Cortisol

In the modern age, stress is the primary trigger for excessive cortisol production; if we want to lower cortisol levels, we need to lower our exposure to stress or how we respond to stress.

Building healthy, daily habits are critical to lowering stress levels, and it’s important to include activities which activate our parasympathetic nervous system, or rest and digest.

By expanding our comfort zone, and building emotional resilience, we’re also able to change how we respond during a stressful event, in turn lowering the volume of cortisol released when under stress.

Natural ways to lower cortisol include:

1. Consistent Exercise – exercise is key to regulating cortisol build up within the body. Exercise promotes the release of cortisol during the activity, but over the long term, consistent exercise forms a more balanced cortisol rhythm. It also increases endorphins in the body, lowering the stress response when exposed to a stressful situation.
2. Quality Sleep – Quality sleep is essential for maintaining a healthy circadian rhythm and cortisol balance. Sleep is your superpower – prioritise it!
3. Sync with your Circadian Rhythm – The circadian rhythm is our natural body clock that’s unique to us. Studies have shown that those operating in a way that’s misaligned with their circadian rhythm have higher levels of accumulated cortisol. For example, if you’re a night owl but are waking at 5am to workout, your body will experience greater volumes of cortisol than the 5am club who wake naturally at this time.
4. Nutrition – What we put into our bodies is critical to how our body operates, including our brain. Fresh fruit, vegetables, fish, and good fats keep the stress levels down, and the cognitive functioning up.
5. Hydration – Dehydration leads to increased cortisol levels in the body. We have one 1.5L of coconut water, every day because it is full of natural electrolytes which keeps the body hydrated. Include this into your daily habit – you’ll never look back.
6. Limit caffeine intake – In the morning, caffeine is critical to prime the body for peak performance, but caffeine in the late afternoon or evenings will increase cortisol and disrupt your sleep. Avoid caffeine after 3pm, and if you’re in need of an energy boost before the evening, try a hot-to-cold shower, or drink a natural smoothie found in the list below.
7. Have a Natural Smoothie – Fresh fruit, vegetables, and proteins provide natural sources of energy, offering a far more effective boost than caffeine ever will. Try a green or beetroot smoothie for natural energy levels, with Beetroot being particularly effective as it contains dietary nitrates that the body can converts to nitric oxide. Nitric oxide has vasodilatory effects, meaning it widens blood vessels, improving blood flow and oxygen to the organs and muscles. Alternatively, try mixing orange juice with a Berocca for a potent hit of vitamin C that will leave you feeling fresh, alert, and ready for round two. The natural source of energy will limit cortisol production and improve cognitive functioning.
8. Yoga – Contrary to popular belief, yoga isn’t about building flexibility. Nor do you need to be flexible to do it. Yoga is about mind-body connection, and is a deeply spiritual practice that helps us enter a meditative state. This activates our parasympathetic nervous system, or rest and digest. Do not underestimate the significant and unique benefits that yoga has for the mind – you should be building it into your habits at least once per week.
9. Meditation – Meditation and mindfulness are incredibly powerful tools to still the mind, increase concentration and focus, and over time improves brain health and neural plasticity. Meditation is a critical tool to lowering cortisol, overall stress response, and improving how we respond to stressful situations.
10. Sauna to Ice Plunge – Exposure to the extreme temperatures of a sauna to ice plunge can significantly improve stress hormone regulation; lowering levels of cortisol and increasing the production of dopamine and serotonin.
11. Seeing Friends & Family – Maintaining strong social and familial connections are critical to keeping cortisol levels down. Social bonding also floods the system with oxytocin, known as ‘the love hormone’, which leaves us feeling happier inside, and making us less likely to experience the negative feelings that result in cortisol production.
12. Spend Time in Nature – A study in 2020 showed that just twenty minutes by water helps calms the central nervous system and reduces feelings of stress and anxiety. And taking time in nature can reduce cortisol levels at an average rate of 21.3% per hour spent outdoors, which is an incredibly effective rate of reduction.