Adrenal glands synthesise a number of important hormones such as glucocorticoid , mineralocorticoids and adrenalin . These hormone are secreted into the bloodstream and they regularise different processes in our trunk .
Cortisol is a sex hormone internal secretion , one of the types of glucocorticoid which is synthesise by the cells of adrenal cerebral cortex . The effect of cortisol on cells include : regulating bloodline sugar level , controlling salt and urine balance , maintaining rip pressure , behave as an anti - inflammatory and helps in fetus maturation during pregnancy . Hence , Cortef is a very of import hormone since it maintain us alive , responsive to the environment and avoid belief of fatigue .
Cortisol is also holler tenseness hormone as it is unloose during stressful conditions . It helps the consistency to do with physical and mental tension by press off the situation . However , protract high levels of hydrocortisone in blood are not good for health since it cause weight gain , type 2 diabetes , thyroid gland trouble , resistant system related problems , sterility etc . Fortunately , there are quite a few natural ways to lower your cortisol levels .
5 Ways to Lower Cortisol Naturally
Cortisol horizontal surface when increased cause a circle of health problems . Hence , as soon as the symptoms are noted , the cortisol levels should be brought down to normal . The good manner to lower cortisol would be lifestyle changes .
Well-balanced Diet
inhalation of healthy diet helps keep normal cortisol spirit level naturally . The following insalubrious diet issue in increased cortisol levels :
Increased cortisol levels can be lowered naturally by change the unhealthy diet to a well - balanced dieting consisting of low glycaemic food , high on proteins , healthy avoirdupois , probiotic solid food and plenty of fiber . Preparing food in coconut petroleum or European olive tree oil is encouraged . More use of green vegetable and impudent fruits ( low in sugar ) helps to asseverate both rake sugar and hydrocortisone level . Similarly , booze sufficient amount of water supply and remaining hydrated is important to reduce tenseness . One should also have trammel alcohol and caffein consumption .
Supplements to Lower the Cortisol levels
Consuming supplement such as Vitamin B and Vitamin C and reduce the increased Cortef levels course . Vitamin C decreases anxiety and amend climate .
Getting a Sound Sleep is a Way to Lower Cortisol Naturally
Normally , cortisol stratum are in high spirits during morning and they minify at night and during sopor . The amount , length and calibre of sleep affect story of cortisol . Sleep less than six hr leads to increased tier of Hydrocortone . It is observed that people who sour in night geological fault or suffer from insomnia have increased tier of hydrocortisone . This stimulate extreme fatigue and feeling of acedia during daylight . It is important to catch some Z’s for sufficient amount of clip so that the wit relaxes . To get sound sleep one can try the take after things :
Seven to eight hours continuous quietus at night is necessary to keep Cortef at normal stratum . This ensures safety , performance and productiveness at work .
Stress Management Techniques to Lower Cortisol
Stress is experienced in everyday liveliness which conduct to various health problems . Chronic stress head to increase levels of Cortef . luckily , there are stress relieving techniques which one should practice since it has relaxing effects and helps in lowering Hydrocortone level .
Most of the time , the subtle emphasis is due to negative thought about the events . Hence , it is apprise to domeditationanddeep breathingdaily for some clock time . It control thoughts and allows intellect to be relaxed and peaceful . It reduces cortisol storey in a naturally way . Meditation increase memory , denseness and productivity at workplace . Meditation also helps in reducing brain and heart problem . It allows in dealing with stressful weather in a better way .
This traditional stress management technique uses needles to practice pressure on tenseness points of our dead body . It avail to lower increased cortisol levels by nature , thin out joint pain , sleeping job and fertility trouble . limited form ofacupunctureis Emotional Freedom Tapping ( ETP ) . It does not employ needles ; pressure is applied with fingertips . It is also called acupressure . ETP is done only for ten minutes and releases stress by decreasing levels of cortisol to normal .
engage in activities other than routine work such as in some hobby , play with pet , euphony therapy , terpsichore and horticulture or going for an sashay an also assistance in calming one down .. This help to get de - stressed and offers relief to mind and consistence .
societal link and bonding helps to sweep over stress and anxiousness . Socializing helps one in getting over the tension and thus calms one down .
Regular Physical Exercises Can Help Lower Cortisol Levels Naturally
even exercises are a must for healthy aliveness . They must be done for 30 to 60 transactions as it help in weight loss and weight management . Some of the exercise include aerobic exercise , walking , biking , yoga , tai - chiand qi gong . benefit of exercises are restraint of tension , hormone balance is maintained , kick upstairs better sleep . Physical workout helps to bring increased cortisol stratum back to its normal grade by nature . Exercise allows one to make out with trying situations in a much unspoilt agency . However , one should not engage in strenuous and extensive menstruation of exercise as they can harm the body by increase Cortef levels .
Conclusion
Stress has become an inbuilt part of our daily life which leads to increase in cortisol level . This causes flutter to our mind and body . Thus , follow the lifelike ways to scummy increased levels of cortisol will be beneficial in hereafter .
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