Often referred to as the “stress hormone,” cortisol is frequently blamed for causing various issues, from food cravings and sleep disturbances to belly fat and bloating. Produced by the adrenal glands and released into the bloodstream, cortisol is crucial for maintaining health.
In a healthy individual, cortisol levels naturally fluctuate with the body’s internal clock, peaking in the morning and gradually decreasing in the evening to prepare the body for sleep. However, factors like chronic stress, poor diet, and intense exercise can cause excessive cortisol levels. Research shows that prolonged high cortisol levels are linked to increased body weight, higher BMI, larger waist circumference, and even diminished memory and cognitive function.
Balancing cortisol is crucial for overall health, and by adopting the given strategies, you can maintain healthy hormone levels and mitigate the effects of stress-
Reduce caffeine intake: Excessive caffeine consumption—more than five or six cups of coffee daily—can elevate cortisol secretion. The timing of caffeine intake also matters; consuming coffee before intense exercise or when stressed can exacerbate its effects. One should wait until after morning workout to have your first coffee, ideally around mid-morning, before the body experiences a natural rise in cortisol around noon.
Moderate exercise intensity: A gentle morning jog is preferable to high-intensity running or interval training for managing cortisol levels. Research by Professor Fredrik Nystrom of Linkoping University found that high-intensity running can significantly increase cortisol levels, with elevated levels persisting until the next morning. Eating breakfast before vigorous exercise and alternating high-intensity workouts with slower, less stressful activities is ideally suggested.
Maintain regular meals: Cortisol and other hormones thrive on regular meal patterns. Intermittent fasting can disrupt hormone balance, including cortisol, leading to increased stress responses and fat accumulation, particularly around the abdomen. Avoiding irregular fasting patterns and maintaining a steady eating schedule is one way to maintain cortisol levels.
Take daily nature walks: Spending at least 20 minutes outdoors, especially in green spaces, can help reduce high cortisol levels. Research from the University of Michigan indicates that nature walks can significantly lower cortisol levels, with even greater reductions observed with longer durations of nature immersion.
Prioritise recovery: Regular exercise is beneficial for cortisol control, but recovery is essential. High-intensity workouts temporarily raise cortisol levels, which can return to baseline within 24 hours. Incorporate rest and gentler activities to avoid chronically elevated cortisol levels.
Try ‘Sleep Yoga’: Maintaining a regular sleep schedule is crucial for balancing cortisol, which fluctuates according to the body’s natural rhythm. To improve sleep quality and regulate cortisol, avoid evening stressors such as intense exercise and excessive screen time. Yoga nidra (guided meditation) before bed has been shown to lower cortisol levels in people with chronic insomnia.
Consider Swimming: Gentle swimming can reduce stress and lower cortisol levels. Studies from Renmin Hospital of Wuhan University and the International Journal of Environmental Research and Public Health suggest that regular, moderate swimming can help manage cortisol levels, though its effectiveness diminishes under high-stress conditions.
