The recent article in Psychology Today precisely talked about cortisol. So, what exactly is cortisol? It is a stress hormone which is considered as number one enemy of our health. Till time research has revealed that high level of cortisol in the body lowers the immune function, interfere with memory and learning, lower bone density, increases blood pressure, weight gain, heart disease and cholesterol. Well, there is a long list of the bad impact of cortisol on our body!
The body produces cortisol when we are under stress. It is a byproduct of evolutionary programming, innate which is designed to indicate danger or initiate action. Along with epinephrine, cortisol is one of the important stress hormone carry of enormous functions.
It will not be an exaggeration if we say that cortisol helps us to be alive as it maintains our body’s homeostasis. It performs important functions like regulation of blood pressure levels, immune system responses, metabolic activities, heart functions, inflammation in the body, central nervous system activity and blood vessel functions.
But we should know that increase in stress level in the body leads to overproduction of cortisol. This overproduction of stress hormone results into all kind of disorders which includes: anxiety and depression, high blood pressure, elevated cholesterol, weight gain, heart disease, damage to immune system, learning and memory issues along with cognitive problems.
Thus, it is very important to control the level of cortisol in our body and prevent the overproduction of this stress hormone.
Here Are 7 Ways To Reduce Cortisol In The Body:
1. Get Some Exercise
Is there anything that physical action won’t help? Truly… there is by all accounts another concentrate each other day that connections activity to medical advantages. At any rate, doing exercise every day can lessen cortisol by “discharging” repressed anxiety or other counterproductive feelings.
One hypothesis is that trepidation expands cortisol and that by practicing we expand upon our backbone, flexibility, and self-assurance, viably neutralizing potential dread and decreasing cortisol levels. Speculations aside, practice in any structure is an incredible approach to decrease cortisol levels.
2. Practice Mindfulness Or Meditation
Any sort of meditation practice can bring down cortisol levels. Indeed, even a couple of full breaths amidst a rushed workday can diminish our tension and anxiety, which likewise brings down the anxiety hormone.
A decent, mindfulness practice: when we begin to understand pushed in any capacity, take 10-15 full breaths while feeling the body unwind. Giving careful consideration to our body and brain is called meditation – a practice that is fantastically gainful to lessening a large number of negative impacts, both mental and physical. Obviously, this decreases levels of cortisol.
3. Connect With Others
Specialists at Johns Hopkins University found a connection between social confinement and expanded levels of cortisol in mice. It is trusted that those with an inclination towards emotional sickness who are socially separated in immaturity are more at danger for the advancement of irregular conduct sometime down the road.
This study affirms what numerous researchers definitely knew: human holding is essential to physical and psychological wellness at any age. Familial ties, fellowships, and close connections are all gainful to push and accordingly diminish cortisol levels.
4. Laugh A Little
“Laughter is the best medicine.” what number times have we heard this for the duration of our lives? Dr. William Fry, a behavioral therapist whose been contemplating the impacts of laughter for more than 30 years, expresses that giggling is inseparably connected to various physical and mental advantages.
One such advantage of giggling is its beneficial outcome on anxiety hormone levels. Concentrates on demonstrate that having a comical inclination, giggling and levity are all helpful in decreasing the levels of cortisol and different anxiety hormones.
5. Listen To Some Tunes
Practically every one of us has encountered music’s inclination improving properties. There’s something about putting on a most loved tune and feeling vastly improved for doing as such. Turns out that there is a synthetic explanation behind this: music builds up endorphins (“feel great” chemicals) and lessens the measure of anxiety hormones in the mind.
6. Eat Healthy
Certain nourishments, for example, eggs, fish, incline meat, flaxseed, citrus natural products, berries, and verdant greens can lessen cortisol levels. Another smart thought for bringing down anxiety and lessening cortisol is to consolidate five little meals a day. This fights off appetite and decreases the basic sustenance yearnings that outcome from elevated amounts of cortisol.
At long last, executing a high-fiber and high-protein eating regimen will help in decreasing anxiety hormones. Decreasing complex sugars (i.e. sugar and starches) is another thought that aides in keeping cortisol levels under control.
7. Get Enough Sleep
This one is moderately easy to clarify. Not getting sufficient rest which is 7 to 9 hours a night delivers an efficiently negative reaction from the body. We’re inclined to subjective hindrance and are more receptive to the earth around us, both things are awful for anxiety.
It is imperative to set up a sleep schedule. Rest specialists prescribe to follow the same timetable of sleep consistently, including on weekends. One should be totally stressed free when you hit the bed. So, just say no to phone calls, computer, tablets, and TV during sleep time. Have a peaceful sleep and all your problems will vanish in no time.
So, these are the simple ways you can implement to lower down the cortisol level in the body. Remember the cortisol can actually destroy your health when overproduced in your body but the balance level of cortisol is a miracle for your body. Just keep the right amount of cortisol in your body and let the body function in an extremely awesome way!