Cortisol is known as the stress hormone because it plays a key role in the body's response to dangerous situations. That is why it is important to be alert on how to reduce their levels, with food and other forms, so that they do not threaten health.
"When the brain senses a threat of any kind, it sends a signal to the adrenal glands to release a surge of hormones—including cortisol and adrenaline—to signal it to escape or be prepared to face conflict," one article summarizes.
"This release of hormones can cause the heart rate to increase, breathing to speed up and muscles to tighten," expands the publication supervised by Sarah McEwen, director of Research and Programming at the Pacific Neuroscience Institute of Providence Saint John's Health Center, in the United States.
Cortisol, stress hormone
After going through the episode, hormone levels are supposed to return to normal. But many times it transforms into chronic stress with elevated cortisol levels, and health problems such as:
- Decreased immune system function
- Digestive problems
- Chronic fatigue
- Depression
- Weight gain
Cortisol and stress levels
Cortisol has many important effects and functions throughout the body in addition to regulating the body's response to stress.
But we focus on the latter, biologically speaking, there are multiple different types of stress, which the Cleveland site lists Clinic.org.
Depression. stress. Couple crisis. psychologist. Photo Shutterstock.
- Acute stress. It occurs in the face of sudden danger in a short period of time. For example, dodging a car accident or being chased by a wild animal.
- Chronic stress. It occurs when you experience ongoing situations that cause frustration or anxiety. A difficult or frustrating job, having a disease without a cure are examples.
- Traumatic stress. It appears when experiencing a life-threatening event that induces fear and a feeling of helplessness. Being in front of a tornado, in a war, or sexual assault can trigger this episode, even after leading to post-traumatic stress disorder (PTSD).
Discovering healthy ways to cope with stress can help lower cortisol levels and regulate your body's response to stress. Here are some ways related to food, rest and bonding.
Diet to lower cortisol, the stress hormone
Cortisol and food are closely linked.
Stress can affect preferences, increasing cravings for "comfort foods," and high cortisol levels can also increase appetite.
Healthy breakfast for over 50s.
In a 2013 study published in the International Journal of Basic and Clinical Endocrinology, researchers found that high cortisol levels were associated with low-quality food choices for people with type 2 diabetes.
To help improve cortisol levels and break the cycle, try cutting back on foods with little nutritional value that are high in sugar and fat, such as:
- Fast food
- Processed snacks like chips and treats
- Soft drinks and fruit juices
On the other hand, eating whole grains can help stabilize mood and reduce stress.
Foods that contain fiber, omega-3 fatty acids, and magnesium are also good choices because they can boost energy levels and keep cortisol low.
To regulate cortisol levels and manage stress, Dr. Dalia Lorenzo, a neurologist at the Miami Neuroscience Institute, recommends consuming more quality foods that contain nutrients such as:
Eat foods rich in fiber, such as whole grains, legumes, and vegetables. Photo Shutterstock.
- Salmon
- Fruits
- Vegetables
- Whole grains
- Vegetables
- Nuts
In addition to the importance of a healthy diet, there are other ways that help lower cortisol.
Relaxation techniques
Meditation, deep breathing and other means of relaxation have been shown to reduce cortisol levels, according to doctors.
In fact, studies revealed a significant decrease in cortisol levels in those who participated in a mindfulness meditation session as well as a mindfulness meditation class.
In addition, a 2017 study published in the journal Complementary Therapies in Medicine found that doing only one hatha yoga session was.
Sleep 7 or 8 key hours to not produce cortisol. Photo Shutterstock.
Get enough sleep
"Sleep is a very important time when the brain and endocrine system are actively involved in 'cleansing and restorative functions' that are crucial for health," Lorenzo said.
Not sleeping between 7 or 8 hours a day at night makes the body more likely to produce cortisol. Setting a regular bedtime and wake up at the same time can help reset your body clock.
Caring for a pet
Establishing long-term relationships with pets is one way to help regulate cortisol levels, especially for people who live alone.
Therapy dogs are especially beneficial for people with depression or post-traumatic stress disorder (PTSD), as well as children in stressful situations.
The bond with pets is key to stress. Photo Shutterstock.
Enjoy the outdoors
Spending just 20 minutes in nature can lower cortisol levels, according to research.
Being outdoors and exercising also stimulates the release of endorphins, which can improve mood and reduce stress hormones, such as cortisol and adrenaline.
See also
