To reduce the amount of cortisol in the blood in different ways, and I will consider only safe, without the use of medication.
Cortisol is a hormone secreted by the adrenal glands during stress. Often it is in excessive amount, which causes anxiety, anxiety, and irritation, weight gain.
Ways to reduce the level of this hormone can be divided into two big points:
- Changes in diet;
- A change in lifestyle.
Further discuss about each method in more detail.
Nutrition to reduce cortisol levels
Reduce intake of fast carbs. This includes white bread, declinazione pasta, candy, white sugar, cookies, cakes, pies, etc. Rafinirovannom products give temporary comfort and sense of happiness, which then have to pay for the feeling of anxiety and worry. Beregite themselves from spikes in blood sugar levels. From this point of view, it is much safer to eat a slice of chocolate after a fresh vegetable salad and a serving of lean fish than to eat the same slice under an espresso on an empty stomach.
Speaking of coffee! Totally abstain from beverages containing caffeine or significantly reduce their number. Coffee, Cola, energy also leads to a surge of cortisol, especially if you drink them on a hungry stomach. I came across studies indicating that people who regularly consume caffeinated beverages, the response of cortisol on them decreases over time – a La addictive – but excessive caffeine load harm in any way. Dilute, add vegetable or milk, do not drink coffee more than 1-2 cups a day, replace a chicory. All this will help to keep cortisol under control.
Drink my quota of water. Without this Board none of. Have been studies that have shown that dehydration increases cortisol levels, which in itself provokes stress. To calculate the rate just multiply the weight by 30 ml.
Consume fish oil. It is not necessarily vitamins in capsules, just to add to the diet of bigger fish such as mackerel, salmon, sardines.
In particularly stressful periods of his life drink a tincture of Rhodiola rosea. I promised I’ll do without medication, but it’s a completely natural product. Rhodiola is still very long established itself as a means to normalize cortisol levels. Worth a penny, sold in any pharmacy. Of course, read the abstract and contraindications.
A few more tips that will help keep this hormone under control.
No hunger strikes. Of course, if you are not prepared to fasting specifically. Under the hunger I mean wrong order of the day, which occur due to large breaks between meals. Lack of glucose causes the release of cortisol.
Moderate exercise. If you are a professional athlete, make sure that the lessons were fun and fit your current level of physical development. Increase the load gradually!
Less stress. The most obvious, but the most effective advice. Cortisol is emitted as a protective reaction to stress, so by all means try to protect themselves from it. It is clear that in the life of each happen heavy and uncomfortable moments, but worth considering if stress is haunting you every day.