How to reduce the level of cortisol
The first method: Make changes in your diet
Reduce or get rid of drinks with a high caffeine content. These include sweet carbonated water, energy and coffee. Drinking caffeinated beverages leads to a surge in cortisol levels. A positive aspect can be called that cortisol response decreases but does not disappear in people who regularly consume caffeinated drinks.
Reduce your intake of processed foods. Processed food, especially simple carbohydrates and sugar leads to a surge in cortisol. Excessive use of such food leads to an increase in blood sugar level, whereby you feel anxiety.
Try to avoid these refined carbohydrates in your diet:
White bread
Conventional pasta (not whole grain)
White rice
Sweets, cakes, chocolate, etc.
Drink enough water. In one study it was found that even a half-liter dehydration can increase cortisol levels [4] Dehydration is a sort of a vicious circle. Stress causes dehydration, and dehydration causes stress. Drink enough water during the day to reduce the chances of getting unhealthy levels of cortisol.
If the color of your urine a dark color, it may be a sign that you are drinking too little water. When a sufficient level of water in the body, the urine will be light in color, almost like water.
At a high level of cortisol take medicine on the basis of Rhodiola Rosea. Rhodiola rosea - a herbaceous plant of the same family as ginseng and is a well known folk remedy for lowering cortisol levels. They say that it returns you strength, helps burn fat and lowers cortisol levels.
Eat more fish oil. According to doctors, the use of 2 grams of fish oil a day lowers your cortisol levels. If you do not want to chew special additives, can eat the following fish species for the required dose of fish oil:
Salmon
Sardine
Mackerel
Sea bass
The second way: Change your lifestyle
Brew teapot of hot black tea. Scientists have proved that drinking black tea lowers cortisol levels in a group of people performing a stressful task. So the next time you feel like cortisol rolls over and threatens to splash wave stress, drink a cup of black tea and chill out.
Try to meditate. Meditation activates the vagus nerve, which, among other things, is responsible for the response of your body to a low level kortizola.Glubokie breaths allow your mind to go to a quiet place. Best meditating for 30 minutes a day, three or four times a week. Already after the first meditation, you will notice a difference in how you feel.
Sit down in a quiet dark room. Relax. If you do it with difficulty, imagine a quiet, peaceful place. Imagine how your whole body relaxes, and try to recreate that feeling for yourself. This will help relieve the tension in the muscles.
Close your eyes. Take a deep breath in and out, over and over again until you notice how slows the rhythm of your heart. Pay attention to the beat of your heart, when you are relaxed. Imagine all the tension out of your body through the tips of the fingers and toes. Feel the tension leaving your body.
Watch a funny movie or listen to a funny story. According to the American Society for Experimental Biology joyous laughter, in fact, can inhibit the generation of an cortisol your body. So hang out with his funny friend or remember any funny story, in order to reduce the level of cortisol.
Do special exercises aimed at reducing levels of cortisol. Exercise relieves stress well, is not it? But if exercise lowers cortisol levels? Not really. The fact is that running and other exercises, due to which accelerates your heart rate, ultimately increase cortisol levels in your body.
Try yoga or Pilates as an exercise, which besides that lowers cortisol, also help to burn calories and train your muscles.
Try other exercises, for example, using a Wii console, to increase heart rate, without increasing the level of cortisol.
Listen to music. It is known that music therapy reduces the level of cortisol in patients undergoing colonoscopy. So the next time you feel depressed and depressed, turn on soft music and lowers your level of cortisol.
Reduce or get rid of drinks with a high caffeine content. These include sweet carbonated water, energy and coffee. Drinking caffeinated beverages leads to a surge in cortisol levels. A positive aspect can be called that cortisol response decreases but does not disappear in people who regularly consume caffeinated drinks.
Reduce your intake of processed foods. Processed food, especially simple carbohydrates and sugar leads to a surge in cortisol. Excessive use of such food leads to an increase in blood sugar level, whereby you feel anxiety.
Try to avoid these refined carbohydrates in your diet:
White bread
Conventional pasta (not whole grain)
White rice
Sweets, cakes, chocolate, etc.
Drink enough water. In one study it was found that even a half-liter dehydration can increase cortisol levels [4] Dehydration is a sort of a vicious circle. Stress causes dehydration, and dehydration causes stress. Drink enough water during the day to reduce the chances of getting unhealthy levels of cortisol.
If the color of your urine a dark color, it may be a sign that you are drinking too little water. When a sufficient level of water in the body, the urine will be light in color, almost like water.
At a high level of cortisol take medicine on the basis of Rhodiola Rosea. Rhodiola rosea - a herbaceous plant of the same family as ginseng and is a well known folk remedy for lowering cortisol levels. They say that it returns you strength, helps burn fat and lowers cortisol levels.
Eat more fish oil. According to doctors, the use of 2 grams of fish oil a day lowers your cortisol levels. If you do not want to chew special additives, can eat the following fish species for the required dose of fish oil:
Salmon
Sardine
Mackerel
Sea bass
The second way: Change your lifestyle
Brew teapot of hot black tea. Scientists have proved that drinking black tea lowers cortisol levels in a group of people performing a stressful task. So the next time you feel like cortisol rolls over and threatens to splash wave stress, drink a cup of black tea and chill out.
Try to meditate. Meditation activates the vagus nerve, which, among other things, is responsible for the response of your body to a low level kortizola.Glubokie breaths allow your mind to go to a quiet place. Best meditating for 30 minutes a day, three or four times a week. Already after the first meditation, you will notice a difference in how you feel.
Sit down in a quiet dark room. Relax. If you do it with difficulty, imagine a quiet, peaceful place. Imagine how your whole body relaxes, and try to recreate that feeling for yourself. This will help relieve the tension in the muscles.
Close your eyes. Take a deep breath in and out, over and over again until you notice how slows the rhythm of your heart. Pay attention to the beat of your heart, when you are relaxed. Imagine all the tension out of your body through the tips of the fingers and toes. Feel the tension leaving your body.
Watch a funny movie or listen to a funny story. According to the American Society for Experimental Biology joyous laughter, in fact, can inhibit the generation of an cortisol your body. So hang out with his funny friend or remember any funny story, in order to reduce the level of cortisol.
Do special exercises aimed at reducing levels of cortisol. Exercise relieves stress well, is not it? But if exercise lowers cortisol levels? Not really. The fact is that running and other exercises, due to which accelerates your heart rate, ultimately increase cortisol levels in your body.
Try yoga or Pilates as an exercise, which besides that lowers cortisol, also help to burn calories and train your muscles.
Try other exercises, for example, using a Wii console, to increase heart rate, without increasing the level of cortisol.
Listen to music. It is known that music therapy reduces the level of cortisol in patients undergoing colonoscopy. So the next time you feel depressed and depressed, turn on soft music and lowers your level of cortisol.