How to lower cortisol in order to finally lose weight and gain muscle mass (+ norms and methods for determining hormone levels)

When to lower cortisol

If a woman has a high level of stress hormone in her blood, it is necessary to undergo a comprehensive examination and do an additional clinical urine test. Not every such condition is associated with pathologies. Preventative measures will be enough to stabilize hormonal levels. The main reducing factor for hormone imbalances is proper rest and stress reduction .

When adrenal dysfunction is diagnosed in women, neoplasms are detected in the hypothalamic-pituitary system, and other pathologies, appropriate therapeutic measures are carried out. This is drug therapy or surgery.

Timely treatment is extremely important, since excessive load on the body of high cortisol leads to the development of diabetes, osteoporosis, heart and vascular diseases, weakened immune defense and other dangerous ailments.

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.

Cortisol blockers

A separate group of medications (or dietary supplements) consists of cortisol blockers. Their action is directed:

• to reduce hormone activity;
• inhibition of secretion of the active substance.

Cortisol blockers are well known and in demand in the sports environment. They are used after taking anabolic steroids to protect muscle mass. For this purpose, they are used by people with heavy physical labor. The most popular means are:

• Omega-3;
• amino acids;
• vitamin C;
• Clenbuterol;
• Cortidren;
• Hydroxymethylbutyrate.

Manufacturers of the drugs claim that they have virtually no side effects. Still, taking them without a doctor’s prescription is dangerous. This can lead to disruption of the overall hormonal balance, the development of pathological conditions and other consequences.

Healthy relationships in the family and with loved ones

The most common cause of long-term stress is family problems. Unhealthy relationships that surround a person every day can negatively affect his health. Conversations with loved ones will help solve the problem. You should try to find out the cause of the conflict and solve it through joint efforts. As soon as a favorable atmosphere reigns in the house, problems with elevated cortisol levels will disappear as if by hand.

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Reduce stress

Following healthy lifestyle principles will help lower your cortisol levels to normal levels. Every day a person has to overcome the attack of stress factors, so it is necessary to learn how to protect the body from frequent hormone releases. This is facilitated by:

• Work breaks. After every hour of intense work, you should take a short break, this will help relieve muscle tension and relieve the brain.
• Massage, meditation and relaxation practices. They are designed to relax the whole body and switch the mind to pleasant things.
• Emotional release. Watching a funny movie, pleasant communication with friends has a beneficial effect on hormonal levels.
• Physical training. Not all physical activities are suitable for reducing cortisol. Yoga, Pilates are recommended physical exercises.
• Music. Listening to your favorite piece of music in stressful situations will help you calm down, relax, and abstract yourself.
• Dream. The duration of night sleep should be 7-8 hours. This time is necessary to adjust the body from the stress of the day. A midday nap helps reduce cortisol and partially recover.

The Right Tips to Reduce Cortisol Levels

The level of this destructive hormone can jump due to stress, both physical and emotional. Therefore, even if a person observes the strictest restrictions in food, for example, periodically resorts to therapeutic fasting (autophagy), and the weight in problem areas still does not want to decrease, it makes sense to understand one’s own hormonal levels.

Sometimes an overly strict diet that is not suitable for your body can turn out to be an inexhaustible source of stress. Because of this, cortisol begins to be released into the blood, which, instead of breaking down lipids, “attacks” protein tissue.

It is the elevated level of cortisol that is responsible for aching pain after intense training, unreasonable increase in liver function, constriction of blood vessels, and, consequently, increased blood pressure. However, there are also positive aspects: it stimulates metabolic processes, and at the same time has an anti-inflammatory effect.

True, all this is done to create a reserve supply of energy; all other processes are suspended, which can cause the so-called “adrenaline shock”. It is expressed in a sharp jump in productivity at one moment. At the same time, the body prudently stores all the “supplies” available at this moment “for a rainy day” on the thighs of women and on the stomach of men. Therefore, it is very important to understand how to reduce the level of cortisol in the body using available methods in order to prevent such processes.

Stress control and relaxation

To reduce the damaging effects of cortisol, you need to be smart. It would be optimal to reduce catabolic processes by spurring anabolic ones. To do this, you will have to somehow influence the release of the male hormone testosterone into the blood, as well as somatotropin and insulin-like factor. Total control over the level of stress helps a lot, but for this you will have to make some efforts not of a physical, but of an emotional nature.

• Incorporate mindfulness into your daily life whenever possible. Learn to be in the moment without thinking about the future and without looking back, reliving failures.
• Various eastern practices, such as breathing or meditation, help to increase the level of self-awareness. They allow you to focus on your inner world and detach yourself from problems, which will certainly reduce the production of cortisol.
• Keep a weight loss diary, limit communication with negative people, and get more rest. Write down any troubles that happened to you during the day; after re-reading all this in a week, you will be surprised how unimportant and easy it all is to solve.
• It wouldn’t hurt to arrange a so-called “peace corner” for yourself, that is, a place where you can calmly spend a few minutes.

The last point may be individual for everyone. This could be a secluded corner on the windowsill behind a curtain, where a warm blanket, an interesting book, and aromatic herbs are always waiting. For others, a lilac bush in the garden, a bench in the nearest park, or a cozy cafe are more suitable. Relaxation and meditation will help your mind control your body, preventing it from constantly falling into stress, “surviving” on the edge of its capabilities.

Healthy eating

If before this you did not pay much attention to nutrition, thinking that everything was fine, then you will have to reconsider your views. The diet should be designed in such a way as to reduce the consumption of thermally processed foods. A lot of simple carbohydrates, sugar, force the body to actively produce adrenaline, a person begins to experience anxiety, incomprehensible restlessness. Let's figure out which foods reduce cortisol.

• Fish oil is good at preventing excessive production of the stress hormone, so it makes sense to pay attention to regular consumption of fish (sea bass, sardines, salmon, mackerel).
• Cocoa regulates stress levels well and improves your mood. It won't hurt to include it in your diet.
• Studies have shown that dark dark chocolate also reduces the release of cortisol into the blood.
• Probiotics and prebiotics reduce hormone production. They are found in natural yogurt, sauerkraut, and kimchi.
• Fresh, unprocessed fruits and vegetables contain many beneficial substances, including those that reduce stress levels. Pears, apples, and bananas are especially useful, although do not forget that they are quite high in calories.
• The most common vitamin C neutralizes cortisol well. Therefore, foods rich in it should be on the menu.

Another product that helps reduce stress hormone levels in the long term is green and black tea. Moreover, it does not act immediately, but after some time, for example, a decrease in cortisol was noted in ninety-five men out of a hundred with regular consumption of tea for six months.

Healthy sleep – protection from stress

The correct amount of sleep, as well as its quality, directly affect the production of destructive cortisol. For example, modern research has shown that if a person sleeps during the day and not at night, then his level of stress hormone usually goes through the roof.

• Insomnia can increase hormone production for a day, and sometimes more. At the first sign of it, you should take measures so as not to become more and more stressed.
• It is best to go to bed and get up in the morning at the same time. This will reduce cortisol production and stress levels.
• Stay physically active throughout the day, keeping yourself busy with exercise or work. This way you will feel tired in the evening and fall asleep faster.
• Before falling asleep, provide yourself with the best conditions: turn off the lights, lower the temperature in the room (for example, you can simply open the window), turn on calm music, read something inspiring.
• Don't surf the Internet, don't watch TV, and put your smartphone away a few hours before bed. Scientists believe that all these gadgets put the brain in an excited state, which will then result in new stress.

Experts advise taking advantage of any suitable moment to sleep if you do not get enough sleep at night. For example, this is suitable for those who work night shifts and then have difficulty getting enough sleep during the day. Try to fall asleep for at least 15-30 minutes, for example, during lunch. This will make you feel rested and invigorated. Please note that a healthy adult must sleep at least 7-8 hours a day, otherwise he will constantly experience stress.

Hobbies and interests

A person who has a significant passion in life is usually much happier than someone who is not particularly interested in anything. Hobbies can be a source of good mood, which will naturally reduce cortisol production. After all, when you experience positive emotions, there is nothing to talk about stress.

These can be completely different activities for everyone. Music and dancing, gardening, literature and drawing, handmade and photography - there is plenty to choose from. Some people can’t live without cycling, while others need two dozen cats in their house, others glue Chinese lanterns, and others have a complete collection of car models of the last century. All this significantly improves the quality of life, and therefore makes it more resistant to stress.

Moderate physical activity

Active people are always more positive, smile more and are less likely to suffer from stress than sedentary people. But few people know that there are special exercises that can help reduce cortisol levels. All sports that increase your heart rate, such as running, eventually cause a surge of this hormone, so it is better to limit them.

• Pilates, yoga, Zumba, and other similar types not only train muscles, endurance, agility, but also reduce stress.
• To ensure the effectiveness of sports training is high and cortisol levels are low, it does not hurt to do exercises regularly. The optimal training regimen is half an hour or an hour 2-4 times a week.
• Don't make your workouts too intense if there are signs of increased stress. Overtraining leads to even greater stimulation of the production of this hormone.

Do not forget that your sports activities should not only be excessively intense, but also long-lasting. Exhausting loads at the limit of your capabilities are good for competitions. In normal life, they will give the opposite result, cortisol will jump, and muscles will melt, instead of fat folds on the hips or tummy.

Laughter and fun

By enjoying life, constantly being happy about something, we avoid stress and its negative consequences. Make it a habit to set aside time for fun and humor every day. This could be communicating with friends, watching comedy programs, films, or funny games together.

Joyful emotions allow you to raise your quality of life to a whole new level. Go get ice cream with your kids, play a game of sea battle with a friend during your lunch break while your colleagues applaud you, invite a gloomy relative to a catchy rumba or sporty salsa class. All this will give a boost of energy for a long time, reducing cortisol.

Healthy relationships true friends

Family relationships and friends are a source of not only good feelings, but sometimes a lot of stress. All your experiences, one way or another connected with this, respond in the body with surges in cortisol. There are even studies that prove in practice that the level of this hormone in children from calm, loving families is much lower than in those who grew up in a dysfunctional environment.

You need to build a healthy relationship with your partner and always count on support from loved ones. This is the only way to remain calm in any scenario. Moreover, if you think that your relationship with your spouse or other relatives is only causing destruction and stress, then something urgently needs to be done about it. In extreme cases, even limiting communication is better than constantly suffering from excess stress hormones.

Fluffy and not so pets

According to scientific research, talking to a pet, regardless of its type, reduces stress much better than talking to a friend. At the same time, communication of this kind turns out to be mutually beneficial, because the four-legged friends themselves benefit from it.

Run with your dog in the park, take a cat or even a chameleon out onto the grass, play with a parrot or rabbit - every pet owner will definitely tell you that a good mood will be guaranteed for the whole day. Therefore, those who have not yet decided which animal is more suitable for him should know that it makes no difference who exactly your pet is, a huge calm and slow iguana or a tiny dexterous and fussy jerboa. Here everything will depend on your personal temperament and preferences.

Reducing caffeine intake

In order not to maintain the hormone at high levels, scientists advise either minimizing the consumption of drinks and food containing caffeine, or completely avoiding it. We are talking about sweet sodas, energy drinks and coffee itself. Cortisol production peaks at certain times.

• In the morning from 8:00 to 9:00 hours.
• During the day from approximately 12:00 or 12:30 hours.
• In the evening, from 17:30 to 19:00.

However, it is worth considering that hardened coffee lovers get used to constant infusions of this substance. Therefore, after a glass of coffee, their cortisol surge no longer occurs. Some call this "immunity." If you absolutely cannot refuse this invigorating drink, then drink it between the indicated hours.

Nutritional supplements, sports nutrition and vitamin complexes

Scientific research shows that various nutritional supplements and sports nutrition help significantly reduce cortisol levels in the blood. All of them are designed to cause active breakdown of fat cells, while protecting and preserving protein. This allows you not only to eliminate the effects of stress, but also to significantly improve your own physical performance.

We must also not forget about strengthening the immune system. To do this, you need not only to consume fruits and vegetables regularly. It wouldn’t hurt to pay attention to pharmacy vitamin complexes. They should be prescribed by a doctor, depending on the condition and needs of the body. Do not get carried away with your own selection, because hypervitaminosis can be more destructive than a lack of certain substances.

Folk remedies

Many people are skeptical about various types of herbs, decoctions and traditional medicine. But this is a fundamentally wrong approach, because the wisdom of the people has accumulated over centuries. There are several options on how to lower cortisol by eliminating stress in your everyday life.

• Adaptogen and high-quality natural antidepressant – Rhodiola rosea. It can not only calm the nerves, pacify the production of the stress hormone, but also cleanse the body of harmful environmental influences (exhaust gases, increased radiation, germs, viruses, bacteria). During periods of stress, it allows the hypothalamus, pituitary gland and adrenal glands to harmonize their work, transfer the body to a gentle mode in which cortisol is not produced.
• Ginkgo biloba extract can significantly boost brain activity, while reducing stress levels.
• Tea from the herb St. John's wort is another effective remedy for our purposes. It calms the nerves and saves from depression, and all its qualities are not yet fully known to science; work is constantly underway on this.
• Ashwagandha is a herbal herb native to Asia. Since ancient times, it has been used to calm nerves and adapt a person to stressful situations. This is a high-quality anabolic steroid that will be beneficial even in your “fight” against magnetic storms. It relieves symptoms of insomnia, rejuvenates the entire body, normalizes estrogen production and reduces androgen surges.
• Scientists consider licorice to be the main regulator of the adrenal glands, which our ancestors knew about, even without newfangled research. At the same time, it is recommended to use it both with excessively low and increased cortisol levels.

All these remedies should be used systematically, and not from time to time. Usually, the packaging of dry herbs purchased at a pharmacy contains clear instructions for use. Try to follow it as precisely as possible, then possible negative effects can be avoided.

Medicines

It wouldn't hurt to figure out how to lower cortisol with medication. Initially, the anti-catabolic effect should be provided by the right diet, which contains enough protein, carbohydrates and fats, especially Omega-3. However, in extreme cases, you can turn to pharmaceutical drugs.

• The cortisol blocker “Phosphatidylserine” at the same time greatly increases the ability to concentrate, overall endurance, and eliminates muscle pain after training.
• “Agmatine” helps calm the nerves, while the effect on muscle tissue is very superficial. That is, it won’t help you build muscles, but it can help you get rid of irritation and stress.
• Androgenic-anabolic steroids are responsible for the synthesis of protein and other nutrients in the body. Such drugs have been used in medicine for a long time to suppress the production of this hormone for the treatment of burns, injuries, fractures, and as rehabilitation after surgery.
• Vitamin C or ascorbic acid, when taken regularly, has a suppressive effect on the production of the stress hormone.

You can take any medications only after consulting your doctor. Otherwise, you can do more harm than good.

Proper nutrition

Poor nutrition is one of the causes of hormonal disorders. There are foods whose constant consumption leads to an increase in cortisol levels in the blood:

• Sweet confectionery pastries, candies, white bread, “fast” food are sources of fast carbohydrates.
• Coffee, green tea, energy drinks are high in caffeine.

Sea fish dishes, fresh vegetables and fruits, and cereals help maintain normal hormone levels. It is necessary to pay attention to the amount of clean water consumed. Its lack is perceived as stress , so adequate drinking is a prerequisite for stabilizing hormone levels.

You can regulate the level of the substance using folk remedies:

• Rhodiola rosea, St. John's wort, Eleutherococcus. Increases stress resistance and supports the functioning of the adrenal glands.
• Licorice. Regulates adrenal production and helps actively reduce hormone levels.
• Ginkgo biloba. Slowly reduces cortisol levels. To achieve the effect, you need to take it for six months.

Taking medicinal tinctures and decoctions should be coordinated with your doctor.

How to test cortisol in the body

Blood chemistry. Due to daily fluctuations of the hormone, it is better to get tested in the morning hours - from 7:00 to 10:00. How to get tested for cortisol:

1. Arrive on an empty stomach after an overnight fast (8-14 hours).
2. During the day before the analysis, try to avoid physical and emotional stress and do not drink alcoholic beverages.
3. Do not smoke for 1 hour before the test.

Analysis of urine. The study requires daily urine, so preparation must be carried out in a certain way. How to collect a urine test for cortisol:

1. The morning portion of urine is skipped immediately after waking up; there is no need to collect it.
2. Then, from 7:00 to 11:00, you need to collect the first portion of urine and pour it into a sterile container with a volume of 2 liters or more, put it in the refrigerator, covering it with a lid. Note the time at which the portion was collected.
3. Then, throughout the day, all other portions of urine are collected in the same container.
4. The last portion of urine should be collected in the morning of the next day.
5. In the end, all that remains is to measure the volume of the entire daily urine and pour about 70-80 ml into another container, adding a preservative that the laboratory should have previously provided. The closed container is delivered to the laboratory for testing.

Saliva analysis. Determination of the amount of hydrocortisone in saliva is usually carried out as part of a complex analysis of the level of ACTH (adrenocorticoid hormone). Such a study provides a complete picture of the state of the adrenal glands. How to test cortisol in saliva:

1. Stop flossing for 3-4 days.
2. During the day, do not eat spicy or fatty foods, and do not drink alcohol.
3. On the day of the procedure, do not brush your teeth. You can use a pharmacy mouthwash or chewing gum.
4. 1 hour before collecting saliva, do not eat or drink anything other than water, and do not smoke.

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.

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.

Biologically active additives

If you can’t cope with elevated cortisol levels on your own, effective dietary supplements come to the rescue. Their effect normalizes the production of stress hormones and puts the body in order.

1. 5-HTP

The drug is a metabolite of the amino acid tryptophan, which increases the production of serotonin. It improves mood, promotes normal sleep and helps in weight loss. In addition, tryptophan is an effective remedy against headaches and migraines.

1. Maca peruviana

This dietary supplement is made from a Peruvian root vegetable that helps solve many problems. Maca provides energy, eliminates weakness and fatigue, improves skin quality and, of course, regulates cortisol production.

1. Ashwagandha

An ancient formula with a calming and relaxing effect. Indications for the use of dietary supplements include loss of strength, stress, insomnia, nervous exhaustion and many other ailments.

1. Magnesium

In another way, stress is characterized as a lack of magnesium. The dietary supplement helps replenish it without harming the body. The use of magnesium helps relieve stress and improve mood.

1. Gotu Kola

The dietary supplement has a strengthening effect on the walls of blood vessels, improves cerebral circulation and relieves stress. In addition, it reduces the appearance of cellulite and helps you lose weight.

1. magnolia bark

Thanks to the contained substances honokiol and mangolol, mangolia bark regulates the production of hormones in the human body. By reducing cortisol levels, the cortex relieves stress.

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What is cortisol? What are the properties of this hormone?

The production of cortisol in optimal quantities has a positive effect on the body, but if the body is unable to control this process, then the situation may turn in the opposite direction. Producing too much cortisol can trigger the development of a number of chronic diseases, such as coronary heart disease, hypertension or obesity.