Our bodies naturally produce cortisol during stressful times. According to the University of New Mexico, it performs two main functions: It prevents immune system inflammation during stressful events, and it circulates stored nutrients to the muscles. However, excessive cortisol levels can wear down your body's defenses. There are a variety of ways to reduce cortisol production naturally.
Deep Breathing Techniques
According to the Mayo Clinic, cortisol increases your heart rate and places stress on blood vessel walls. Deep breathing helps your mind and body relax and reduces stress. You can do this by sitting in a comfortable position in a chair, bed or on the floor. Breathe deeply through your nostrils, hold for a few seconds and then exhale through your mouth. Do this at least twice a day to help reduce stress and cortisol levels.
Physical Activity
Physical activity is not just for those looking to combat obesity and lose weight. The American Heart Association states that regular exercise can decrease blood pressure and stress levels and control weight. Choose any activity that you enjoy, such as swimming, walking, jogging, bicycling or dancing. The AHA recommends at least 30 minutes of exercise for a minimum of five days per week. Don't forget to cool down with gentle stretching after your workout. Many people fail to do this, but it promotes muscle relaxation and prevents injury.
Sleep
Those who are sleep deprived are more likely to have increased cortisol levels. According to Dr. Barry Sears, author of "The Zone Diet," lack of sleep can be detrimental to your health. Excess levels of cortisol over a long period of time can cause insulin resistance, a compromised immune system and a predisposition to illness. Dr. Sears recommends a minimum of eight hours of sleep to keep cortisol levels in check.
