How to reduce Cortisol?

Natural remedies against high cortisol:

People under constant stress can develop a chronic cortisol-releasing condition. Some measures help regulate this hormone and improve the symptoms of this problem. In the following article, we get to know about How to reduce Cortisol? So don’t skip the article from anywhere and read it carefully because it’s going to be very useful for you guys.

Cortisol is a hormone produced by the adrenal glands. His release is due to two factors.

First, it is secreted in response to stress and, second, because of a low level of glucocorticoids in the blood.

Cortisol functions:

Cortisol fulfills specific tasks in the body :

  • Increase the level of sugar in the blood.
  • It metabolizes fats, carbohydrates, and proteins.
  • Suppresses the immune system.

High cortisol, stress, and being overweight

The brain has mechanisms to deal with situations that produce high levels of stress or anxiety. One of them is the release of cortisol. When this hormone is released, blood glucose levels rise, supplying large amounts of energy to the muscles.

This study published in the Chilean Journal of Neuro-psychiatry emphasizes its relationship with later psychiatric disorders to reduce Cortisol. People subjected to stressful situations daily can develop a condition of chronic release of this hormone. This has negative consequences, both for our bodies and our minds to reduce Cortisol.

Symptoms of high cortisol:

If the person exhibits any of these symptoms, they may be suffering from the consequences of high cortisol:

  • Weight gain and fat accumulation in the abdomen area.
  • Depression.
  • Increased blood pressure.
  • Anxiety.
  • Aging.
  • Weak muscles.
  • Drastic variations in appetite: both loss of it and insatiable hunger.
  • Desire to consume foods rich in sugar or salt.
  • Emotional changes such as anger, irritability, or the urge to cry.
  • Decreased sexual desire
  • Difficulty recovering from viruses or colds.
  • Dizziness when getting up

Some natural measures help lower cortisol levels and improve your annoying symptoms to reduce Cortisol. More than annoying, they can be dangerous to health, so we always recommend going to the doctor if we suspect this condition to reduce Cortisol.

Healthy nutrition:

Weight gain is one of the most significant consequences of high cortisol, according to this research conducted by the University of La Frontera (Chile). To treat it, the most important thing is food. Eating some foods can be of great help:

Foods with phenylalanine. Phenylalanine is an amino acid that stimulates the production of dopamine. In turn, dopamine reduces cravings for foods with a lot of sugar or fat to reduce Cortisol. On the other hand, dopamine is associated with pleasure.

Foods rich in phenylalanine contain animal proteins such as red meat, eggs, fish, and dairy. It is also included in grains such as lentils, chickpeas, and seeds such as peanuts and soybeans to reduce Cortisol.

The Mediterranean diet is an excellent option to help in lowering high cortisol levels. It is based on fresh and seasonal foods to reduce Cortisol. In addition, it includes good fats for the body, such as olive oil and fruits and vegetables. Its primary source of protein is meat, seeds, and cereals.

Omega 3. One of its properties is to lower cortisol levels associated with stress. Bluefish are the definitive source of omega 3. Some of them are sardines and salmon. However, this study carried out by the Southern Cross University (Australia) denies that omega-3 helps reduce stress.

Hydrate. Among the consequences of stress is dehydration. The most recommended drink is water. You can also include infusions such as green tea, which is an antioxidant. In any case, sugary drinks should be avoided.

Get enough sleep:

Insomnia is a significant factor in the production of cortisol, as stated by the study conducted by the University of Athens. On the other hand, it worsens symptoms such as tiredness, fatigue, and irritability. People with high cortisol should have a healthy sleep routine.

A room with an intermediate temperature is recommended, neither too cold nor too hot to reduce Cortisol. Silence, darkness and no contact with electronic devices generate distraction or even blue light that prevents falling asleep to reduce Cortisol.

Relaxing activities:

Because stress is the root cause of high cortisol, all relaxing activities that generate emotional well-being are recommended. Several examples are music (as stated in this study carried out by the Universidad del Desarrollo de Chile), comedy programs, or a walk with the pet.

In addition, it is also ideal for taking a moment in the day to relax without thinking about any problems. Please close your eyes in a room with a suitable temperature and soft music for about 15 minutes or as long as it takes to relax.


Practicing some exercise regularly is very important to reduce stress, as stated in this research by Dr. Conchita Mir Rodon. Therefore, it is ideal for combating muscle problems caused by high cortisol.

It is not necessary to do very tough or demanding sports. A daily walk of half an hour is enough to relax and maintain physical shape.

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