We all know how difficult losing weight and lowering cortisol levels can be. It can be very frustrating as well, especially in situations when we are doing everything right but the scale just won’t budge. If you’re controlling your portions, eating healthy foods, exercising regularly, and you still aren’t seeing results, there might be hidden or underlying reason.
Cortisol or stress hormone, is a steroid hormone that is made in the adrenal glands. It helps regulate metabolism, control blood sugar levels and help reduce inflammation. It has a direct link to our body’s stress response and it’s pretty important when we talk about losing weight.
When we are under stress, we release cortisol. If we are under constant stress, we constantly release cortisol. Producing too much of it can have a negative effect on the metabolism, destroy muscles and generate abdominal fat.
Too much of everything is bad! Too much cortisol in the body may be actually the reason we aren’t losing weight, even if we are doing everything right.
- High Cortisol Symptoms
- Mood swings
- Frequent Headaches
- Anger, depression, anxiety
- Constant fatigue
- Digestive problems
- Weight gain without explanation
- Frequent urination, diarrhea or constipation
- Memory loss
- Trouble sleeping
- Swelling in the hands, face or feet
- Menstrual abnormalities
- Back pain
- Low libido
- Decreased concentration
Lower stress
The number one for reducing cortisol levels is to lower stress or to de-stress. That means getting away for the weekend, taking a vacation, or simply taking a walk in the nature or closest park once a day. Find a way to control whatever it is that’s stressing you out. Maybe it’s time to look for a new job if it’s your job that’s giving you stress.The same “rule” applies for the relationship. Simple things like doing yoga or reading a book or taking a nightly bubble bath may also help you relax. Find the best way to spend little time with yourself!
Do More Exercise to Lower Cortisol Levels
Regular exercise is one of the best ways to balance hormones, manage stress, and sleep better. Regular means about 30 to 60 minutes several days of the week. Doing exercises can also help in balancing blood sugar levels. Be careful not to overexert yourself. Whether it’s running, yoga, hiking, boxing, find a routine that you will enjoy. Do this at least 3 times a week. You will stay healthy, keep your body in good shape and keep your hormones balanced.
Sleep
The essential thing for controlling cortisol production is getting enough sleep. People who have high cortisol levels can end up feeling anxious at night. Consequence of that is to feel fatigued during the day. Try to use essential oils to stimulate relaxation before bed if you’re having trouble sleeping.
Anti-Inflammatory Diet
An anti-inflammatory diet means diet high in antioxidants and low in processed foods. This type of diet can help control your cravings, balance your hormones, and put you on the right way for losing weight. Some of the best foods for stabilizing blood sugar levels and lowering cortisol include vegetables and fruits, olive or coconut oil, seeds,nuts, lean proteins, and probiotic foods.
Avoid Stimulants
If you think you have high cortisol levels, avoid stimulants such as energy drinks, coffee, cigarettes, and anything else with caffeine in it. Caffeine not only affects your cortisol levels, it also affects the adenosine and adrenaline levels. A constant caffeine in our body disrupt our hormone levels and raises the amount of cortisol.