Turn off stress hormone: 10 proven ways to reduce cortisol without pills
Photo how to reduce stress (Freepik)
If you constantly feel anxious, gain weight for no reason, or sleep poorly, cortisol, the stress hormone, could be running on high alert.
Prevention shares advice from leading experts, endocrinologist Dina Adimulam and integrative medicine doctor Monisha Bhanote, on 10 simple ways to lower cortisol and reduce stress without medication.
Why high cortisol is dangerous
Cortisol is produced by the adrenal glands. Its natural fluctuations are part of normal body function, explains Dr Adimulam. But chronically high cortisol can cause problems.
Physical effects include weight gain, especially around the abdomen, muscle weakness, and high blood pressure.
Mental effects include poor memory, learning difficulties, and mood swings.
Systemic effects include suppressed immunity and metabolic disturbances.
10 ways to lower cortisol without medication
If you suspect serious issues, consult a doctor. But you can start helping yourself now with these simple habits.
Prioritize sleep
Quality sleep is key to regulating hormones. Experts recommend 7 to 9 hours per night to keep cortisol under control.
Balance your diet
Diet directly affects stress. Dr Bhanote suggests adding magnesium and omega-3-rich foods such as fish, nuts, and leafy greens.
Identify your triggers
Stress drives cortisol spikes. Figure out what stresses you, such as work, news, or specific people, and find ways to minimize exposure.
Practice mindfulness
Meditation works. Try progressive muscle relaxation by tensing and releasing different muscle groups from head to toe. This also helps you fall asleep faster.
Breathe deeply
Breathing exercises can lower blood pressure and calm nerves. Try the 4 7 8 method, inhale for 4 seconds, hold for 7, exhale for 8.
Spend more time outdoors
You do not need a week in the forest. Even a lunch break in the park or a short walk in a botanical garden lowers stress. Fresh air and sunlight are your allies.
Connect with friends
Social support is critical. Positive interactions with loved ones act as a buffer against stress.
Make time for yourself
Self-care is necessary. It can take many forms, but the goal is always to improve mental and physical well-being.
Be mindful of caffeine
Coffee stimulates the nervous system and increases cortisol. Try limiting yourself to one cup per day and observe how you feel.
Use supplements wisely
Adaptogenic herbs such as ashwagandha or rhodiola rosea are traditionally used to combat stress. Always consult a doctor before taking supplements, especially if you have concerns about your hormonal balance.
Earlier, we explained how to keep stress under control.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
