What Can Lower Cortisol Levels?

While soaring cortisol levels can help you during a life and death situation, long-term spikes can damage your health. It's easy to ignore some of the unseen side effects of high cortisol levels. But stubborn belly fat and a lack of muscle tissue are just two physical ramifications of too much cortisol. It's imperative to practice stress-reducing techniques and actively work to lower your levels. Living a healthy, well-balanced and low-stress lifestyle is the easiest way to combat cortisol.

History

• Cortisol is a hormone secreted by the adrenal glands and helps regulate blood pressure, maintain blood sugar and metabolize glucose among other functions. Cortisol is often called the "stress hormone," because it's frequently secreted during moments of anxiousness. Temporary bursts of cortisol can provide positive and life-saving benefits. It can provoke intensified energy and reaction during survival moments, sharpen your memory, heighten your sensitivity to pain and temporarily increase your immunity.

Effects

• However, too much cortisol can be damaging to your system and long-term health. In a high-stress culture, it is easy to prolong the presence of the hormone in your bloodstream and create negative side effects. You may experience a sluggish thyroid, an imbalance in blood sugar, muscle tissue deterioration, a decrease in bone density, belly fat, and lower immunity and healing response.

Significance

• Managing your stress is the easiest way to lower cortisol levels. Regular exercise and yoga practice can help alleviate stress, as well as prevent heart disease and build muscle. Speak to your doctor about a regular regimen that will improve your cortisol levels. It's a good idea to commit to an exercise routine at least four days a week. However, overexercising can cause a spike in cortisol levels.

Prevention/Solution

• Meditation and deep-breathing exercises are also effective ways to lower stress and cortisol levels. Sit in a quiet room and commit 10 to 20 minutes a day to clearing your mind, relaxing and allowing stress to leave your body. Consider self-hypnosis and calming imagery techniques.

Expert Insight

• Speak to your doctor about using cortisol-reduction supplements or medication. Always get a referral from a doctor before taking any over-the-counter medications or herbs. Combine any prescriptions with regular stress-reducing activities. Medication should be used for dangerously high levels or persistent spikes.

Time Frame

• Eat a well-balanced diet peppered with healthy snacks throughout the day. Skipping meals and eating irregularly can actually increase cortisol levels. Talk to your doctor about balancing your carbohydrate intake to avoid a release of extra cortisol and a spike in insulin levels. Avoid caffeine and other stimulants.

Considerations

• Stick to a bedtime routine. Lack of rest has a direct correlation to cortisol levels. Get at least 8 hours of sleep and develop consistency with your sleep patterns. According to WebMD, "normally, cortisol levels rise during the early morning hours and are highest about 7 a.m."