How to naturally lower the stress hormone cortisol

I’m sure you’d agree that the sources and causes of stress can be found everywhere, but we sometimes forget that there are two types of stress: positive and negative.

What is stress?

Stress is the regular response to exciting circumstances, such as falling in love, starting a new job, or acquiring a new home. Stress, however, is also a type of survival mode that humans revert to, a form of protection from what the body perceives as a threat. When we’re triggered by stress, our sympathetic nervous system (SNS) leaps into action and provokes in us a fight-or-flight response so that we take action to avoid danger (real or perceived).

Here’s where it gets weird: our bodies can’t differentiate between a bear chasing us and an overbearing boss working our last quarter-inch of a nerve. The body only senses danger and responds accordingly. But if everyday life struggles–such as the bad boss or the road rage on display on the way to work–are treated as if a bear is chasing you, you’re going to burn out eventually from all of that chronic stress.

Chronic stress disrupts the natural balance we need to enjoy optimal health. Stress also accelerates the aging process and makes us more prone to illness. Not a good look!

Just as the sympathetic nervous system turns on the fight-or-flight response, another, opposite system–the parasympathetic nervous system (PNS)–turns it off. The PNS helps the body conserve energy and relax, so it’s a vital system as we move from “fight or flight” to “rest and digest.”

Cortisol: the stress hormone

You’ve probably heard about cortisol, the main stress hormone.  Our adrenal glands, which sit atop our kidneys, release cortisol in response to stress, both the regular or positive stress and the negative, fight-or-flight type of stress. The stress hormone governs blood sugar, blood pressure, and immune function. Cortisol tends to be high in the morning to get us up and moving, and it slowly diminishes as the day fades so that we can sleep soundly.

However, too-high levels of cortisol (as a result of prolonged stress) are associated with unwanted belly fat, poor sleep and insomnia, brain fog, high blood pressure, high blood sugar, and a diminished immune system.

Do you experience any of these symptoms of runaway cortisol? Check out these food, nutrient, and lifestyle recommendations to help you lower the stress hormone naturally!

Foods and nutrients to lower cortisol

Let’s start with one of the big guns that tends to increase cortisol: sugar. Reducing the added sugar we eat and drink (think soda, fruit juices, processed foods) is a vital first step toward better health for our minds and bodies and reducing our toxic load.

High doses of caffeine increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest daily and the number of times you drink it.

Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, and don’t wait until you feel thirsty to quench your thirst. Drink more water in the mornings, and try to consume half your body weight in ounces of water each day.

Eat a variety of nutrient-dense whole foods to bolster all aspects of your health and reduce stress hormone.

Lower your cortisol levels with tea and dark chocolate (not the sugary milk chocolate). Both tea and dark chocolate are great choices to help you unwind and de-stress.

Don’t forget your probiotics and prebiotics! There is a growing and highly convincing body of new research focusing on the gut-mind connection and the importance of caring for your microbiome. Our microbiome, which consists of the microorganisms in our gut in particular, depends on a steady supply of good bacteria to keep it working smoothly and to keep us healthy. Make sure to eat probiotic-rich fermented foods and consume a healthy dose of prebiotic fiber.

Lifestyle techniques to lower cortisol

Food isn’t the only factor to consider when it comes to lowering cortisol. Here are some other lifestyle adjustments that can bring your stress response back into balance.

• Decrease your stress with mindfulness. I like this description of mindfulness that I found on Mindful:
  Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Many studies show that being able to reduce or redirect stressful thoughts and worry is a powerful way to lower cortisol.
• Exercise, but don’t overdo it. Intense exercise increases cortisol levels temporarily, but it can reduce overall cortisol levels. Perhaps more moderate exercise (walking, yoga, tai chi, stretches, Pilates) is a better choice for bringing your cortisol into balance.
• Get enough sleep! Our go-go-go society often underrates adequate sleep, but when we get our required 7-9 hours of zzzs, our cortisol levels get back into shape. Many studies are now pointing out the extreme side-effects of a lack of sleep on our overall health.
• Relax and have fun. Practices such as deep breathing, massages, and listening to relaxing music all reduce cortisol. Revive your hobbies and interests, and seek out fun-filled people and activities.
• Be social and bust loneliness. Would you believe me if I told you that science has shown the health risks that can emerge from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key.

To sum up…

• Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally.
• Consume less sugar and caffeine and more water, fruit, tea, dark chocolate, probiotics, and prebiotics.
• Lifestyle factors are huge when it comes to controlling cortisol. To lower your stress hormone, exercise (but not too much), get more sleep, relax, and have more fun.

Recipe (High-fiber prebiotic): De-Stressing Chocolate Pudding

Serves 6

Ingredients:

• 3 ripe avocados
• ¼ cup cacao powder (unsweetened)
• ¼ cup maple syrup
• ½ tsp vanilla extract
• 1 dash salt

Instructions:

• Place all ingredients into a food processor and blend until smooth.
• Serve & enjoy!

Tip: Try adding a pinch of cinnamon for a deeper flavor.

Have you had your cortisol levels tested recently? What steps have you taken to keep your stress hormone in check?