Cortisol is the hormone that helps regulate metabolism, the immune system, blood sugar and your body’s response to stress. Produced by the adrenal glands, it is often called “the stress hormone.” Cortisol levels fluctuate throughout the day, but keeping them low is ideal. High cortisol levels can lead to health problems, weight gain, anxiety and stress.
Below are some of VALLEY’s tips for ways to lower your cortisol levels:
Physical Activity
According to a scientific article by Susette A. Moyers and Martin S. Hagger, engaging in physical activity is linked to better stress management. Nutritional therapist Alice Mackintosh suggests prioritizing movement by doing pilates or yoga for muscle strength rather than intense cardio-like running, as these activities are more gentle on your adrenals. There are many strength training practices and exercises—as long as you find what you like and make it a habit, you help your body and mind.
Physical Sleep
Cortisol regulation and sleep quality are intertwined. Getting around eight hours of sleep every night can reduce your stress levels, regulate your blood sugar and help you maintain a healthy weight, which in turn reduces cortisol levels. Failure to get enough sleep, however, can increase cortisol production and add to a cycle of stress and fatigue. Prioritizing sleep is one of the simplest and most effective ways to not only manage your cortisol levels but improve your overall health as well.
Maintain Healthy Relationships
Being surrounded by people you love and who make you feel good about yourself is key to maintaining a balanced cortisol level. Engaging in social activities where you are having fun and enjoying yourself will also benefit your mind. These strong social connections can act as a buffer against stress, helping you remain level-headed while promoting emotional well-being.
Healthy Diet and Supplements
Prioritizing nourishing your body with the right nutrients is essential for lowering cortisol. Certain recommended foods, like bananas, avocados and dark chocolate, are rich in magnesium, antioxidants and healthy fats. When it comes to supplements, fish oil has been recommended for its benefits, like reducing inflammation and regulating stress and mood. These nutrients can also be found in salmon or sardines.
Many other foods and supplements help balance cortisol. Find what you like and use that to improve your mind and body. As simple as this sounds, these habits are fundamental to maintaining good health and overall better cortisol levels.
In what ways do you regulate stress? Tag us @VALLEYmag on X with your tips!
