Natural Ways to Regulate Cortisol
These tips can help regulate high or even low cortisol.
-Balance blood sugar: blood sugar spikes then lead to drops which trigger cortisol because it’s a stressor the body. Blood sugar isn’t just important for diabetics, it’s for EVERYONE! Blood sugar dysfunction happens yeaaaaaaaars before a diagnosis of diabetes. Blood sugar balance is ESSENTIAL for hormone regulation.
-somatic exercises daily: you will not fix your cortisol issues if you do not address your nervous system. A nervous system that is dysregulated, will not feel safe. It will be stuck in survival mode. We need to help the body move out of this state.
-Swap HIIT for strength training: HIIT, fasted exercise, chronic cardio are stressors to the body.
-Herbal Support: I debated putting this on here because people will see this and just do this expecting to change. Here’s the thing: no one supplement or supplements will fix you (I say that sincerely as a Functional Supplement Specialist). It’s the changes in your life that need to change. What brought you to cortisol dysregulation, and most likely hormone imbalances and gut issues, will not get you to the change you want. Supplements can be a great cherry on top, but the everyday behaviors, patterns and habits are the foundations and what is NEEDED. You cannot out supplement your dysfunction.
ALSO always source organics for herbs!! Source from high quality companies! Support those companies trying to do things right 😊
-Sunlight upon waking: this helps support your circadian rhythm which is essential in cortisol regulation.
These are just some tips- but a good place to start.
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Cortisol regulation is critical for overall health, and understanding how to manage it is key. High cortisol levels can lead to various health issues, including anxiety and weight gain. One of the most effective ways to lower cortisol involves balancing blood sugar through nutritious meals that include proteins, healthy fats, and fiber-rich carbohydrates. This not only stabilizes energy throughout the day but also prevents spikes in stress hormones. Incorporating somatic exercises daily is also essential. By engaging in practices such as yoga or tai chi, you can help regulate your nervous system and create a sense of safety in your body. This will nurture your ability to manage stress effectively. Strength training is particularly beneficial; it replaces high-intensity interval training (HIIT) which can stress the body further. Instead, focus on resistance training and low-impact workouts like Pilates or brisk walking. These will enhance strength without the added stress. Another point to consider is incorporating herbal supports. Adaptogenic herbs like ashwagandha, holy basil, and Rhodiola rosea can be beneficial. They adapt to stressors and help bring balance to hormone levels. It’s vital to select high-quality herbal products and consider organic sources to maximize their effectiveness. Finally, aiming for natural light exposure shortly after waking can significantly support your circadian rhythm, thereby aiding cortisol regulation. Ensure you spend at least a few moments outside or near a window after rising. These simple yet powerful lifestyle changes can lead you to healthier cortisol levels, ultimately improving your well-being.
