Cortisol is a hormone secreted by the adrenal glands--often referred to as the "stress hormone." Cortisol is important to many bodily functions, says Nikki Jackson of Neurogistics.com, "but too much secretion due to stress can result in adrenal burnout, weight gain, blood sugar imbalance, low immune system response and hormone imbalance." If your cortisol levels are too high, there are things you can do to reduce them.
Step 1
Reduce your stress--and make choices that are supportive of less stress in your life. Balance your work load, hire help and put things in proper perspective. Choose thoughts that are rational and based in reason--high emotional responses can trigger cortisol spikes. Seek the support of a life coach or counselor if need be.
Step 2
Take Vitamin C; it's perhaps the easiest solution to reducing cortisol levels. Psychology today.com reports, that in one study, German researchers asked 120 people to perform a public speaking task combined with math problems. Half the participants received 1,000mg of vitamin C, and elevated levels of cortisol and high blood pressure were much higher in those who did not get the vitamin supplement. Those who got vitamin C reported that they felt less stressed.
Step 3
Avoid caffeine. Coffee, certain teas and colas have caffeine. Just 1 cup of coffee per day can raise your cortisol levels for 12 to 18 hours. Some individuals are more sensitive to caffeine than others--so note your response to caffeine and avoid it to lower cortisol levels.
Step 4
Exercise daily. Although exercise can be stressful, it actually helps to keep cortisol levels in check due to endorphin release. Over-exercise, however, can lead to fatigue and burnout, so make sure to keep exercise sessions reasonable--between 30 and 45 minutes. Weight training increases human growth hormone, which also aids in blocking cortisol.
Step 5
Meditate daily for a minimum of 15 minutes. The longer you meditate, the more beneficial it is--meditation has been shown to reduce cortisol levels. Practiced daily, meditation can offset many of the cortisol-producing stress triggers that life offers you.
Step 6
Get a minimum of eight hours of sleep. Dr. Tsang reports that people who get less than eight hours of sleep per night are candidates for elevated cortisol levels. Make sleep a priority; set a bed time, dim the lights, turn off the TV or computer or take a bath to relax. A nighttime routine such as this will help your body prepare to sleep.
Things You'll Need
- Vitamin C
