How to Reduce Elevated Cortisol Levels

Although thought of as an enemy by many, cortisol is a hormone that the body needs for many purposes. Among other things, it aids in regulating blood pressure, supports a healthy immune function and helps to control glucose metabolism. While it has a positive effect on the body when levels increase slightly, the effects become negative when the levels become too high. High cortisol levels can lead to problems such as high blood pressure and increased abdominal fat, which carries its own health risks. Known as the "stress hormone," higher levels are usually, but not always, stress induced. There are ways to lower cortisol levels, and although there are many over-the-counter medications available today which claim to do this, they are not always necessary.

Things You'll Need

• Melatonin
• Exercise
• Balanced diet
• Relaxation techniques

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Instructions

• 1

  Eliminate caffeine. This is perhaps the fastest way to reduce cortisol levels and here is why; one cup of coffee can increase cortisol levels by as much as 30 percent. Once elevated, levels can stay elevated for up to 18 hours.

• 2

  Get a better night's sleep. Though some people may think that they are sleeping well enough, they may not be getting the deep sleep needed to handle stress better. If you notice that you are fatigued throughout the day or wake frequently during the night, try taking melatonin before bed. Melatonin is actually a hormone found in the body that helps regulate normal sleeping patterns. Some people do not have enough of it and need supplements.

• 3

  Get more exercise. This will build muscle mass and release two important hormones in the brain that are chemical messengers; dopamine and seratonin. These hormones are considered feel good hormones and will help reduce your stress and cortisol levels.

• 4

  Maintain your blood sugar levels. Avoid eating refined carbohydrates, which cause insulin spikes and an increase in your cortisol levels. On the other hand, eating small balanced meals with protein and complex carbs such as whole grain bread and brown rice, will help lower your cortisol levels.

• 5

  Relax. Many people find that listening to a relaxation CD or meditating can help them reduce their stress levels, ultimately reducing cortisol levels as well. Another exercise to try is yoga, as this not only relaxes you but enhances your mind, body, and spirit.