Cortisol is a stress hormone produced in the adrenal glands during times of physical, mental or emotional stress. Although needed for survival, cortisol can be harmful to the body in excess amounts. Excessive cortisol can cause abdominal weight gain, muscle loss, anxiety, insomnia and heart disease. Natural ways of decreasing cortisol include adapting diet, exercise, relaxation and supplementation regimens to decrease stress.
Diet
One of the best ways to control cortisol levels is by eating properly. Make sure to eat every two to three hours, taking in five or six smaller meals throughout the day. Each meal should contain lean protein and low glycemic index carbohydrates, which inhibit cortisol production. Avoid excess caffeine, which can stress the adrenal glands and lead to overproduction of cortisol.
Exercise
Exercise inhibits cortisol production and helps to release "feel-good" chemicals such as serotonin and dopamine. Combine both resistance training and aerobic exercise for a total of 30 minutes to an hour at least three times a week. Do not exceed one hour of intense exercise at a time, as this dramatically increases cortisol production.
Relax
Take 15 to 30 minutes a day to relax. This could mean sitting down to chat with a friend or reading a book. Some may choose to use meditation; deep-breathing is a natural way to lower stress. Yoga is excellent for decreasing stress hormones such as cortisol. In addition, make sure to get seven to eight hours of restful sleep every night to counter excess stress.
Supplements
Some supplements help lower stress and cortisol levels. Herbal adaptogens, such as rhodiola rosea, ashwagandha, holy basil and ginseng may help. Also consider vitamin C, which is excellent for lowering stress and increasing energy without harmful side effects. The Life Extension Foundation also recommends fish oil, ginkgo biloba and phosphatidylserine. Phosatidylserine (PS) has been shown to inhibit excess cortisol production, according to LifeExtension Magazine.
