How to lower your stress (cortisol) levels. #

Abstract. #

Article briefly discusses ways of lowering high cortisol levels and goes in detail in discussion section. There are hundreds publications and studies on every given tip, so we leave further research for the reader.

Practical tips. #

• Drink green tea (contains EGCG (Epigallocatechin Gallate))
• High-intensity interval training (for some walking might be better)
• Normalize sleep
• Meditation
• Mindfullness
• Herbs
• Magnium, Vitamin B1, D
• Eat vegetables
• Change your diet (eliminate sugar and coffee)
• Stretch your body
• Yoga
• Fasting
• Simple physical work (cleaning your room)
• Limit or remove altogether negative/sad content consumption (news, music, movies)
• Increase Insulin-like growth factor
• Increase vitamin D - either intake or expose yourself to sun
• Increase potassium
• Calcium citrate
• Avoid negative people/situations (negativity in all forms)
• Drink ACV to acidify body
• Learn breathing technics
• Don’t use gadgets 3-4 hours prior to sleep.
• Try ashwagandha.

Discussion. #

In this section we are going to elaborate to each point shown above.

Green tea. #

Various researches suggest that GT reduces cancer risk, Rich In Antioxidants And Vitamins, Helps To Lower Blood Pressure, Helps To Maintain Oral Health (for those who care) and number of other health benefits which are outside scope of this article.

Sport. #

Physical activity helps you to reduce anxiety and get better sleep - which is crucial for lowering cortisol. For some HITT might the best solution, for others - plain walking.

Supplements. #

Appropriate herbs, vitamins, and foods will help you balance your bio-chemicals and thus foster your results.

Yoga, stretching, meditation, massage. #

We often unaware that our muscles are stiff and locked, due to chronic stress and “flight or fight” reactions in our body. Stretching - will help you physically relax your body, and meditation will calm your mind down.

Fasting. #

Fasting is generally good for your body, so doing some ocasionally will only benefit you.

Breathing #

Proper breathing technics impact your nervous system, so learning them will help you to overcome stress situations and control your reaction.

Sleeping #

If above given principles are executed properly you will get a good night(s) of sleep. Nothing restores our bodies better than sleep. Allah (g&e) in his book says “and made your sleep for rest”.

Links. #

Quran, Surat An-Naba’ [78:9]
How To LOWER Cortisol Levels? – Dr. Berg
The #1 Sign of High Cortisol
Change Your Breathing and Lower Your Cortisol
The Health Benefits of Green Tea, ~Alternative link