Your Cart is Empty
Cortisol, often called the "stress hormone," plays a vital role in our body's response to stress and helps regulate various essential functions.
However, when cortisol levels remain elevated for extended periods, it can wreak havoc on our physical and mental well-being, leading to issues like weight gain, anxiety, sleep disturbances, and weakened immunity.
Understanding what triggers high cortisol and learning effective ways to manage it can significantly improve your quality of life and overall health.
In this post, we will explore 5 ways to ease cortisol, starting with the causes of high cortisol.
Let's dive in!
Many factors can contribute to chronically elevated cortisol levels.
The following are a few factors:
Ashwagandha, an ancient adaptogenic herb used in Ayurvedic medicine for over 3,000 years, has proven to be one of the most effective natural remedies for lowering cortisol levels.
In fact, one double blind study have showed that taking 300-600mg of ashwagandha extract daily can reduce cortisol levels significantly.
This powerful herb works by:
For best results with ashwagandha, take it consistently for at least 8 weeks.
We created Reforged Ashwagandha to give you a powerful 600mg of ashwagandha in one single capsule, the exact amount you need for your cortisol levels.
Enhanced with 5mg of organic black pepper for superior bioavailability, this powerful adaptogenic formula ensures maximum absorption and effectiveness in supporting your body's stress response.
The combination of premium organic ingredients and optimal dosing makes Reforged an ideal daily supplement for managing cortisol levels and promoting overall stress resilience.
Simply take one 30 minutes before a meal and you're good to go!
|
While intense exercise can temporarily raise cortisol, regular moderate exercise helps regulate cortisol levels long-term and helps build stress resilience.
The key is finding the right balance by incorporating a balance of higher intensity exercise with proper recovery.
Work up to moderate to high intensity exercise 3-4 times per week (lifting weights, running, etc), and allow for proper recovery time between these sessions.
Consider lifting weights or strength training in order to build stress resilience.
Spending just 15-20 minutes outdoors in natural sunlight each day provides multiple benefits for cortisol regulation and overall well-being.
Sun exposure triggers your body's production of vitamin D, which research shows plays a crucial role in mood regulation and cortisol management.
Morning sunlight exposure is particularly powerful as it helps regulate your circadian rhythm, signaling to your body when to produce cortisol (morning) and when to suppress it (evening).
Beyond vitamin D synthesis, being outdoors in nature has been shown to lower cortisol through a phenomenon called "forest bathing" or simply nature therapy, which activates your parasympathetic nervous system and reduces stress hormones.
Getting 7-9 hours of quality sleep each night is crucial for maintaining healthy cortisol levels.
Your cortisol naturally follows a circadian rhythm, peaking in the morning and declining throughout the day.
To optimize your sleep, stick to a consistent sleep schedule and create a cool, dark, quiet sleeping environment.
Avoid screens 1-2 hours before bedtime and limit caffeine intake after 2 PM.
Consider taking magnesium supplements to promote relaxation and improve sleep quality.
Strong social relationships act as a buffer against stress and help regulate cortisol levels.
Research shows that people with robust social support networks have lower cortisol responses to stressful situations.
Make time to connect with friends and family regularly and join community groups or clubs with shared interests.
Practice physical touch like hugging, which releases oxytocin that counteracts cortisol, and engage in laughter and lighthearted activities with others to strengthen your social bonds.
Managing cortisol levels is essential for maintaining optimal health and well-being in our fast-paced world.
By understanding what causes cortisol to spike and implementing these five evidence-based strategies, you can effectively lower your cortisol levels and improve your body's stress response.
Remember, consistency is key; these practices work best when integrated into your daily life rather than used as quick fixes.
Start with one or two strategies that resonate with you and gradually build habits that support your long-term health and stress resilience.
Consider how much of an impact these strategies will have on your cortisol over the next few weeks.
With time, you will feel a difference.
Thank you for reading!
_______________________
Medical Disclaimer
The information provided on this website is for educational purposes only and is not intended as medical advice. This blog or the writer is not a licensed healthcare professional, and the content should not be used as a substitute for professional medical diagnosis, treatment, or advice. Always consult with your physician or other qualified healthcare provider before starting any new treatment or making any changes to your healthcare routine.
