We all experience stress. But did you know that one in five people in the UK feel stressed every single day? This statistic highlights the prevalence of stress in our lives. Cortisol, often referred to as the ‘stress hormone,’ plays a crucial role in our body’s response to stress. While often demonized, cortisol is essential for our daily functions. It helps us wake up in the morning, provides energy, improves focus, and even boosts our immune system. As neuroscientist Dr. Tara Swart explains, “When faced with a challenge, cortisol gives us that extra push to overcome it.” However, when our cortisol levels remain elevated for extended periods, its benefits can turn into drawbacks, impacting our health.
Dr. Swart warns, “Chronic stress, and consequently high cortisol levels, can impair cognitive function, memory, and mood. It can also increase the risk of anxiety and depression.” To help us understand the signs of high cortisol and how to manage it, Dr. Swart provides valuable insights.
Signs of High Cortisol
High cortisol levels can manifest in various ways. Pay attention to these warning signs:
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Difficulty Sleeping:
Trouble falling asleep, frequent waking during the night, and early morning awakenings can indicate high cortisol.*
Weight Gain:
High cortisol can lead to weight gain, particularly in the abdominal area.*
Increased Appetite:
You might experience a heightened craving for sugary and unhealthy foods.*
Mood Swings:
Irritability, anxiety, and feelings of depression can be associated with high cortisol.*
Weakened Immune System:
High cortisol can suppress the immune system, making you more susceptible to illness.How to Lower Your Cortisol
Fortunately, there are steps we can take to lower our cortisol levels and manage stress. Dr. Swart emphasizes that focusing on reducing behaviors that elevate cortisol is more effective than trying to lower it through other means.
Lifestyle Adjustments:
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Stay Hydrated:
Drinking plenty of water is crucial for overall health and can help manage stress levels.*
Healthy Diet:
Eat a balanced diet rich in nutrient-dense vegetables. Avoid alcohol and smoking.*
Regular Meals:
Skipping meals can increase cortisol levels. Aim for three meals a day.*
Moderate Exercise:
While exercise is beneficial, excessive or intense workouts can increase stress. Find a happy medium that works for you.*
Move Your Body:
Lack of movement can also contribute to high cortisol. Engage in activities you enjoy and listen to your body.Active Stress Reduction:
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Time in Nature:
Spending time in nature, whether it’s a walk in the park or sitting by a lake, can be incredibly calming.*
Social Connection:
Connect with loved ones, engage in meaningful conversations, and nurture your relationships.*
Laughter:
Laughter is truly the best medicine. Find humor in everyday life and enjoy a good laugh.*
Prioritize Sleep:
Aim for 7-8 hours of quality sleep per night.*
Stress Management Techniques:
Practice meditation, deep breathing exercises, and mindfulness techniques to help manage stress.Foods to Help Lower Cortisol
While these lifestyle changes are essential, Dr. Swart also recommends certain foods that can aid in managing stress when underlying causes are addressed.
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Seeds:
Flaxseeds, chia seeds, and sunflower seeds are rich in omega-3 fatty acids, which can help reduce inflammation and stress.*
Green Tea:
Green tea contains L-theanine, an amino acid that promotes relaxation and focus.*
Dark Chocolate:
Dark chocolate with a high cocoa content provides antioxidants and can help lower cortisol.*
Avocado:
Avocados are packed with healthy fats and fiber, which can stabilize blood sugar levels and reduce stress.*
Olive Oil:
Olive oil contains antioxidants and healthy fats that can help lower inflammation and improve mood.*
Leafy Greens:
Spinach, kale, and other leafy greens are rich in vitamins and minerals that support overall health and well-being.*
Berries:
Berries are rich in antioxidants and can help protect against stress-related damage.Vitamins and Minerals for Stress Management:
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Omega-3 Fatty Acids:
Found in fatty fish, nuts, and seeds, omega-3s can help reduce inflammation and improve mood.*
Magnesium:
Magnesium is crucial for muscle relaxation and stress management.*
Vitamin C:
Vitamin C is an antioxidant that can help protect against stress-related damage.*
Probiotics:
Probiotics can help support gut health, which is closely linked to mental health and stress.These foods and supplements can be helpful in managing stress, but it’s always best to consult with a healthcare professional for personalized advice. By understanding the role of cortisol and implementing these strategies, you can take control of your stress levels and improve your overall well-being.
