In today’s time, we are all running on a never-ending treadmill of rush culture, right? You have to work hard, work even harder, and then get up and do it all over again – it’s glorified like a medal of honour. But let’s face it, between deadlines, managing daily life, and chasing life goals, we have somehow made it normal to be stressed 24×7. However, knowingly or unknowingly, it has a bad effect on our body. All this stress is affecting you, especially with the hormone called cortisol in your body. Do you feel stressed all the time? Are you experiencing symptoms like weight loss, sleepless nights, mood swings, thinning hair, and memory loss? Then one possible reason for these could be increased cortisol levels. But don’t worry, by making a few changes in your daily life, you can manage cortisol levels in your body naturally.
Also read: This could be the reason why you are unable to lose belly fat
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What is cortisol?
For those who don’t know, cortisol is a steroid hormone produced by the adrenal glands. It helps regulate blood sugar levels, blood pressure, and inflammation in your body. However, if you are constantly stressed, it can increase the production of cortisol in your body, which can disturb its balance.
How can you manage cortisol naturally?
Nutritionist Urvi Gohil (@enrich_lifestyle_with_urvi) shares 4 easy ways to naturally control cortisol levels in your body. With some simple changes in your lifestyle, you can control them.
1. Sleep
Sleep is an underrated but important part of life. According to experts, if you don’t sleep for at least 7-9 hours every night, it can contribute to increased cortisol levels in your body. To achieve this, set a bedtime routine for yourself that works for you. Make sure you keep your gadgets away from your bed and stop using them at least 30 minutes before bedtime. This will ensure that your body is well-rested and doesn’t feel lazy the next day.
2. Physical exercise
Exercising is important not just for controlling weight, but also for keeping your cortisol levels low. When you include low-intensity physical activities – such as walking, yoga and cycling – in your routine, your body rewards you by secreting feel-good hormones. This will help keep your mood uplifted and cortisol levels low. However, according to the expert, make sure not to indulge in high-intensity workouts as they can actually contribute to high cortisol levels in your body.
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3. Proper diet
You are what you eat, so make sure you feed your body the right foods. Experts suggest keeping fried and processed foods out of your regular diet. In fact, keep caffeine out of your diet as well because it can increase your stress. To deal with your cortisol levels, make sure to include balanced meals – full of colourful vegetables and nutrients – in your daily diet. Homemade food can help keep your diet clean and nutritious, allowing you to easily manage stress levels.
4. Stress management
Make it a habit to reduce stress every day. According to experts, invest in meditation, yoga, and deep breathing every day to control your cortisol levels. Make sure to take out a “me-time” for yourself, where you do activities that make you happy and satisfied with life. This can help improve your mood and take your mind off things that may be contributing to increasing your cortisol levels.
Here are some foods that can help you manage cortisol levels naturally:
According to nutritionist Urvi Gohil, you can fuel your body with the right foods to control cortisol levels naturally. Here are some foods that should definitely be included in your diet:
1. Magnesium-rich foods
Magnesium-rich foods can help control cortisol levels and promote relaxation. Try eating leafy greens, almonds, and pumpkin seeds to keep your body healthy and reduce stress levels.
2. Omega-3 fatty acids
If you want to control your cortisol levels naturally, include foods rich in omega-3 fatty acids in your diet. Include chia seeds, walnuts, and flax seeds in your daily meals to help lower cortisol and reduce inflammation.
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3. Stay away from sweet snacks
You may be surprised to learn that processed sugar increases cortisol levels in your body. So, eliminate all sugary snacks from your diet and replace them with berries, nuts or dark chocolate – all in limited quantities.
4. Probiotic-rich foods
Gut health and stress are intertwined. Include probiotic foods like yogurt, kefir, kimchi, or kombucha to keep your digestive system healthy and better manage cortisol.
5. Stay hydrated
Dehydration can increase cortisol levels in your body. Make sure to drink water and herbal teas throughout the day to keep you refreshed and hydrated.
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Also read: Coffee, ice cream and more: Avoid these foods when you’re stressed
While these foods and tips can help control your cortisol levels, it is still important to consult your doctor before adopting a new lifestyle. This is because every body is different and an expert can tell you what is best for you.
