6 Ways To Lower Cortisol
Natural solutions to Reduce stress
Stress, especially when chronic, has countless negative effects on our minds and bodies that can manifest into severe illness if left unchecked.
Experiencing stress is inevitable. It’s not about avoiding it, which - as I’m sure you’ve figured out - is impossible. It’s about learning to handle it properly. Here are a few tips to help you better manage the inevitable stressors of every day life:
Reduce Caffeine
Caffeine induces our bodies to produce more cortisol, along with other stress hormones. I'm not recommending you give up coffee, but start paying attention to how you feel when you drink it. If you notice you start to feel more stressed, anxious, jittery, overwhelmed, or less focused, try scaling back or switching to tea. The goal is to find the dose of caffeine that best supports your productivity, but doesn’t undermine your health. Matcha is a great alternative.
Try Adaptogens
Adaptogens are plants and mushrooms that help your body better respond to stress, anxiety, fatigue and promote overall well-being. Some popular ones are ashwagandha, ginseng, rhodiola, reishi, and maca. Each one has a unique purpose and the dosage is important, so be sure to consult a trusted source before trying. If you're interested, let me know and I'd be happy to make recommendations.
Track Your Heart Rate Variability
Track your heart rate variability (HRV). HRV is the pattern of your heart rate. Research shows that when your HRV is high or optimized, your body is showing better stress resilience and health. A low HRV (little variation between beats) indicates less resilience and greater stress. Oura ring, WHOOP, Garmin, Apple Watch, and Fitbit are all great devices that measures HRV.
Take Supporting Vitamins
Add supporting vitamins into your regimen. Cortisol and stress can deplete certain micronutrients and minerals such as B vitamins. Vitamin C, Omega-3's, and Magnesium have all been shown to lower cortisol levels. L-theanine (found in green tea) is thought to reduce stress and calm the sympathetic nervous system.
Clean Up Your Diet
The following eating habits have all been shown to lower cortisol: all meals should include high-quality protein, healthy carbs & fats, and fiber. Eat a wide variety of fruits and veggies, eliminate processed foods, eat regular meals - especially breakfast, get plenty of omega-3's, hydrate diligently with water, and eat low glycemic (low sugar) foods to keep blood sugar low.
Limit Alcohol
If your life feels particularly stressful or overwhelming right now, one of the best things you can do for yourself is to limit or eliminate alcohol. This feels counterintuitive, but drinking to cope with stress only exacerbates the issue. The fact of the matter is that alcohol raises cortisol, which not only disrupts your sleep, but is also why we tend to feel anxious AF the day after drinking. This has a compounding effect because high cortisol and lack of sleep also lead to insulin resistance.
