Find Out How To Balance Cortisol Levels
Today’s world is filled with chaos and a moment of peace is more of a luxury. What happens due to that – Imbalance in the cortisol rhythm.
Cortisol is a stress response hormone which is produced by the adrenal glands. It maintains proper communication between every cell in the body. When the rhythm of cortisol is healthy, the hormone level is highest in the morning with the immune response at its best. Before going to bed, it is naturally the lowest so that you can unwind and enter the rest and repair phase.
However, when this cortisol rhythm is disrupted we end up with the following:
- Sleep problems
- Anxiety and depression
- Hormonal imbalance
- Sugar cravings
- Metabolic syndrome
- Weight issues
- Reduced focus, willpower and memory
- Immune system imbalance
Most of the long-term chronic health issues are due to disturbance in the natural cortisol rhythm.
You need to reset your cortisol rhythm for good health in the long term! Here is what you should be doing to balance cortisol levels!
1) Resetting your sleep schedule
If you want to reset your internal clocks, you need sufficient hours of quality sleep. Cortisol helps regulate melatonin production that is essential not just for sleep but also for immunity and detoxification. When cortisol is elevated, melatonin gets suppressed and that causes sleep problems along with inflammatory conditions.
How many hours of sleep do you need?
You need at least 7 hours every night to reset the cortisol rhythm. Go to bed and wake up at the same times every day. Ideally you should wake up at 7 am and go to bed by 10 pm or 11 pm.
How to fall asleep easily?
Do a digital detox an hour before bedtime. Say no to smart phones, kindle and ipads. Instead read a physical book, write down in your diary, meditate and take a hot water bath.
2) Get natural light
Bright sunlight in the morning can rest the morning’s cortisol cycle. During the day, try to get exposure to natural light by sitting beside the window.
3) Eat the right kind of foods at the right time!
A low carb diet may help knock off the kilos but a very low carb diet can increase cortisol in women. Have a healthy carb mini meal 3 to 5 hours before going to sleep in order to get a healthier cortisol pattern. It can be brown rice, quinoa, sweet potato or potato (not fried but baked).
4) Do what you love doing once a day
After reaching home, just spare 15 mins to do your favourite activity. It can be anything you like such as dancing, doing yoga or even taking a shower.
5) Ditch caffeine late evening
Caffeine can keep you up at night. It would also be better if you stop drinking alcohol late in the evening as doing so will improve your sleep quality dramatically.
6) Eat clean
Ensure you start eating clean and give up processed foods, poor quality fats and a high-sugar diet. Such foods cause inflammation and can lead to overactivated cortisol production.
Take control of things in your life. Prevent diseases by following the above methods to balance your cortisol levels.
Hope you liked reading this post on How To Balance Cortisol Levels!
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