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0:00
How to lower
0:00
your cortisol in 11 easy ways.
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Do you feel stressed all the
0:04
time? As if you're tired, but
0:08
when you lay down to sleep, your
0:08
mind starts to work with lots of
0:10
thoughts and worries. Are you
0:10
getting sick more often than
0:14
usual and you're struggling to
0:14
get over it. Like many people in
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the modern world, you may be
0:17
stressed and this means that
0:20
your cortisol levels are
0:20
probably higher than they need
0:23
to be. Cortisol is the hormone
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that gets produced by your
0:27
adrenal glands when you're
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stressed. Cortisol is essential
0:31
for your health and continued
0:31
survival. But when your cortisol
0:34
levels are high for a long
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period of time, it can cause
0:38
rampant inflammation, unstable
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blood sugar levels, waking,
0:42
sleeping problems, and a range
0:42
of other issues. And that's why
0:46
it's so important to be able to
0:46
lower it to normal ranges. But
0:50
lowering your cortisol isn't as
0:50
easy as it sounds as the modern
0:54
world is filled up with tiny
0:54
stressors, and each of them will
0:57
encourage your stress levels and
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your cortisol levels to go even
1:01
higher. So you need to fight
1:01
these tendencies with these 11
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Easy Ways on lowering your
1:05
cortisol levels.
1:07
1. Drink more water. Drinking
1:07
more water can help your body
1:12
regulate your cortisol levels
1:12
and prevent dehydration, which
1:15
is a very common cause of
1:15
stress. 2. Cut out coffee. If
1:20
your cortisol levels are high,
1:20
then you should really try to
1:23
reduce your coffee intake, or
1:23
cut it out altogether, as coffee
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has been shown to really
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stimulate cortisol production
1:30
and raise blood pressure. 3.
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Reduce your sugar intake. Cut
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out or reduce your intake of
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sugary foods like cakes and
1:39
pastries and white bread. You
1:39
want to lower your cortisol and
1:42
stress levels. Look for
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healthier sources of that late
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afternoon energy dolt instead.
1:45
4. Smart exercise. Exercising
1:52
regularly can help lower your
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cortisol levels but exercising
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too much will raise them. So aim
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to do more moderate low
2:00
intensity exercises like yoga,
2:00
strength training, or walking
2:04
for stress reduction. 5. Sleep.
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Poor sleep is one of the most
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common complaints in the modern
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world and it will also increase
2:13
your stress and your cortisol
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levels. So you want to make sure
2:17
to try to get at least seven to
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eight hours a night to keep your
2:20
cortisol levels normal and
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regularize your circadian
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rhythm. 6. Eat regularly.
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Eating regularly will help
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stabilize your blood sugar
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levels and stop you from stress
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eating. This will help you with
2:33
any weight loss efforts and
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lower your cortisol levels at
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the same time. 7. Cut out
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alcohol. Alcohol is a depressant
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that raises your cortisol levels
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and so even one drink a week can
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raise your cortisol levels by
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3%. Try to avoid it as much as
2:51
possible. 8. Laugh. Laughter
2:58
raises your mood and helps
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release feel good chemicals in
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your body while also boosting
3:00
your immune system. That's why
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laughing more is an essential
3:04
addition to the list. You can
3:08
even fake laugh and that will
3:08
work. 9. Watch your diet. Try to
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avoid so called comfort foods as
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they will only worsen any weight
3:19
gain and add toxins to your
3:19
system. Both of which increase
3:22
your cortisol levels. Instead
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eat more cortisol fighting foods
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like bananas or probiotics pears
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and dark chocolate. 10. Get out
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into nature. This is one of my
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favorites. Getting out into
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nature for just 20 minutes a day
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is one of the best ways to
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encourage relaxation, lower your
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cortisol levels. So next time
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you exercise why not take a walk
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through a park or some other
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natural area. 11. Relax and
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breathe. This is one of the most
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important ones you need to relax
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to lower your stress levels. And
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one of the best ways to do this
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is meditation, which helps to
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focus you on the present moment
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rather than the stressful past
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or the future. And you can also
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try yoga which helps lower
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inflammation help fight
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depression anxiety and help tone
4:12
your body at the same time.
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Underneath both of that is
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breathwork. Breathwork is key to
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stimulating that vagal nerve,
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which will help activate the
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relaxation of the
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parasympathetic nervous system,
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which is the opposite of fight
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and flight, helps to rest and
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digest. Thanks for listening to
4:31
what we have today. If you'd
4:31
like to hear more great tips on
4:35
improving your how to lower your
4:35
cortisol, make sure you click
4:39
the subscribe button. Also like
4:39
and share this video with others
4:43
so that we can help those that
4:43
are suffering with the same
4:46
issue. Remember, we're here to
4:46
empower you to take control of
4:49
your health.
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