In this day and age, we’re all running on the treadmill of a frenzy of culture, aren’t we? You have to work hard, play hard, and then get up to do it all again – it’s glorified like a medal of honor. But let’s face it, between deadlines, managing our daily lives and achieving our life goals, we have normalized stress 24×7. However, intentionally or not, it affects our body. All this stress takes a toll on you, especially with a hormone in your body called cortisol. Do you feel stressed all the time? Are you experiencing symptoms like weight loss, sleepless nights, mood swings, thinning hair and memory loss? Then it can be the reason for this can increase the level of cortisol. But don’t worry, with a few tweaks in your daily life, you can regulate your body’s cortisol levels naturally.
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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 the body. However, if you are constantly under stress, it can lead to a higher production of cortisol in your body, which can upset the balance.
How Can You Regulate Cortisol Naturally?
Nutritionist Urvi Gohil (@enrich_lifestyle_with_urvi) shares 4 easy ways to regulate cortisol levels in your body naturally. With a few simple tweaks in your lifestyle, you can manage this.
1. Sleep
Sleep is an underrated but important part of life. According to experts, if you don’t sleep at least 7-9 hours every night, it can increase the level of cortisol in your body. To achieve this, find a bedtime routine that works for you. Make sure to keep your gadgets away from your bed and stop using them at least 30 minutes before you go to bed. This will ensure that your body is well rested and not feeling sluggish the next day.
2. Exercise
Exercise is important not only for weight management, but also for maintaining cortisol levels. If you include low-intensity physical activity – such as walking, yoga, and cycling – in your daily routine, your body rewards you by releasing feel-good hormones. This will help maintain your mood and lower cortisol levels. However, according to experts, make sure not to engage in high-intensity exercise as it can cause high levels of cortisol in the body.
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3. The right diet
You are what you eat, so make sure you feed yourself with the right foods. The expert recommends keeping fried and processed foods out of your regular diet. In fact, keep caffeine out of your diet because it can increase stress. To deal with cortisol levels, make sure you include a balanced diet – full of vegetables and colorful nutrients – in your daily intake. Homemade food can help keep your diet clean and nutritious, helping you manage your stress levels with ease.
4. Stress Management
Get in the habit of decompressing every day. According to experts, invest in meditation, yoga, and deep breathing every day to regulate cortisol levels. Make sure to take out “me-time” for yourself where you indulge in activities that make you happy and satisfied with life. This can help improve your mood and eliminate things that can raise your cortisol levels.
Here Are Foods That Can Help You Regulate Cortisol Levels Naturally:
According to nutritionist Urvi Gohil, you can provide your body with the right foods to regulate cortisol levels naturally. Here are some foods that should be in your diet:
1. Food Rich in Magnesium
Foods rich in magnesium can help regulate cortisol levels and promote relaxation. Try including green vegetables, almonds, and pumpkin seeds to keep your body healthy and your stress levels down.
2. Omega-3 Fatty Acids
Include foods rich in omega-3 fatty acids in your diet if you want to regulate your cortisol levels naturally. Add chia seeds, walnuts, and flaxseeds, to your daily food intake to help reduce cortisol and reduce inflammation.
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3. Sugar Snacks
You may be surprised to know but refined sugar increases cortisol levels in the body. So, remove all kinds of sweet snacks from your food intake and replace them with berries, nuts or dark chocolate – all in moderation.
4. Food Rich in Probiotics
Gut health and stress are connected. Include probiotic foods like yogurt, kefir, kimchi, or kombucha to keep your digestive system healthy and regulate cortisol better.
5. Stay Hydrated
Dehydration can increase cortisol levels in the body. Make sure to drink water and herbal tea throughout the day to stay replenished and hydrated.
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See also: Coffee, Ice Cream And More: Foods to Avoid When You’re Stressed
While these foods and tips can help regulate cortisol levels, it’s still important to consult your doctor before trying a new lifestyle. This is because every body is different and an expert can tell you what is best for you.
