Cortisol, a stress hormone, is very important for your health. High cortisol levels can lead to anxiety and diabetes. How to identify high cortisol levels and how to reduce cortisol naturally, as well as what you can do about it, everything is given below in detail.
Cortisol is nature’s built in alarm system. It is your main stress hormone. It interacts with specific parts of the brain to control your mood and motivation.
Cortisol is made by your adrenal glands, the triangle-shaped organs located at the top of your kidneys.
Cortisol is an essential part of many things that your body does. It is responsible for:
- Controls how your body uses carbohydrates and fats.
- Keeps inflammation down
- Regulates your blood pressure
- Your blood sugar (glucose), will rise
- Your sleep/wake cycle can be controlled
- It increases energy to help you manage stress and restores equilibrium.
Symptoms of High Cortisol
Your body can experience a variety of symptoms from high cortisol levels. The cause of the cortisol increase can have a variety of symptoms.
These are the general signs and symptoms high cortisol :
- Weight gain, especially around the stomach, upper back and face
- Being sick is common
- Thinning hair
- Slow wound healing and bruising
- weak bones
- Muscle weakness
- High blood sugar
- Periods of irregularity
- Anxiety and Depression
- Sleep problems
- Concentration difficulties
How to Test Your Levels of Cortisol
To measure cortisol levels, you will need a blood test, saliva or urine test .
Blood test for Cortisol
A cortisol blood test usually takes place in the morning, when cortisol levels are at their highest.
Cortisol saliva test
To get a better understanding of your cortisol levels, you can conduct a cortisol saliva testing at home.
Urine test for cortisol
Cortisol urine tests involve collecting all your urine over the course a day.
Natural Ways to Reduce Cortisol Levels
The adrenal glands release cortisol, a stress hormone. Your body uses cortisol to deal with stress situations. It is released by your brain through the sympathetic nervous system, which responds to various types of stress.
Although cortisol may help you to run faster from danger, too much cortisol can cause you more harm than good.
This can cause a variety of health problems such as high blood pressure, diabetes and heart disease. These are the best ways to reduce Cortisol Naturally :
1. Lowering stress
It is possible to identify the stress triggers and manage them proactively. This will reduce anxiety, worry, and tension.
Learn how to deal with stressful thoughts and manage your cortisol levels more effectively. If this is not possible, medicationsTrusted Source may be able to help you manage stress better and lower your cortisol levels.
2. Good nutrition is key to a healthy diet
The dark chocolate might help keep cortisol levels steady.
If you want to reduce your cortisol levels, it is important to eat a healthy, balanced diet and watch what sugar they ingest.
3. Good sleep
Cortisol levels can be affected by how much sleep a person gets.
Cortisol levels can rise if you have a bad night of sleep or are suffering from prolonged sleep deprivation.
It is therefore important to monitor the quality and quantity of your sleep and to reduce disruptions.
4. Relaxation techniques
Relaxation techniques can be used to help stress sufferers.
Stress management can be improved by meditation, mindfulness, or even simple breathing exercises.
5. Taking up a hobby
Hobbies can provide a satisfying and rewarding way to live a fuller, healthier life.
gardening was associated with lower levels of cortisol. Gardening also appears to have a higher quality of life than traditional occupational therapy.
6. Learn to unwind
Different people relax in different ways so it can be helpful to understand what works for you.
Research has shown that relaxing exercises and listening to soothing music can reduce cortisol levels. However, any method that helps you manage your stress will work.
7. Have fun and laugh
finding the time to have some fun can help lower cortisol levels. According to studies, laughter leads to a decrease in cortisol levels.
Exercise can improve mood.
Physical activity is good for your health and can help you feel better.
However, intense exercise can cause an increase in cortisol levels. This is the body’s way to cope with additional stress.
Many factors influence the amount of exercise that a person should do. These factors include a person’s fitness level.
9. Avoiding caffeine at night
Avoid caffeine-rich foods and drinks in the evening if you are trying to reduce cortisol levels. Sleeping well can help keep cortisol levels down.
10. Good bedtime routine
Good bedtime habits are more likely to result in better sleep quality and longer sleep. It is important to get out of the habit of checking all screens before going to bed.
This will help keep your phone and other distractions off of your bed. It is also possible to reduce the chances of disturbing sleep by limiting fluid intake before bedtime.
11. Good relationships
For a fulfilled and happy life, it is important to have stable, loving relationships with family, friends, and partners. They can also help you get through difficult times.
According to one study, cortisol levels can increase after an argument between a partner and their spouse. Another trusted source reported that children who live in a happy, secure home have lower cortisol levels than those who live in constant conflict.