Its causes are absolutely everywhere. Would you agree?
Our natural “fight or flight” response can sometimes go a little haywire. It’s designed to help us escape injury or death in an emergency situation. However, after the situation ends, it is supposed to return to normal, but sometimes it often becomes a long-term reaction. It becomes chronic.
You’ve probably heard of the main stress hormone, “cortisol,” that is released by your adrenal glands. It’s
Too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity
Do you experience any of these?
If so, read on! I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally!
Foods and nutrients to lower cortisol
Let’s start with one of the biggies that increase your cortisol… sugar. Reducing the sugar we eat and drink can be a huge step toward better health for our minds (and our bodies, too).
High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest.
I bet you didn’t know that being dehydrated also increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty. If you simply don’t like the “non-taste” of plain ‘ole water, use a natural flavoring like this one here.
Eat a variety of nutrient-dense whole foods; this one obviously helps all aspects of your health.
Lower your cortisol levels with tea and dark chocolate (not the sugary milky kind!). Dark chocolate is loaded with powerful antioxidants, polyphenols, and flavanols. Of
Don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key! Make sure you’re eating probiotic-rich fermented foods and getting a healthy dose of prebiotic fiber.
Lifestyle techniques to lower cortisol
It’s not just about your food. There are also action steps you can take to lower cortisol.
Reduce your stress with mindfulness. Many studies show that reducing worry and stressful thoughts also reduces cortisol.
Get enough exercise (but don’t overdo it). While exercise increases cortisol levels temporarily, overall it can reduce your levels.
Get enough sleep! I don’t need to do a lot of explaining
Relax and have fun while doing it. Things like deep breathing, massages, and listening to relaxing music all reduce cortisol.
Be social and bust loneliness. Would you believe me if I told you that science has shown health risks from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key.
Too much of the stress hormone cortisol can have negative impacts on your health. There are many proven ways to reduce these levels naturally.
In terms of foods and nutrients, eat less sugar and drink less caffeine. Try adding more water, fruit, tea, dark chocolate, probiotics, and prebiotics into
Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and don’t forget to have
In the comments below, let me know your favorite ways to bust your stress hormones!
De-Stressing Chocolate Pudding (high-fiber prebiotic):
3 ripe avocados
1/4 cup organic cacao powder (unsweetened)
1/4 cup maple syrup
1/2 tsp vanilla extract
1 dash sea salt
Tip: Try adding a pinch of cinnamon for a deeper flavor.
Place all ingredients into a food processor and blend until smooth.
Serve & enjoy!