Cortisol is considered the stress hormone. It is secreted by the adrenal glands, but the brain directs its production through the pituitary gland.
Cortisol helps respond to stress, but when the production of this hormone is excessive and prolonged, it negatively impacts the body and human health, triggering anxiety.
However, there are several strategies to control this hormone, most of which are related to a healthy lifestyle.
12 Effective Measures to Control Cortisol Levels
A Proper Sleep Routine
Sleeping poorly and not resting well is fertile ground for the development of stress. To stabilize cortisol, it is recommended to sleep around eight hours every day.
Relaxation Techniques
Many times, exaggerated spikes in stress are due to worries and anxieties related to the daily hustle and bustle. Several studies show that meditation and relaxation contribute to the control of cortisol.
Regular Exercise
Various studies also demonstrate that regular exercise alleviates symptoms of anxiety.
Balanced Diet
Certain research links elevated cortisol levels with the consumption of fast food, saturated fats, and poor nutrition. Eating slowly, chewing thoroughly, eating calmly, and following a Mediterranean diet model favor the reduction of cortisol and stress.
Avoiding Caffeine
Caffeine sharply increases cortisol levels, causing great nervousness. Therefore, it is advisable to give up coffee, tea, and even dark chocolate.
A Diet Rich in Omega-3
Omega-3 fatty acids help naturally regulate cortisol levels. They are present in certain foods such as vegetable oils, fish, and seafood.
Attention to Phenylalanine
Phenylalanine is an amino acid that participates in the secretion of dopamine, a neurotransmitter involved in pleasurable and relaxing sensations. This substance is found in many foods: fish, eggs, red meat, dairy products, legumes, etc.
Watching Vitamin C Intake
Vitamin C also contributes to the secretion of dopamine, which can help reduce stress levels. Kiwis, oranges, tangerines, cherries, strawberries, and other foods are rich in this vitamin.
Maintaining Proper Hydration
A dehydrated body is more vulnerable to stress and causes cortisol levels to rise. For this reason, it is necessary to follow a proper daily intake of liquids. Many experts suggest that the ideal amount is eight glasses of water a day.
Controlling Blood Sugar
Excessive consumption of sugar and refined carbohydrates is not good for mental health and can contribute to the generation of stress.
Maintaining a Healthy Social Life
Pleasant social relationships, based on affection, produce the release of oxytocin. If cortisol is known as the stress hormone, oxytocin is one of the so-called happiness hormones. Recent research has shown that oxytocin is key to lowering stress and cortisol levels. It turns out that when cortisol levels are very high, the body produces little oxytocin. The opposite phenomenon also occurs: the higher the oxytocin, the lower the cortisol.
Leading a More Organized Life
One of the main causes of stress is living a disorganized lifestyle. Being proactive in organization and having a set schedule will prevent cortisol alarms from going off.