 3 fatty acids (fish oil), Vitamin B12 and adaptogenic herbs such as ashwagandha.
7. Laugh! Laughing releases endorphins and suppresses cortisol.
8. Journal, meditate, pray. Developing spiritual faith has been proven to help lower cortisol levels.