How to Reduce Stress Hormones
We all experience stress from time to time, but too much of it can cause major issues. High levels of certain hormones like cortisol and adrenaline can be harmful if they’re not addressed early. Ultimately, high levels of stress hormones can lead to weight gain, high blood pressure, anxiety, and even symptoms of depression. Luckily, there are a few steps anyone can take to regulate their own stress hormones. Here’s how to reduce stress hormones using natural methods like sleep, diet, exercise, and intermittent fasting.
1. Improve Sleep Quality
One of the best ways to naturally reduce stress hormones is by getting enough restful sleep. Lack of sleep or poor-quality sleep will trigger the release of cortisol, a hormone that helps the body cope with stress. However, getting just 60-90 additional minutes of uninterrupted restful sleep each night can keep your stress and cortisol levels in check. If you have trouble falling asleep or staying asleep through the night, then try making simple changes like avoiding caffeine after 2 P.M. or switching off all screens at least an hour before bedtime.
2. Try Meditation
Meditation is another option to reduce stress hormones naturally. It can calm the mind and relax the body, allowing optimal cortisol production despite anxiety-provoking circumstances. Meditation often involves mindfulness practices such as breath work or observing your feelings without judgment or expectation. Consider trying guided meditations with audio recordings that provide direction and support throughout the process.
Traditional meditative techniques that may reduce stress include yoga, qi gong, and tai chi. These ancient practices have stood the test of time partly because they’re great natural stress relievers. Whichever method you choose, regular meditation can empower you to gain control over tense situations and chronic stress.
3. Get Regular Exercise
Regular physical activity is one of the most reliable ways to naturally reduce stress hormones. Exercise releases endorphins that act as natural mood boosters and help to regulate cortisol levels in the body. These endorphins often translate to increased feelings of well-being and reduced symptoms of depression and anxiety.
Additionally, exercise also releases tension in your muscles. This can provide an immediate sense of relief when you feel stressed or overwhelmed by a tough situation. Just 15 minutes of moderate, regular exercise per day can make a huge difference in how you feel both mentally and physically. We recommend choosing activities you enjoy to make your exercises less tedious and much more engaging.
4. Consider Your Diet and Intermittent Fasting
A nutrient-rich diet is crucial for reducing high levels of stress. Eating whole foods such as vegetables, fruits, nuts, seeds, and lean proteins will provide your body with the essential vitamins and minerals it needs to thrive. Plus, avoiding processed foods may even lower your risk of developing heart disease and other chronic conditions caused by high cortisol levels. Consider modeling the “Mediterranean Diet,” as countries in this region have traditionally included nutritious whole foods in their cuisine.
When done correctly, intermittent fasting can also effectively regulate stress hormones like cortisol. Studies have shown that limiting food intake on certain days can help reset the body’s natural circadian rhythms. Limited food consumption may also improve metabolism and boosts energy levels throughout the day. We always recommend consulting your doctor before fasting, especially if you’re pregnant or breastfeeding.
We Can Help You Reduce Stress Naturally
Chronic stress is common throughout America. Luckily, simple lifestyle changes such as these can have a dramatic impact on anyone’s stress levels. However, if your symptoms persist after improving your sleep quality, exercising regularly, and adjusting your diet, then there may be suffering from symptoms of hormone imbalance.
Hormones like cortisol and adrenaline play a vital role in our overall health and wellness. If you’re looking to safely lose weight, manage your stress, or explore a functional approach to medicine, then we encourage you to reach out to learn more about our services. We’ll gladly provide you with a free initial consultation to help you get started today.
Aceso Total Health P.C.
7160 S. 29th St., Suite 7
Lincoln, NE 68516
Based in Lincoln, NE, our patient - centered, healthcare experience is integrated, proactive and personalized, leading to a more balanced and happier you.