Cortisol is a hormone produced by the adrenal gland in response to stress.
Key Findings:
- There are many things you can do to lower cortisol levels and reduce stress.
- These things can include getting enough sunlight, exercising regularly, finding a hobby, practicing mindfulness, and getting enough sleep.
- By following these tips, you can help keep your cortisol levels in check and reduce your stress levels.
Recommendations:
- Get at least 15 minutes of sunlight exposure each day.
- Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Find a hobby that you enjoy and that helps you relax.
- Practice mindfulness techniques such as yoga or meditation.
When cortisol levels become too high, it can lead to various health problems such as weight gain, high blood pressure, and decreased immunity. Here are some of the ways to help lower cortisol levels and reduce stress:
Get Enough Sunlight: Regular sun exposure is an effective way to lower cortisol levels. Spending time basking in the sun can help relax you and manage cortisol levels. Doctors recommend at least six months of regular sunbathing to see the benefits [1].
Exercise Regularly: Physical activity is beneficial for both your health and mood. Regular exercise helps lower cortisol levels and reduce stress. However, avoid strenuous late-afternoon or evening workouts, which are more likely to keep you awake.
Find a Hobby: Engaging in a hobby is a great way to lower cortisol levels and reduce stress. Hobbies help provide a mental break from daily responsibilities and allow you to focus on something you enjoy.
Practice Mindfulness: Research has found that mindfulness-based stress reduction therapy can lower cortisol levels and feelings of stress. Activities such as yoga can also help lower cortisol levels, heart rate, and blood pressure.
Get Enough Sleep: Adequate sleep is crucial to keeping cortisol levels in check. Lack of sleep can increase cortisol levels, making it more difficult to manage stress.
Conclusion
Managing cortisol levels and reducing stress requires a holistic approach. No single food or pill can deliver you to a state of calm. A combination of regular exercise, adequate sleep, mindfulness practices, and engaging in a hobby can help lower cortisol levels and reduce stress.