Cortisol is basically the stress hormone, which plays an imperative role in controlling levels of blood sugar, in reducing inflammation, controlling blood pressure and so on. If the level of cortisol remains high for a long time, then this stress hormone can cause a number of health issues. This instigates weight gain, sleep issues, lower energy levels, anxiety, sugar cravings and so on. There are many cortisol balance supplements that you can take to reduce cortisol levels in the body.
What Causes High Cortisol?
There are many things that are responsible for high levels of cortisol which include:
- Some medications such as oral contraceptives as well as corticosteroids can increase cortisol levels.
- High levels of estrogen in women can raise the levels of cortisol.
- Malnutrition can be the reason for high cortisol levels.
What are the Symptoms of High Cortisol Levels?
Now the question that arises here can you check whether you have high cortisol levels or not. The below-given symptoms indicate high levels of cortisol:
- Acne issues
- Flushed face
- Muscle weakness
- Difficulty in concentrating
- Mood swings
- Bruises on skin
How to Lower Cortisol Naturally?
One can manage their levels of cortisol and regain their health by simply doing a few things. This may include changing the diet, doing exercise on a daily basis, proper sleep and so on. Let’s see how one can lower the levels of cortisol naturally!
By Lowering Stress Levels
Those who want to lower their levels of cortisol must first try to reduce their stress levels. Now how one can do that? By not thinking a lot and by learning how to manage stress in a better way! This way, you will be able to manage your cortisol levels. On the other hand, if it becomes too difficult to manage cortisol then certain medications are used for lowering cortisol levels.
Eat Healthy Foods
It’s important for a person to follow a healthy diet chart, since only then they will be able to lower their levels of cortisol. Also, pay attention to your sugar intake as high intake of is not good for people having high cortisol levels. One should include dark chocolate, green tea, probiotic and prebiotic in their diet. Also, make sure to drink a lot of water in order to keep your body hydrated.
Get Enough Sleep
Proper sleep is important for leading a healthy lifestyle and for controlling cortisol levels. In general, cortisol levels are high in the morning and drop in the night. Consequently, it's important to pay attention to your sleep quality and try to improve your sleep cycles by:
- Avoiding caffeine in evening hours
- Avoid making use of Smartphone’s before bedtime
- Limit interruptions simply by making use of earphones and keeping the phone on silent.
Learn to Relax
Every person has their own ways of relaxing their body and mind so do whatever you think makes you feel relaxed, completely. According to research, it has been found that doing exercises and listening to music are effective in reducing cortisol levels. Even, it has been found that yoga is also helpful in managing stress and cortisol.
Don’t take Caffeine before Bedtime
It’s important to avoid taking beverages that have caffeine in it during the night. Why? Because caffeine can interrupt sleep and as said, good sleep can better manage levels of cortisol. Best fish oil supplement can also reduce the levels of cortisol. Taking the supplements along with a proper diet can benefit you in every way.
Exercising a lot can raise levels of cortisol but that doesn’t mean say no to exercise! Low-intensity exercises like a brisk walk, yoga, can lower cortisol levels to a great extent. Moreover, exercise produces endorphins- a happy hormone which can reduce levels of stress and cortisol.
How to Test for Cortisol Levels?
Your doctor may ask you to have a blood or urine test for testing the cortisol levels. However, the saliva test is one of the most common method doctors do for testing the same. In the case of a blood test, a sample of blood is taken from the vein by making use of a small needle. The test is done two times a day i.e. in the morning as the levels of cortisol are high this time and another one at 4 pm in the evening when cortisol levels are low.
Saliva test, one can easily do at home and the doctor will give you a kit along with some instructions.
High level of cortisol is not good for the body and can cause severe health issues too like diabetes, weight gain, fatigue and much more. All the above-given are some natural ways to reduce cortisol levels. So, if you are the one who is suffering from high cortisol levels try all these tips and observe a change afterward. Cortisol blocker supplements can also treat high levels of cortisol to a great extent.