Recently, I’ve noticed a few signs in myself that pointed toward having high cortisol levels. From increased stress and trouble sleeping to feeling more fatigued than usual, it all started adding up. Cortisol, often referred to as the stress hormone, can really throw things out of balance if levels remain high for too long.
If you’re experiencing similar signs, you're not alone. The good news is that there are steps we can take together to reduce it and feel more in control of our stress levels. Here’s what I’ve started doing, and maybe these tips can help you too.
Recognizing the Signs of High Cortisol
Before we dive into solutions, here are a few signs that made me suspect my cortisol levels were high:
Constant feeling of stress or anxiety
Difficulty falling or staying asleep
Fatigue, even after a full night’s sleep
Trouble focusing or feeling more irritable than usual
Unexplained weight gain, especially around the midsection
If any of these sound familiar, cortisol could be playing a role in how you’re feeling. But don’t worry, there are ways to manage it!
6 Ways We Can Lower Cortisol Together
1. Exercise Regularly, But Moderately
I’ve always enjoyed working out, but I learned that high-intensity exercises can sometimes spike cortisol. Instead, I’ve started incorporating more moderate exercises like walking, yoga, and even stretching into my routine. These types of workouts keep me moving while helping to reduce stress, rather than adding to it.
If you’re like me and love staying active, try balancing intense sessions with gentler exercises to help manage your cortisol levels.
2. Make Sleep a Priority
One of the first things I noticed was that my sleep was being impacted. Poor sleep is a major contributor to high cortisol, so I made it a goal to get 7-9 hours of quality sleep each night. I set up a relaxing pre-sleep routine, turning off my screens early, sipping some herbal tea, and practicing deep breathing.
Since I’ve started focusing on my sleep, I’ve noticed a huge improvement in my energy levels during the day. If sleep is an issue for you too, try making some small changes to your bedtime routine and see what difference it makes.
3. Nourish Your Body with the Right Foods
Diet plays a huge role in managing stress and cortisol. I’ve started incorporating more foods that are rich in vitamin C (like oranges and strawberries) and omega-3 fatty acids (from sources like salmon and walnuts). I also try to eat at regular intervals, avoiding long gaps between meals.
If you’re not already focusing on your nutrition, small changes like these can make a big difference in keeping your blood sugar stable and your cortisol in check.
4. Practice Mindfulness and Relaxation
Stress management has been one of the biggest areas I’ve had to work on. While I used to push through without really giving myself time to de-stress, I now make time for meditation and deep breathing exercises. Even just 10 minutes of mindfulness can make a world of difference.
If you’re feeling overwhelmed, try adding a simple mindfulness practice to your day. It doesn’t have to take long, but it can help create a much-needed sense of calm.
5. Cut Back on Caffeine and Sugar
I’m a big coffee lover, but I learned that too much caffeine can elevate cortisol levels. So, I’ve started switching to green tea in the afternoons, which has lower caffeine and more calming effects. Similarly, I’m cutting back on sugar, which can cause blood sugar spikes and make stress worse.
If you’re looking to lower cortisol, reducing caffeine and sugary snacks might be worth trying. I found it tough at first, but now I feel more balanced throughout the day.
6. Consider Natural Supplements
Although I haven’t used supplements myself, I’ve heard great things about ashwagandha and L-theanine, which may help with cortisol management. If supplements are something you’re interested in, it’s always a good idea to talk to a healthcare provider to see what might work for you.
Let’s Manage Cortisol and Stress Together
These are just a few steps I’ve started taking to manage my cortisol levels, and I can already feel a positive shift. It’s all about finding what works best for you. If you’re experiencing similar signs, remember that stress is something we can manage, not something we have to let control us.
I invite you to try out some of these tips along with me. Whether it’s adjusting your sleep routine, being more mindful of your workouts, or tweaking your diet, small changes can lead to big results. Let’s take control of our cortisol and reduce stress, one step at a time!
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