How cortisol prevents you from losing weight - ways to reduce hormone levels

Functions in the body

Cortisol, or hydrocortisol, is one of the glucocorticoid steroid hormones of the adrenal glands, which is produced in the cortex of the paired organ. To produce this substance, a signal is required from the pituitary gland through the production of another hormone, adrenocorticotropin. It is produced in the anterior pituitary gland.

When the amount of this hormone decreases, cortisol levels rise sharply.

It is worth noting that the signal to the pituitary gland comes from the hypothalamus, which, in turn, is activated in a stressful situation, as well as under some other circumstances. Experts distinguish 2 types of hormone - free and involved in various processes in the human body.

The first is found in the blood in small quantities; it is quite difficult to detect it even during laboratory testing. The second, after entering the blood, is immediately distributed throughout the tissues and begins to perform its functions. Both types are produced in the adrenal cortex and have no differences in structure.

Cortisol in the human body performs important functions:

1. Regulates carbohydrate metabolism.
2. Reduces the amount of broken down glucose in muscle fibers, but at the same time increases this indicator in other tissues. This allows you to ensure active and uninterrupted muscle function during physical activity.
3. Increases heart rate and stimulates myocardial function, which also ensures normal physical activity and maintains vascular tone.
4. Normalizes blood pressure while increasing heart rate. This is necessary so that in a moment of danger or excessive excitement a person does not faint.
5. Stimulates brain function, makes all thought processes quick and clear, eliminates absent-mindedness, while helping to concentrate on the most important problem.
6. Improves memory.
7. It has a positive effect on liver function by regulating glucose levels in tissues.
8. Suppresses inflammation in the body, as well as the production of histamines. The latter substance is produced upon contact with allergens and provokes a pronounced reaction that worsens the human condition.

For women, the hormone is very important, because during pregnancy it is responsible for the formation of lung tissue in the unborn child. Despite the positive effects of cortisol on the body, some people are concerned about increasing its levels, especially professional athletes. This is due to the fact that with poor nutrition, the hormone extracts glucose from tissues, including muscles.

In addition, with a constant increase in hormone levels, cortisol obesity may develop, in which fat deposits accumulate in the arms, abdomen, back and sides, and the lower limbs remain emaciated.

Preventive measures

As soon as the drug treatment ends, the woman will feel relief. But to prevent the symptoms of high cortisol from returning, you will have to adjust your eating pattern and learn to approach life differently. It’s worth figuring out what helps control cortisol levels.

Changing Diet Patterns

Poor nutrition or an excess of foods of unnatural origin in the diet provokes changes in hormonal levels. Nutritionists have come up with a whole list of foods that provoke surges in cortisol. Excluding them from the diet helps to gradually normalize this indicator in a blood test. Usually you need to adjust the use:

• sweets containing cocoa beans;
• confectionery products, including wheat baked goods;
• coffee, especially concentrated varieties;
• energy drinks;

  

• green tea or herbal drinks;
• fast food and other sources of fast carbohydrates.

Vegetables, fruits, as well as dishes with cereals and fresh sea fish help maintain the required level of the hormone. At the same time, you need to drink enough water and monitor its purity. You can resort to some folk methods. Alternative medicine advises introducing tinctures of St. John's wort and rhodiola rosea into the diet.

It is important that the tincture contains a minimum of components, since a simple composition will preserve the necessary enzymes.

Such drinks support the functioning of the adrenal glands and reduce stress. Less commonly used are licorice and eleutherococcus. But you shouldn’t hope that these remedies will help in the shortest possible time.

Some need to be taken for at least six months to achieve the effect. This is why traditional medicine is less popular than methods of protecting against worries.

Stress protection

Of course, it is almost impossible for an adult to completely protect himself from stress at work, among family and friends. That is why it is important to learn how to properly deal with their consequences and remove negative energy. The most common way is physical relaxation through a massage, sauna, or swimming pool. For women, yoga or meditation practices are especially recommended. Note that it is impossible to simultaneously treat the patient with medication and give her similar physical activity.

The reasons lie in the fact that during treatment, energy consumption, which reduces the effectiveness of therapy, is minimized.

Sometimes the solution is unexpected. Recent British studies have shown that people who chew gum have 12% lower levels of free cortisol in their saliva - the hormone is also found in small quantities there.

Therefore, it is appropriate to say that the fight against stress can be built independently by everyone. But it’s worth studying other advice from psychologists.

Social interaction helps combat stress, even if a girl positions herself as an introvert. After working days, it’s worth taking a walk with friends and visiting public places. In cases where communication with people is difficult, you can get an animal: a dog, a cat. They also reduce stress and create a pleasant atmosphere in the home.

The finishing touch is the regulation of the daily routine. If you sleep at least eight hours, the ability to simply accept failures or conflicts will develop faster. But remember that excess sleep, that is, bringing rest to 10-12 hours per day, leads to low cortisol. With it, exactly the opposite negative symptoms appear.

Symptoms of increase

How to lower cortisol in women is of interest to patients who suffer from elevated levels of this hormone; the first step will be to collect an anamnesis and clarify the symptoms.

The main manifestations are as follows:

1. Increased blood pressure with a simultaneous increase in heart rate. In this case, the patient constantly feels pulsating blood in her temples and pain in the back of her head.
2. Tachycardia, which may be accompanied by arrhythmia.
3. Muscle weakness, especially with prolonged exercise.
4. A rush of blood to the face, causing a feeling of heat.
5. Constant thirst, forcing the patient to drink a lot of fluids. However, this does not help eliminate the symptom and does not improve the condition of the mucous membranes and skin.
6. Frequent urination associated with increased blood pressure and increased filtration of blood in the kidneys.
7. Rapid weight gain, in which fat is concentrated in the upper part of the body.
8. Decreased libido, menstrual disorder.
9. Sudden mood changes, sleep disturbance.
10. Deterioration of bone condition, up to the development of osteoporosis.
11. The appearance of bruises on the skin that are not associated with injuries.
12. Changing taste preferences.
13. Decreased concentration and memory impairment.
14. Weakness and fatigue even after a long rest.

If high cortisol levels persist for a long time, the development of a hypertensive crisis, as well as type 2 diabetes, is possible. Metabolic disorders negatively affect the processing of not only carbohydrates, but also fats and proteins. The highest level of hydrocortisol is recorded in the morning, and the lowest in the evening and night hours.

Treatment of pathology

It is necessary to regulate the level of cortisol in the blood only after a comprehensive examination and prescription of appropriate medications by a doctor. All disorders that provoke the release of cortisol are divided into three groups:

1. ACHT-dependent (ACHT is an adrenocorticotropic hormone secreted by the pituitary gland and directly affects the secretion of cortisol).
2. AKGT independent.
3. Functional.

It is impossible to diagnose the cause of the failure on your own. There are no universal medicines. Taking independently selected hormonal drugs is unacceptable. Effective reduction of cortisol depends on accurate diagnosis of the disease . The preparation of a set of measures should be supervised by the attending physician. He decides what methods to use to reduce cortisol levels.

Chronic high cortisol is a dangerous pathology. Excessive secretion of the adrenal glands leads to their exhaustion, general hormonal imbalance and the occurrence of diseases. The reasons for its stable high concentration may be different, but only a specialist should be involved in identifying and treating them.

Today, almost everyone, even those who have nothing to do with the study of the human body or athletics, knows what hormones are and how they control the proper functioning of our body. One of the main ones, belonging to the catabolic series, is cortisol, the so-called “stress hormone”. In fact, it is this substance that takes responsibility for the processes of destruction in the human body. But you shouldn’t be afraid of this, because at the same time it brings considerable benefits.

Some may have an excess of this substance produced by the adrenal glands in their bodies, while others desperately need to increase their levels. Those who are professional bodybuilders, as well as those trying to lose weight or suffering from obesity especially dislike it and are constantly looking for how to lower cortisol in the blood. After all, it destroys protein, that is, it actually tries in every possible way to destroy the results of hard work in the gym to build muscle. Is it possible to forcibly lower the level of stress hormone and what will have to be done to do this, we will talk today.

Reasons for the increase

Cortisol in the body of women can increase for various reasons. But in order to find out how to lower the level of a substance, it is necessary to identify the most important provoking factor.

There may be several of them:

1. Frequent stressful situations provoke increased production of cortisol.
2. Following a strict diet for a long period.
3. Sleep disorders.
4. Chronic vitamin deficiency associated with poor nutrition, as well as pathologies of the digestive tract.
5. The period of bearing a child.
6. Professional sports.
7. Inflammatory diseases of internal organs.
8. Allergic reaction to food, medicine or chemical components.
9. Diseases of the reproductive system, for example, polycystic ovary syndrome.
10. Diseases of the pituitary gland and hypothalamus.
11. Adrenal tumors localized in the fascicular layer of the cortex.
12. Taking medications containing interferon.
13. Alcohol abuse on a regular basis.
14. Pathologies of the thyroid gland.
15. Liver failure, liver cirrhosis, hepatitis.

Not only negative emotions can provoke an increase in hormone levels. Pleasant experiences also affect the concentration of the substance in the body.

What is cortisol?

Cortisol is, in a sense, a natural steroid hormone. It is produced by the adrenal glands when the body is under stress. Its main purpose is to regulate the process of energy production in the body. It determines which nutrient (carbohydrates, fats or proteins) and in what quantity will be used. In other words, this hormone is needed for survival. Cortisol is criticized in vain. Many people do not understand that this hormone is always present in our body. When we wake up in the morning, cortisol is released into our circulatory system to help us get out of bed. Then, throughout the day, it determines which energy source to use. Its level gradually decreases throughout the day. Problems appear only when its amount in the blood remains elevated for a long period of time.

How to determine

To use any medications, a specialist prescribes a diagnostic examination, which includes several tests and methods.

Normally, cortisol levels in biological materials range from 138-165 nmol/l. Based on the diagnostic examination data, the specialist prescribes appropriate treatment.

When should women lower cortisol?

To understand why women need to control their cortisol levels - recent experiments have shown that it is the fair sex who are more likely to have elevated levels - it is necessary to know what a deviation from the norm leads to. Girls' body weight increases, anxiety arises, the risk of developing depression increases, and vital energy almost disappears. Even after a long break from work, patients do not feel rested. They literally lose the meaning of existence. Over time, the menstrual cycle becomes disrupted and infertility becomes more likely.

In short, excess indicates that the body cannot cope with the load on the nervous system. But research is being carried out to establish this.

First, a comprehensive examination is organized: blood and urine tests are taken. The indicators should be assessed by doctors: a therapist, a pediatrician or an endocrinologist, the latter option is considered preferable.

Delayed treatment provokes diabetes, osteoporosis or diseases of the cardiovascular system.

The required level is calculated according to the gender and age of the patient. Middle-aged women should have 138-640 nmol/l in their blood and about 27.6-276 nmol/l in their urine. If the data obtained differ radically from the norm, not only preventive measures are prescribed, but also full treatment. They are worth talking about in separate paragraphs.

How to get it back to normal

Several methods are used to normalize the level of an important hormone. Most often, medications are used, but traditional recipes, as well as alternative methods, are also considered effective.

Medications

There are drugs that have the ability to block the production of cortisol, which allows it to normalize its level in the body.

The most effective medications:

1. Omega-3 in capsule form is considered the best way to normalize blood sugar levels, improve digestion and regulate processes in the brain. That is why the drug is prescribed to regulate hormone levels. The daily norm is 3 capsules. Must be taken for at least 30 consecutive days. After this, the patient donates blood again for testing. The price of the medicine is 550 rubles. It is effective and has an additional positive effect on the body.

   

2. Clenbuterol is a syrup that is prescribed to patients with bronchitis or bronchial asthma. One of the side effects of the drug is considered to be a decrease in cortisol levels. You need to take the syrup 10 ml 2 times a day for 10 days. The product should only be prescribed by a doctor if there are no contraindications. The price of the medicine starts from 60 rubles.
3. Hydroxymethylbutyrate is available in tablet form. Typically, the drug is used by athletes who are artificially trying to build muscle mass. The medication reduces the level of the hormone, so it is prescribed to women when the levels are exceeded. The daily norm ranges from 1-2 tablets, depending on the degree of deviation. Duration of treatment is from 10 to 20 days. The price of 180 tablets of the medicine is approximately 1,400 rubles.
4. L-leucine is a dietary supplement that has recently come into use as a cortisol-lowering agent. The daily dose is 100 g, the product is available in powder form. The supplement must be taken for at least 2 weeks in a row. In each case, the dosage and duration of the course may vary. The price of the package is approximately 700 rubles.
5. The American drug Lerora contains exclusively herbal components that normalize metabolic processes, eliminate anxiety and improve the psycho-emotional state. Cortisol levels return to normal naturally. You need to take 2-3 capsules per day, the duration of the course is from 2 to 4 weeks, depending on the degree of deviation. The price of the product is approximately 2200 rubles.
6. Ketoconazole in tablet form contains the active ingredient of the same name. It affects the functioning of the adrenal cortex, which helps normalize cortisol levels. It is necessary to take 2 tablets per day for 7-14 days. The medication is also used as prescribed by a doctor, its cost is approximately 200 rubles.

Any medication can be used only as prescribed by a doctor, which will avoid complications.

Traditional methods

The experience of fans of traditional medicine will tell you how to lower cortisol in women. Some recipes help reduce stress on the nervous system, which naturally reduces the amount of the hormone. Motherwort decoction is a natural sedative. You can prepare it from 500 ml of water and 20 g of dry raw materials.

It is necessary to boil the composition for 5-7 minutes, leave for 1 hour, filter and take 150 ml before bed. Repeat the intake for 5-7 days in a row.

Chamomile infusion helps improve sleep and normalize the patient’s psycho-emotional state. For 300 ml of boiling water you will need 1 tsp. dried flowers of the plant, leave for 30 minutes. After this, take the filtered composition before bed. If you are under severe stress, you can drink the drink 2 times a day. The duration of the course is 10 days.

Peppermint tea is the most popular sedative of natural origin. You can take it 2 times a day, 200 ml. The composition should be prepared from 3 g of dry mint leaves and 400 ml of boiling water. Divide the resulting composition into 2 servings and consume according to the scheme. The duration of treatment is 10-14 days.

How to lower cortisol in women? You can drink mint tea.

This remedy not only calms the patient, but also reduces heart rate and blood pressure. Alcohol tincture of valerian is used for chronic stress. You can buy it at the pharmacy or prepare it yourself from 100 ml of alcohol and 20 g of plant rhizome.

You need to infuse the product for 2 weeks, after which you take 30 drops before bed for 14 days. Any of the recipes can be used only after examination by a specialist. Self-medication can be dangerous for the patient.

Other methods

To reduce the level of a dangerous hormone, you need to pay attention to your diet. It is recommended to reduce the amount of carbohydrate foods and eat more vegetables and fruits. It is important to normalize your drinking regime and include green tea and fresh juices in your diet.

In addition, it is necessary to exclude the possibility of overeating. This is due to the fact that excessive stress on the digestive system provokes a sharp increase in blood sugar levels. This, in turn, leads to a surge in cortisol levels. The body perceives overeating as stress, so it is important to eliminate it.

Massage is a simple and accessible method of normalizing general condition. A relaxing massage performed by a specialist helps normalize cortisol levels without medication. The procedure should last at least 30 minutes, and it is recommended to repeat it 3 times a week. The course consists of 15-20 sessions.

Normalizing the work and rest schedule is another simple and accessible method for normalizing hormone levels. The patient is advised to ensure that she gets a full night's sleep, take regular breaks during work, and avoid overwork.

Such methods will help normalize indicators even without the use of medications or traditional medicine recipes. But changes in the regime must become a new way of life, then the result will be maintained.

The Best Ways to Lower Cortisol Levels

If you're wondering how to lower your cortisol levels, reducing your stress levels and eating a healthy diet can go a long way. In addition, special supplements and herbs can also normalize cortisol levels. We've listed a few natural options below.

Improve Your Diet

Research shows that stress often affects your eating behavior; in particular, you may crave foods high in fat, sugar, and carbohydrates. Switching to a plant-based diet based on fruits, vegetables, nuts, seeds and healthy fats is naturally anti-inflammatory.

Possible complications

In the absence of treatment, as well as a constant increase in the level of the hormone in the body, the likelihood of complications increases.

The most common of them:

1. Severe obesity.
2. Diabetes.
3. Pathologies of the pituitary gland and hypothalamus.
4. Advanced hypertension.
5. Arrhythmia and tachycardia, moving into the chronic stage.
6. Disorders of the digestive tract.
7. Chronic insomnia.
8. Infertility.
9. Vascular diseases that cause stroke.
10. Atherosclerotic changes in blood vessels.
11. Myocardial infarction.

Any of the complications not only threatens health, but can also cause death.

Cortisol is one of the important hormones in the body of women, which is produced by the adrenal cortex. If indicators deviate from the norm, many patients want to know how to lower the level and prevent consequences. If you follow your doctor's recommendations, you can quickly eliminate the problem.

How to reduce hormone levels

If you are finally convinced of the presence of this disease, then it’s time to think about how you can reduce cortisol levels? After the examination, the attending physician will describe in detail the stages of treatment to normalize hormonal levels.

In addition, there are a number of fairly simple manipulations that can also significantly reduce the level of stress hormone in the blood.

• Good mood. Positive emotions and laughter are one of the simplest and at the same time effective means for treating excess cortisol, as they can significantly reduce its level in the blood without drug intervention.
• Proper nutrition. To treat excess cortisol in the blood, a special diet is used, which involves consuming foods with a low glycemic index, an abundance of healthy fats and a complete absence of alcohol, coffee and other stimulants. Consuming fish oil can also reduce stress hormone levels.
• Calm. In the treatment of elevated levels of the stress hormone, the patient’s ability to avoid stressful situations, which are the main cause of a sharp release of cortisol, is of great importance. To do this, it is quite enough to simply be less nervous.
• Limitations on physical activity. The duration of aggressive training and heavy physical labor should be reduced to one hour per day. This makes it possible to partially reduce the critical level of the stress hormone in chronic conditions.

To lower cortisol levels, you need to clear your life of all kinds of stress and start eating right. This is not a treatment as such, but only then can one think about the appropriateness of drug intervention. Partial, and in some cases, complete healing from this disease is in your hands.

And about how we reduce cortisol levels.

It performs very important and even vital functions in our body.

Although chronically elevated levels can significantly impact quality of life and be a major cause of poor health, cortisol also helps maintain homeostasis in the body and ensure normal functioning.

How does cortisol work?

Cortisol, like many other hormones in our body, is produced in the adrenal glands by their cortex.

When we experience stress, the hypothalamus tells the pituitary gland to release a special hormone to stimulate the adrenal cortex to produce cortisol.
When enough stress hormone is released, the two mentioned brain structures become silent, the cortisol level gradually decreases and returns to normal. This is an ideal scenario that doesn't happen very often in real life. In the hustle and bustle of everyday life, we are almost constantly in a state of stress; accordingly, a lot of cortisol is released and the body gets used to the fact that it now needs more of the hormone to overcome the same problems. This creates an imbalance in the entire hormonal system
, because the failure of one hormone inevitably leads to the failure of others. To complicate the issue, cortisol levels are also affected by conditions such as hypothyroidism, obesity, type 2 diabetes, and elevated estrogen levels.

Important properties of the stress hormone

In addition to the function obvious from its name, the stress hormone cortisol also has a number of other beneficial properties:

• stimulates the liver, promoting the processing of amino acids into glucose;
• improves the metabolism of fatty acids in the body;
• helps in the fight against inflammation and allergies;
• prevents the loss of sodium, which is important for health, in urine;
• Helps you stay calm and focus.

The lowest level of this hormone is observed in the evening hours, and the highest in the morning (more about the cortisol curve). With the sleep hormone melatonin, the situation is the opposite: when you wake up, its level is minimal, and then during the day it increases at the same rate as cortisol levels decrease. These two hormones, acting in opposite directions, maintain the natural rhythm of sleep and wakefulness to maintain homeostasis.

What does imbalance lead to?

In the absence of any disease, normal cortisol levels ensure the maintenance of optimal health. If the level is too low or high, disturbances are observed in many areas of life:

• body weight increases;
• libido decreases;
• persistent tension headaches appear;
• anxiety arises and depression develops;
• the level of vital energy decreases;
• problems with sleep appear;
• the menstrual cycle is disrupted;
• possible development of infertility;
• blood sugar levels chronically increase;
• problems with the intestines appear;
• the risk of developing osteoporosis becomes high;
• the cardiovascular system suffers.

This hormone is a major participant in the body's "fight or flight" response.

which was especially relevant and necessary in the distant past to save people from a real physical threat to life.
Today, such situations are extremely rare, but the structure of our body has remained the same and now we react in a similar way to less life-threatening situations such as diseases, chronic lack of sleep, strict diets, suppressed emotions, environmental pollution, etc. Such situations arise everywhere and force us to remain in a state of stress for a long time, which means that cortisol production becomes chronically high. Thus, we are almost always in “fight or flight” mode,
which causes us to reduce the importance of other important functions of the body: reproduction, digestion and relaxation.

For chronically elevated cortisol levels

• Serious disturbances in the functioning of the thyroid gland
  occur .
• When the stress hormone rises
  , it stimulates the production of insulin, which in turn increases appetite. Particularly cravings arise for carbohydrate and fatty foods, which is reflected in an increase in body weight, and the abdominal area is most susceptible to the deposition of excess fat.
• This whole process resembles a vicious circle, since due to increased body weight, estrogen levels may increase
• which, in turn, provokes excess weight gain due to disturbances in the thyroid gland, increased insulin production and decreased sensitivity to leptin
  .

Determine and reduce cortisol levels

You need to take a test to determine cortisol levels at different times of the day, taking into account the natural fluctuations of the hormone and identifying the real dynamics of its changes. Tests can be carried out in different ways, by donating blood, urine or saliva, and thus determining the very fact of cortisol imbalance and the degree of its complexity.

You can reduce the level of the hormone cortisol with the help of these useful supplements:

• Magnesium. It is known for its calming properties, reduces adrenal sensitivity and is involved in more than 300 reactions in the human body. This mineral is useful for all people to take from time to time, and not just those who have problems with cortisol balance, especially since magnesium deficiency is observed in the majority of the world's population. The most acceptable form is magnesium glycinate, since glycine acts as a sedative, has high bioavailability and minimal side effects.
• Holy basil is an excellent natural adaptogen that helps normalize thyroid function and promote a healthy response to stress.
• B vitamins, especially B12, B9 and B6, help in modeling the correct response to stress and directly affect the levels of neurotransmitters in the brain.

During stressful situations, the body loses large amounts of magnesium and vitamin B through urine, so replenishing these substances in such a chronic condition is mandatory.

Changing your lifestyle is the key to success

Taking a variety of supplements is always beneficial for the body, but it can in no way replace the positive effect on the hormonal system that comes after changes in lifestyle. This will take quite a long time, because the cortisol level did not rise to a chronically high level in one day. If you follow these important, but not at all complicated rules in everyday life, you can eventually get rid of problems associated with high levels of stress hormone:

• Try to go to bed between 22:30 and 23:00, this will help reduce cortisol and increase melatonin to optimal levels, so you will sleep long and soundly.
• By sleeping at least 7.5 to 9 hours a day, you will help your body cope with excess weight, while improving the response of the hormone leptin, which is also associated with cortisol.
• A balanced diet with plenty of vegetables, fruits, healthy fats like avocados, fiber, chia seeds, and protein from any source will help provide the body with the nutrients it needs to fully repair processes affected by increased cortisol.
• Take warm baths with Epsom salts and lavender essential oil to enrich your body with magnesium and leave you feeling calm and relaxed.
• Learn stress management techniques and try to reduce your caffeine intake.
• Get regular exercise, such as yoga, stretching, or tai chi.

Work on normalizing the level of cortisol in the blood is quite long and painstaking, and is primarily based on identifying the main cause of hormonal imbalance. Remember that it is impossible to isolate yourself from stressful situations, but you can learn to manage them effectively and deal with your emotions constructively, thereby making a significant contribution to your good health and well-being.

Beauty and radiance to everyone! And take care of yourself.

Stress and the level of the hormone cortisol are two inseparable concepts. Below we will tell you 8 ways to lower cortisol and cope with stress yourself with the help of proper hormone function.

Cortisol isn't always a bad thing. This stress hormone helps the immune system during a sudden crisis, be it a physical attack or an emotional setback. Cortisol will help you tap into energy reserves and increase your ability to fight infection.

The problem is that constant stress keeps the survival mechanism constantly turned on, undermining the proper functioning of hormones. Chronically high cortisol levels can cause sleep problems, suppressed immunity, abnormal amounts of blood sugar, and even weight gain.

“When there is a lot of cortisol, it tells the body to eat something high in calories. This is a survival tactic. If you need to escape from a predator, you also need a lot of energy. But in the modern world, you don't need to survive, so cortisol should always be normal, says biochemist Sean Talbott, Ph.D.

Luckily, there is an antidote to high cortisol: relaxation. Here are eight surprising ways to help manage stress and, in some cases, cut your cortisol levels by almost half.

To Reduce Cortisol by 20%... Say "Om"

People who practice Buddhist meditation have significantly lower cortisol levels and stable blood pressure. Likewise, participants who meditated every day for four months saw an average reduction in stress hormones of 20%. Scientists at Maharishi University came to these conclusions. While the cortisol level in the group where they did not meditate increased significantly. (Try these 8 simple meditations that will change your life).

To reduce cortisol by 66%... Listen to more music

Music has a calming effect on the brain, especially if you have been under a lot of stress. When a doctor at Osaka Medical Center in Japan played a tune to a group of patients undergoing colonoscopy, the subjects' cortisol levels decreased compared to those who had the same procedure in a quiet room. Even if you don't have a gastrointestinal test coming up anytime soon, you can reduce cortisol in other stressful situations. For example, if you need to attend an important dinner, then simply add background music - this will help calm you down. It is also advisable to listen to something soothing before bed, rather than watch TV.

To reduce cortisol by 50%... Go to bed early or take a nap

What is the difference between six hours of sleep and the required eight hours of sleep? “Fifty percent of the blood is cortisol,” Talbott says. When a group of pilots slept six hours or less over seven nights, their on-duty cortisol levels increased significantly and remained elevated for two days. Such studies were carried out at the German Institute of Aerospace Medicine. The recommended eight hours each night stops the body from working and gives it enough time to recover from daily stress. If you absolutely don’t have time to sleep, just take a nap during the day. Researchers at the University of Pennsylvania found that a midday nap reduces cortisol levels and helps you recover if you've lost needed hours of sleep at night.

To reduce cortisol by 47%... Drink some black tea

“A cup filled with fun” is what the British say about black tea. It is associated with comfort and tranquility. The British prefer to drink it in the afternoon. As it turns out, this has a scientific connection. When volunteers at University College London were given stressful tasks, those who regularly drank black tea had a 47% decrease in cortisol within an hour of the tasks. While those who drank fake tea reduced their stress levels by only 27%. Study author Andrew Steptoe, Ph.D., suspects that the chemicals polyphenols and flavonoids may be responsible for the calming effects of drinking tea.

To Reduce Cortisol by 39%... Take a Walk with a Fun Friend

A supportive friend who distracts you from your problems can help reduce your hormonal changes due to stress. “Just laugh a lot and it will reduce your cortisol levels by almost half,” advise researchers at Loma Linda University. If a funny friend can't get out to drink with you, you can achieve the same effect by watching funny comedy shows.

To reduce cortisol by 31%... Book a massage

Rest and massage will help reduce your stress levels. According to research from the University of Miami and the School of Medicine, after several weeks of massage, cortisol in subjects decreased on average by almost one third. It also helps keep cortisol levels within normal limits. Massage sessions reduce stress by stimulating areas that promote the production of serotonin and dopamine. These hormones help us feel good and free when we are spending time with friends or doing something fun.

To Reduce Cortisol by 25%... Do Something Spiritual

Religious rituals protect many people from everyday pressures and reduce cortisol production. Researchers at the University of Mississippi came to this result. Subjects who attended church had, on average, lower stress hormone levels than those who did not attend church at all. If religion doesn't interest you at all, try developing your spiritual side by walking through natural "cathedrals" - in the forest or along the beach. You can also do charity work.

To reduce cortisol by 12-16%... Chew gum

Next time you feel run down, try chewing gum. “It will relieve stress instantly,” says new data from Northumbria University in the UK. During times of stress, people who chewed gum had 12% less cortisol in their saliva than those who did not chew gum. The reason is that chewing gum increases blood flow and neural activity in certain parts of the brain.

Based on materials:

https://www.prevention.com/mind-body/how-lower-cortisol-manage-stress

Cortisol is a hormone secreted by the adrenal glands and is known as the “stress hormone.” Cortisol is different from other hormones in that it causes blood pressure and blood sugar levels to rise. Chronically high blood pressure can increase the risk of developing cardiovascular disease, diabetes and obesity.

Effectively managing stress, and therefore cortisol, will help avoid health complications and protect the immune system. Cortisol plays an important role in helping to release insulin and maintain glucose levels, so it is very important for each person to know what this hormone is and what remedies are available to restore its normal levels.

Reduce stress by stimulating the production of gamma-aminobutyric acid (GABA)

It is known that gamma-aminobutyric acid (GABA) suppresses the activity of the hypothalamic-pituitary-adrenal axis. GABA itself is the most important neurotransmitter in our body and is formed from glutamic acid using the enzyme glutamate decarboxylase.

List of substances that stimulate the body's production of gamma-aminobutyric acid (GABA)

1. Butyrate()
2. Ketogenic Diet (, ) During ketosis, more glutamate is metabolized and GABA production is increased, but evidence is conflicting.
3. Henokiol from magnolia ()
4. Theanine ()
5. Hops()
6. Chinese skull cap ()
7. Kava()
8. Valerian ()
9. Taurine (but only works at high doses) ()
10. Ashwagandha (weak effect) ()
11. Bakola (weak effect) ()
12. Sauerkraut
13. Beet kvass
14. Pickled ginger

Various substances to reduce the body's stress response

Please note that some of these substances have only been tested on animals.

1. Turmeric
2. Fish fat ()
3. Radiola pink ()
4. Magnesium (, )
5. Zinc()
6. Selenium (
7. Probiotics ()
8. Black cumin oil (Nigella sativa) ()
9. Lysine()
10. Vitamin C ()
11. Oxytocin ()
12. St. John's wort ()
13. Phosphatidiscrine ()
14. Aromatherapy (especially orange essential oil) ()
15. Schisandra (lowers cortisol levels) ()
16. Basil (animal study only) ()
17. Tribulus (reduces the production of corticotropin-releasing hormone and cortisol) ()
18. Ginseng (blocks ACTH production, especially useful for long-term chronic stress) ()
19. Cordyceps (animal study only) ()
20. Ginkgo Biloba (works well against short-term acute stress) ()
21. Apigenin (, )

SCHEME OF INTERACTION AND WORK OF GABA (GABA)

Adjusting your diet

For complex treatment of the resulting excess cortisol, first of all, a diet is prescribed. Its rules require:

• eat foods with a minimal hypoglycemic index;
• add vegetable fats to the diet;
• give up alcohol;
• energy workers;
• coffee.

This alone reduces (without drugs) the level of the hormone in a very short time.

It is important to eat less refined foods. The most dangerous things are pure sugar, sweets and other fast carbohydrates. All of them provoke an increase in glucose, which overstimulates the nervous system.

We definitely need to reduce our consumption of:

• white bread and baked goods;
• pasta;
• rice;
• potatoes;
• chocolate;
• confectionery products.

Some sources claim that a 47 percent reduction in cortisol will occur immediately if you drink a mug of black tea. In principle, this product is really good for calming. However, the drink should not be strong.

An important measure to reduce cortisol is proper drinking regimen. You must consume at least 2 liters of clean water per day. Even a minimal lack of moisture leads to stress, and therefore to increased secretion of the hormone. Excessively dark urine color indicates dehydration.