Cortisol is a stress hormone produced by the adrenal glands, which sit just above the kidneys. Howtobefit.com says cortisol, which increases blood glucose, is part of the "fight or flight" response. This is the body's way of providing extra energy during times of physical, mental or emotional stress. High levels of cortisol may lead to excess fat storage around the abdomen. The stress that triggers cortisol production can also trigger emotional overeating, compounding the problem of weight gain.
Step 1
Eat a small meal consisting of around 300 calories every two to three hours. Combine complex carbohydrates such as whole grains with protein to stabilize your metabolism and blood sugar. Starvation dieting or skipping meals places unnecessary stress on the body and can elevate cortisol levels.
Step 2
Resist the urge to overtrain if you are a competitive athlete. While exercise helps to alleviate stress, cortisol levels peak after 45 to 60 minutes of aggressive strength training. Take a day of rest after lifting weights for two days in a row, or try a restorative workout such as Pilates or yoga.
Step 3
Try yoga and meditation for relaxation. Alison Anton of antonnutrition.com says "power" yoga such as Vinyasa, Bikram and Kundalini serve as both cardio workouts and meditative practices. Calming your mind, body and spirit and seeking harmony between the three may help reduce stress hormone production.
Step 4
Get between seven and nine hours of sleep a night. According to the National Sleep Foundation, you should complete daily exercise a minimum of three hours before retiring for the night, establishing an evening relaxation routine, and reserve your bed for sleeping and sex. Watching TV or reading in bed can hinder sleep, especially if the content is violent.
Step 5
Evaluate the degree of stress in your life. If you are constantly worried, nervous or uptight, ask yourself what changes you need to make to be happy and peaceful. Figure out what you want most in life, then take steps to achieve it.
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