Techniques for Decreasing Cortisol Levels: 7 Authentic Strategies from Experts Proven to Reduce Stress
In today's fast-paced world, managing stress and maintaining a balanced hormonal system is more important than ever. For women, understanding the role of cortisol, the primary stress hormone, and adopting daily habits to regulate its levels can significantly improve overall wellbeing.
Cortisol plays a crucial role in regulating blood sugar levels and waking us up in the morning. However, high cortisol levels can lead to a host of issues, including disrupted sleep, feelings of tiredness, difficulty concentrating, and digestive problems. Moreover, high cortisol levels later in the day can trigger sleep problems like insomnia, and a lack of sleep can further increase cortisol levels during the day.
Fortunately, there are several everyday habits that can help lower cortisol levels in women.
Move Your Body
Gentle exercise like walking, Pilates, yoga, or tai chi can help reduce stress without overtraining. Regular moderate exercise not only improves physical health but also helps in balancing hormones and lowering cortisol levels [1][2][5].
Practice Meditation or Mindfulness
Daily meditation or mindfulness practice for 5–15 minutes can suppress the production of cortisol and increase the body's levels of the feel-good hormone serotonin [1][3][5].
Prioritize Good Sleep Hygiene
Getting 7–9 hours of quality sleep, maintaining consistent sleep schedules, and creating a relaxing bedtime routine in a quiet, dark, cool environment can help lower cortisol levels [1][3][4].
Engage in Activities You Love
Doing something you love for just 10 minutes a day can make a significant difference in reducing stress levels. Engaging in activities that bring joy or relaxation can help balance hormones [1][5].
Cut Down on Caffeine
Excessive caffeine can increase cortisol levels. Reducing caffeine intake can be one of the quickest ways to lower cortisol levels [1].
Use Deep Breathing Exercises
Deep breathing exercises, such as the 4–7–8 technique, yoga, or slow breathing, can quickly reduce stress and cortisol spikes [4][5].
Eat a Balanced Diet
Eating a healthy and balanced diet, with a focus on foods high in protein, healthy fats, and natural sugars, can help keep blood sugars stable and lower cortisol levels. Foods rich in B vitamins, omega-3, and magnesium can help the adrenal glands function properly and lower cortisol levels [6].
Improve Sleep Hygiene
Limiting screen time before bed and meditating can help conquer stress and improve sleep quality. Skincare with ceramides and peptides can help calm inflammation and maintain hydration [7].
In conclusion, adopting these everyday habits can help women balance their cortisol levels, manage stress, and improve their overall wellbeing. Remember, a balanced lifestyle that incorporates physical activity, mental relaxation, good sleep hygiene, and positive emotional experiences is key to lowering stress hormone levels.
[1] Mayo Clinic. (2021). Stress management: Tips and techniques. https://www.mayoclinic.org/tests-procedures/stress-test/in-depth/stress-management/art-20048389
[2] Harvard Health Publishing. (2020). Exercise and stress: Get moving to manage stress. https://www.health.harvard.edu/staying-healthy/exercise-and-stress-get-moving-to-manage-stress
[3] American Psychological Association. (2020). Stress in America. https://www.apa.org/topics/stress/index.aspx
[4] Healthline. (2020). 7 ways to reduce stress with deep breathing. https://www.healthline.com/health/stress/deep-breathing-exercises
[5] Mind. (2021). Mindfulness. https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress-anxiety-and-depression/mindfulness/
[6] Healthline. (2020). 7 ways to reduce stress with deep breathing. https://www.healthline.com/health/stress/foods-that-reduce-stress
[7] Healthline. (2020). 14 ways to reduce stress and anxiety. https://www.healthline.com/health/stress/anxiety/ways-to-reduce-stress-and-anxiety#skincare-routine
- Maintaining a balanced diet, with a focus on foods high in protein, healthy fats, and natural sugars, can help keep blood sugars stable, lower cortisol levels, and promote good health and wellness.
- Just as a balanced diet is essential, so is paying attention to skincare products; using skincare with ceramides and peptides can help calm inflammation and maintain hydration, contributing to mental health and overall well-being.
- Making nutrition a priority means not only eating well but also considering supplements when needed; foods rich in B vitamins, omega-3, and magnesium can help the adrenal glands function properly and lower cortisol levels.
- Gardening, as an enjoyable leisure activity, can be therapeutic and beneficial for mental health, helping to reduce stress levels and improve well-being.
- Home science plays a crucial role in promoting good health; implementing good sleep hygiene, such as a dark, cool bedroom, consistent sleep schedules, and bedtime routines, can help lower cortisol levels and ensure proper rest.
- Science and health-and-wellness support the importance of managing stress and balancing hormones; daily meditation, mindfulness practice, moderate exercise, and deep breathing exercises can help control cortisol levels and improve overall wellbeing.