Did you know that elevated cortisol levels are creating more health problems than you might think?
Cortisol is a hormone produced by the adrenal glands, often referred to as the "stress hormone" because it's involved in the body’s response to stress. While it plays several vital roles in our bodies, elevated cortisol levels over time can cause a range of health issues such as weight gain, puffiness in the face, fatigue, high blood pressure, thinning skin, acne, concentration problems and irritability. Fortunately, there are several ways to naturally reduce and regulate your cortisol levels to maintain good health and well-being.
With these 5 simple tips, you can regulate your cortisol levels:
- Don’t check your phone when waking up: When you wake up, your brain switches from delta waves (deep sleep state) to theta waves, which are sort of the daydreamy state. After that, the brain starts producing alpha waves when you are awake. At this point, you are relaxed and not processing a lot of information. However, by looking at your phone first thing in the morning, you skip the theta and alpha stages and go straight from the delta state to the beta state, in which you are wide awake. By skipping these states, you are setting your brain up for distraction. Seeing negative things in the morning can also trigger your stress response.
- Avoid drinking coffee on an empty stomach: When we wake up, our cortisol levels are at their highest and continue to rise and peak for about 30 to 45 minutes. Drinking coffee can result in increased levels and trigger even more stress in our bodies, as caffeine is absorbed quicker on an empty stomach. Drink your coffee with your breakfast or after. If you are not a breakfast eater, try to wait for one hour after waking up.
- Deep breathing exercises and meditation: It’s no surprise that breathwork and meditation can reduce your stress levels. Meditation and breathwork are known for their ability to create a state of calm and balance, which can help reduce symptoms of anxiety and depression. They can create a positive shift in stress response, helping with cortisol regulation.
- Get some morning sunlight: It can be hard in Switzerland sometimes, but getting sunlight in the morning helps your body regulate its circadian rhythm. Properly aligned circadian rhythms ensure that cortisol, often called the "stress hormone," follows a natural cycle: typically higher in the morning to help you wake up and gradually decreasing throughout the day. Sunlight also boosts vitamin D, serotonin, and improves sleep, which all contribute to a reduction in cortisol levels.
- Don’t skip breakfast: For women, skipping breakfast is not ideal for hormonal regulation and menstrual cycle. It can cause a stress-reaction within the body because it switches to “starvation” mode. Eating a breakfast rich in fiber and protein will keep your blood sugar levels in check, regulate hormones, support stress resilience, and improve cognitive function.
If you think that high cortisol levels are contributing to your stress, consider incorporating these five tips into your daily routine. You may find that these changes help improve your overall sense of well-being!
Sources:
- https://www.forbes.com/sites/forbescoachescouncil/2021/04/02/why-you-should-stop-checking-your-phone-in-the-morning-and-what-to-do-instead/?sh=2f740e3c2684
- https://www.bswhealth.com/blog/rise-and-grind-can-you-drink-coffee-on-an-empty-stomach#:~:text=Not%20only%20does%20coffee%20on,hormone%2C%20otherwise%20known%20as%20cortisol.
- https://ouraring.com/blog/benefits-of-morning-sunlight/
- https://www.express.co.uk/life-style/diets/1840905/nutritionist-intermittent-fasting-morning-breakfast
- https://www.healthline.com/health/high-cortisol-symptoms#symptoms