How to get your cortisol levels under control

 

While stress can be caused by a variety of things, what you may not know is exactly what’s going on in your body when you feel it.

Specifically, there’s a hormone that kicks in when you feel stress: cortisol.

Cortisol is one of the steroid hormones made in the adrenal glands. Having too much or too little cortisol can result in long-term illness. This means it’s crucial that your body’s cortisol levels remain balanced to provide optimum health and appropriate benefits from this hormone.

 

Cortisol can help control blood sugar levels, regulate metabolism, help reduce inflammation, and assist with memory formulation. It has a controlling effect on salt and water balance and helps control blood pressure. In women, cortisol also supports the developing fetus during pregnancy. All of these functions make cortisol a crucial hormone to protect overall health and well-being.

 

So, how do you know if you have the right level of cortisol in your body? Blood tests measure the level, and doctors can interpret the results to determine if your cortisol level is too high or too low.

But it’s not enough to just know your cortisol levels. You also need to know how to reduce them.

 

Method 1: Using stress management techniques

 

1.Enter breathing deeply.

When you are under stress, your breathing quickens and becomes shorter. By slowing down and deepening your breathing, you can reduce your stress level and your cortisol production.

Sit in a comfortable position and inhale deeply, fill your lungs with as much air as possible.

Hold your breath for a second, then exhale as deeply as possible. Then breathe normally 5 times before deep breathing again.

 

2 .Do some meditation.

Meditation can be combined with deep breathing to reduce your heart rate and relieve your stress. To meditate, sit in a comfortable position and do the deep breathing exercise. Do not try to clear your mind, focus on your breathing and let all the thoughts that come to your mind come and go in your head.

 

3.Take yoga classes Yoga is a meditation activity based on movement and breathing.

Like meditation, yoga helps you clear your mind and reduce your stress level. If you can not find a yoga class around you, you can rent a DVD or borrow one from the library.

 

4  Keep a diary.

Putting your feelings in writing helps you manage them better and manage your stress better.

 

5 Treat yourself to exhilarating entertainment.

Watch a comedy movie or listen to a cheerful and catchy music. By doing this, you improve your mood and reduce your stress levels and cortisol levels.

 

 

Method 2 : Change of lifestyle

 

1.Do regular aerobics exercises.

The US Sport Agency recommends doing 30 to 40 minutes of cardio training a day most days of the week. In addition to reducing the level of stress, regular physical activity helps to reduce tension, control blood sugar levels, burn calories and maintain a healthy weight.

 

2.Reduce your caffeine intake.

Caffeine helps to increase your blood cortisol levels and can also have a negative impact on your ability to handle stress.

 

3.Sleep properly.

Sleep helps your body and brain recover from the stress of the day, helping you maintain a low level of cortisol. For healthy adults, it is generally recommended 7 to 9 hours of uninterrupted sleep per night. If you are sick, you have