alive Editorial
Cortisol is a hormone that the adrenal glands release during stressful moments to help manage these specific instances. However, the body often releases cortisol when it is not necessary, leading to unnecessary anxiety, stress, and fear. Over time, elevated cortisol levels can even affect physical health by triggering weight gain, high blood pressure, insomnia, and a variety of other issues. Learning how to lower cortisol levels can help keep you well, both physically and mentally.
This is potentially why deep breathing is such a big part of mindfulness-based practices like yoga, tai chi, and meditation. People experiencing panic attacks or similar conditions can often find some relief by focusing on steady, deep breaths.
Over time, the body acclimates to exercise and the cortisol response becomes less dramatic. Regular exercise also contributes to other factors that tend to reduce cortisol, such as sleep quality and overall health.
One study discovered that a diet of sugar, saturated fat, and refined grains triggered higher cortisol levels than a diet full of whole grains, vegetables, fruits, and polyunsaturated fats. Other research links a healthy gut microbiome and overall mental health. According to these findings, following a nutritious diet can reduce feelings of stress, anxiety, and other factors that increase cortisol.
While it is possible to receive omega-3 fatty acids from a diet with plenty of fish, many people find it easier to get the amounts they need from supplements.
All of these factors combine to promote relaxation, which directly affects cortisol. The best part is that the laughter doesn’t even need to be real. While authentic laughter has stronger effects, a forced laugh can trigger the same reactions.
A lack of quality sleep can also contribute to stress, anxiety, and other negatives that increase cortisol. Following a proper bedtime routine, reducing caffeine and nicotine intake, and limiting exposure to bright or blue light are simple ways to improve sleep quality and restfulness.
Additionally, affectionate verbal or physical interactions before a stressful situation lower common stress indicators, like blood pressure and heart rate.
Therapy animals consistently reduce feelings of distress and worry. Because of this, pet therapy has become a staple of many long-term care homes, hospitals, and even schools during high-stress periods like exam time. One small study found that a dog was better for lowering cortisol than support from a close friend.
Improving mental health directly benefits physical health, including cortisol levels. A study of 145 couples found that partners who received counseling focusing on conflict resolution experienced a reduction in cortisol levels.
In some cases, this is because religion involves positive interactions with other people in a community. Prayer, meditation, and other practices also often reduce feelings of stress, depression, and anxiety. Some denominations focus on charitable work, which can also boost positive emotions and mood.