Cortisol (also known as the stress hormone) is essential for survival. Our bodies want to be in balance, physically and mentally, so we need some stress. Stress can cause stress-related diseases if it is not in balance for long enough.

Due to the changes in our country’s policies, cortisol may be at high levels. Let’s see what we can do about the stress hormone.

Let’s get back to basics: What exactly is cortisol?

The adrenal glands are responsible for the production of cortisol, a hormone that is produced above the kidneys. A good amount of cortisol can stimulate amino acids to be converted to glucose, increase fatty acid metabolism and fight inflammation. It also prevents sodium loss from the urine (an essential mineral to cellular health), and can help us focus. Be calm. Our bodies regulate the amount of cortisol in our bodies. However, cortisone drugs and high-stress situations can cause cortisol levels to rise beyond what is necessary.

What happens if cortisol is too high?

When you see wild animals that could harm you, you run. Cortisol plays a key role in the “fight or flight” response. Cortisol’s main function is to activate the body’s defense mechanisms. Defense mechanism In times of stress. This scenario can be adapted to modern stressors as the chances of encountering wild animals are low at this age.

Cortisol is released when there are stress signals. Chronic cortisol levels keep our bodies in “fight or flight” mode. They must prioritize bodily functions such reproduction (fertility), regular menstruation, digestion, and rest. If cortisol levels fall out of balance, it may lead to Weight gainLow libido, anxiety and depression, headaches, anxiety and depression, low energy, insomnia, blood glucose problems, irregular periods, infertility, intestinal issues, and cardiovascular disease.

How can we lower cortisol levels in our bodies?

1. Recognize your emotions and monitor your thoughts.

Meditation in any form will help reduce anxiety and decrease cortisol. Even just a few deep breaths can make a difference in your nervous system. They slow down your heart beat and lower your blood pressure and cortisol levels. An experiment among middle-aged women showed that regular deep Breathing Exercises decreased cortisol levels by half.

Meditation for 10-15 minutes a day will help you relax. Calm your nervous system and calm your mind. You can choose from many types of meditation. However, if time is tight, you can begin with small steps. Take ten deep, slow breaths next time you are in stressful situations that trigger your “fight or flee” response. You will feel relaxed throughout your body and less pressure..

Do not ignore or gloss over the stress-causing emotion. Instead, spend some time getting to know it. Face him head-on.

  • What are you feeling right now?
  • This feeling is in my body.
  • Is it shaped?
  • Do they have a colour?
  • Am I in danger right now?

These questions can help you identify the stress response. You are not what you feel. It’s not who you are based on what you feel. It will pass like all feelings.

Studying 43 women, lower levels of cortisol was associated with higher stress responses. You will identify with the feeling but not yourself unless you can see it. Then you will be able to understand that it is a guest.

2. Sound sleep

The levels of cortisol naturally fall during sleep, especially the first four hour. The length, pattern, and The quality of your sleep can have an effect on your overall health Levels of cortisol. Our bodies move in a rhythm. If you are aware of what’s going to happen, then follow your routines. “There is no need for worry or stress.” The message is received. He is safe when he has regular bedtimes.

One study showed that people who slept through the night had higher cortisol levels than those who slept during daylight hours. Also, sleep disruptions and insomnia This hormone can cause higher levels. Limit distractions to ensure a good night’s rest.

3. With the right food, you can reduce stress

Eat a healthy diet to reduce cortisol levels. healthy diet It is based on fresh, unprocessed food. Healthy eating habits that include fruits, vegetables, healthy oils like avocado, fiber such as ground chia seeds and protein will give you the variety of vitamins you need.

Here are some nutrients that can help you balance your cortisol level:

  • Dark chocolate
  • Banana and pear
  • Black or green tea
  • Yogurt contains probiotics

Drinking plenty of water can help lower cortisol levels.

4. Relax, you know best who you are!

Low cortisol levels may be linked to happiness and optimism. What makes you feel happy? What makes you feel good? Enjoy a little coffee break with a friend. Long walk? A long walk? Do things that make you feel good. Here are some suggestions:


Many studies back what most people already know: massages are a very relaxing activity.

Recent research has shown that massage can reduce cortisol levels by 31% (on average), while increasing serotonin, dopamine and dopamine by 28% each.

Nature contact

Gardening lowers cortisol. This is good news for people who are suffering from post-traumatic depression. stress disorderStress management includes avoiding substance abuse and substance abuse. One reason gardening is excellent at The best way to reduce stress is to spend time. Outside lowers cortisol and blood pressure. This doesn’t mean you have to be a gardener; any outdoor activity can lower stress levels.

One study found that cortisol levels are reduced by looking at forest landscapes, while those who walk in the forest have a lower level of 15.8%.

Today, you might want to deal with The house is home to plants Touch the soil. Let the earth speak. Balance your energy.

Social support

It may be difficult to feel connected when you’re stressed. However, it can be a great thing. There’s an inversion. Stress and social relationships Support; The more healthy relationships we have with others, the lower our cortisol levels. ()

Meeting face-to face is not required; a phone call will suffice. 🙂

Spending time with animals

Spending Time spent with an animal Can make you happier, healthier, and less anxious by decreasing fear, stress, anxiety, and other negative emotions. One study revealed that human-animal interactions reduced stress-related parameters, such as heart rate, blood pressure, cortisol, and heart beat. 🙂