It’s important to know how to reduce cortisol levels. Chronic stress can kill you. It is that straightforward. Stress is a negative emotion, mostly worry, that affects the body. Stress releases cortisol, and it’s often referred to as “the death hormone.”
Cortisol presence in your urine can predict death from heart attack and stroke.
People with high levels of cortisol are five times more likely to die of a heart attack, stroke or other cardiovascular causes.
Cortisol
The age limit gets lower for lifestyle diseases due to chronic stress manifesting as physical and mental diseases.
Cortisol levels are high when modern lives are under pressure. The hormone is made in our adrenal glands, and its function initially sets you off into fight or flight mode when faced with danger. In the past, ancient humans had to use this facility when in real danger from animals.
In these times, much of the worries people face come from within. For instance, worrying about disasters that might occur to derail normal livelihoods. Money is a significant stressor! So is seeing others thrive on social media and feeling inadequate. These dangerous thoughts result in the brain and the bloodstream being flooded with the naturally occurring steroid hormone cortisol.
The Cortisol Impact
Besides protecting humans in times of real or imagined danger, cortisol regulates vital body functions such as the digestive or immune systems, says Henry Ford Health.
Cortisol which is meant to regulate weight, appetite, body metabolism, blood pressure, glucose, and waste evacuation, remains elevated when stressed.
That elevated state leads to pre-diabetes, digestive disorders, weight gain, obesity, weakened immunity and inflammation. It can also cause infections from colds and flu to yeast overgrowth. With increasing medical costs to fight the illnesses, a vicious cycle of more stress and Cortisol ensues.
According to Optimallivingdynamics.com, elevated cortisol impacts the brain and mental health function in the following ways:
- Causes loss of memory, focus, and concentration.
- Destroys brain cells and inhibits the growth of new brain cells.
- Ages and alters the size, structure, and function of the brain.
- Causes inflammation in the brain.
The elevated levels of cortisol cause abnormal stress responses. That is associated not only with anxiety and major depression, but also with:
- Cognitive impairment and dementia,
- Bipolar and borderline personality disorders,
- Alcoholism and insomnia,
- ADHD, and
- Anorexia and bulimia.
Reducing cortisol levels
Effectively reducing cortisol levels requires a combination of self-care practices such as:
- Getting adequate sleep,
- Eating well,
- Taking care of your mental health,
- Reduces negative stimuli,
- Boosts positive feedback,
- Exercise,
- Breathing exercises, and
- Being out in the fresh air.
The following is essential in keeping stress under control:
- Food: eat whole foods, and a plant-based diet, such as the Mediterranean Diet. That includes virgin olive oil, which boosts Omega 3 intake, high-quality protein, fresh fruit and vegetables. Greens and berries provide fibre content that helps regulate gut bacteria and that’s instrumental in regulating hormones. Drink lots of herbal tea such as peppermint tea and chamomile. That soothes the intestines. Green and black tea contain theanine, which reduces cortisol. Sugar-free dark chocolate, rich in antioxidants, should be included because it reduces oxidative stress and cortisol.
- Supplements: Magnesium, Zinc, Selenium, Vitamin B12, folic acid, Vitamin C, and Curcumin all help with metabolising cortisol. At the same time, the adaptogen herb Ashwagandha combats anxiety and stress. Other herbs which are effective in de-stressing are Ginseng, Ginkgo Biloba, St John’s Wort, Lemon Balm and Holy Basil.
- Mindfulness breathing: take time out to breathe for a short period every 30 minutes during your work day. Breathe for 2 – 4 minutes at a time. It is helpful to say a mantra such as: “Breathing in, I am aware of the body, Breathing out, I am aware of my body.” It brings you into yourself, and you calm down.
- Exercise: Walking for half an hour a day or an hour out in nature once a week is great for unkinking tight muscles
- Sleep: Take a bath with lavender oil. Switch off electronic devices for at least two hours before going to sleep. Aim for a sleep time of 7 to 8 hours a night.
- Journaling and hobbies; After waking in the morning, write in a journal. It focuses on the mind. Get some hobbies such as hiking, creating art or pottery, cycling, jogging, swimming or playing a musical instrument.
If you feel like your stress is affecting your physical health, speak to your doctor about interventions you can take to live a healthy life with a balanced cortisol level.
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