How to Lower Cortisol

How to Lower Cortisol (the Stress Hormone) Naturally for Women Over 40 (and why it matters so much!)

STRESS!!! We all have it and some days way more than others. Can you relate? And did you know that it can make you store belly fat especially during perimenopause and menopause?

Stress causes are absolutely everywhere for everyone but especially for women over 40 and  it is crucial that you know how to lower cortisol as you go through these (stressful) years.

Our natural “fight or flight” stress response can sometimes go a little overboard with modern life. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flown off. But, that doesn’t happen too much in our society - it becomes a long-term reaction. It becomes chronic.

You’ve probably heard of the main stress hormone, called “cortisol.” It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep.

Did you know that too-high levels of cortisol are associated with gaining belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and can even lower your immunity?

Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations on how to help you lower cortisol also know as the stress hormone naturally!

Foods and nutrients to help lower cortisol

Let’s start with one of the biggies that increase your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies). Sugar is a big stressor on women's bodies.

High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest or swap out your morning coffee for some green tea and still get your pick me up but in a gentler way.

Also, being dehydrated increases cortisol levels as well. Make sure you’re drinking enough water every day, especially if you feel thirsty. Aim for half your bodyweight in ounces of water every day. 

Eat a variety of nutrient-dense whole foods; this doesn't just help reduce stress hormone, it helps all aspects of your health. Think of 'eating the rainbow' and eating more plants in general. 

Lower your cortisol levels with tea and dark chocolate (not the sugary milky kind!). Have a bit to unwind.

Don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key! Make sure you’re eating probiotic rich fermented foods every day like kefir and kombucha and be sure to get a healthy dose of prebiotic fiber - oats or bananas are great choices.

Lifestyle techniques to lower cortisol

It’s not just food, but there are things you can do with your time that can lower cortisol.

Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol. I highly recommend using headphones and listening to nature sounds, calming music or guided meditations. Consider it part of your daily self-care.

Get enough daily exercise (but don’t overdo it and kill yourself in the gym). While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels during the day.

Get enough sleep! Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways.

Relax and have fun. Things like deep breathing, massages, dancing around your kitchen and listening to relaxing music all reduce cortisol.

Minimize watching the news and limit your time on social media. We are constantly bombarded with negative messages so it's important to minimize or even avoid these if possible.

Be social and fight loneliness. Would you believe me if I told you that science has shown health risks from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key. Grab a bestie and give them a big hug. The world is far too dependent on online interactions - people need people.

Conclusion On How To Lower Cortisol Levels Naturally.

Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally.

In terms of foods and nutrients, have less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics.

Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun.

Recipe (High fiber prebiotic): De-Stressing Chocolate Pudding

Serves 6

3 ripe avocados

¼ cup cacao powder (unsweetened)

¼ cup maple syrup

½ tsp vanilla extract

1 dash salt

Instructions

Place all ingredients into a food processor and blend until smooth.

Serve & enjoy!

Tip: Try adding a pinch of cinnamon for a deeper flavour.

References:

https://authoritynutrition.com/ways-to-lower-cortisol/

http://www.precisionnutrition.com/all-about-cortisol

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