As a mom of three, I know firsthand the demands and joys that come with motherhood. Juggling multiple responsibilities can sometimes lead to stress, and I’ve experienced the effects of high cortisol levels on both my physical and mental well-being. In this blog post, I want to share 18 effective ways to lower cortisol levels naturally, drawing on my own experiences and research. But first, let’s understand what cortisol is and how it impacts our bodies.
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Disclaimer: This post is not intended to provide medical advice or diagnose any conditions. It solely reflects my personal experiences and research into lowering cortisol levels naturally.
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What is Cortisol?
Cortisol, often referred to as the “stress hormone,” is a vital hormone produced by the adrenal glands. It plays a crucial role in the body’s fight-or-flight response, helping us respond to stress and danger. While short bursts of cortisol are essential for survival, chronic elevation can lead to various health issues.
How Cortisol Works:
When stress triggers our fight-or-flight response, cortisol is released into the bloodstream. This hormone prepares the body for quick action by increasing heart rate, boosting energy, and sharpening focus. However, prolonged exposure to stressors can lead to a constant surge in cortisol, causing a range of health problems.
Possible Causes of High Cortisol:
Several factors can contribute to elevated cortisol levels. Chronic stress, lack of sleep, an unhealthy diet, and medical conditions such as Cushing’s syndrome are among the common culprits. Identifying and addressing these factors is crucial for effective cortisol management.
Signs and Symptoms of High Cortisol:
Recognizing the signs of high cortisol levels is essential for taking proactive measures. Symptoms may include weight gain, especially around the abdomen, disrupted sleep, fatigue, anxiety, and mood swings. If you’re experiencing these symptoms, it’s worth exploring whether cortisol levels could be a contributing factor.
Getting Bloodwork Done:
If you suspect high cortisol levels might be affecting your health, consulting with a healthcare professional is important. A simple blood test can measure cortisol levels and provide valuable insights into your hormonal balance. This information can guide you in creating a personalized plan to manage cortisol naturally.
18 Ways to Lower Cortisol Levels Naturally
1. Meditation
Incorporate short mindfulness meditation sessions into your daily routine. Taking a few minutes to breathe deeply and center yourself can significantly reduce stress and lower cortisol levels.
As a busy mom of three, I highly recommend the Mama Zen app looking for a quick and accessible way to prioritize self-care amidst the chaos of parenting! With its simple exercises and soothing guidance, it’s like having a trusted friend to help me destress. Check it out here!
2. Exercise
Lean into physical activity as a means of stress reduction. Whether it’s a going for a walk, a dance session in the living room, or a following along a workout routine, regular exercise releases endorphins, counteracting the effects of cortisol.
3. Sleep
Prioritize quality sleep by establishing a consistent bedtime routine and creating a conducive sleep environment. Adequate and restful sleep is crucial for cortisol regulation and overall well-being.
4. Balanced Nutrition
Fuel your body with nutrient-rich whole foods, fruits, and vegetables. Avoid excessive caffeine and refined sugars, as they can contribute to cortisol spikes, and maintain a balanced and nourishing diet.
5. Aromatherapy
Discover the soothing power of aromatherapy by using nice-smelling oils in your daily life. Scents like lavender, chamomile, or citrus can help you relax and reduce stress. You can use these scents with diffusers, candles, or roll-ons to create a peaceful atmosphere and feel more calm.
6. Laugh
Incorporate humor into your day. Whether it’s a funny movie, a silly joke with your loved ones, or a laughter yoga session, laughter can be a powerful stress-reliever that helps lower cortisol levels.
7. Social Connections
Nurture your relationships and build a support system. Connecting with friends and loved ones can help buffer the effects of stress and provide a sense of belonging.
8. Time Outside
Spend time outdoors and enjoy the benefits of nature. Whether it’s a walk or at the park with your family, nature has a calming effect on the nervous system, reducing cortisol levels.
9. Limit Multitasking
Embrace the power of focus and prioritize tasks. Limiting multitasking can help reduce the sense of overwhelm and prevent prolonged stress, ultimately supporting cortisol regulation.
10. Relaxation Techniques
Explore various relaxation methods, such as deep breathing, to promote a sense of calm and lower cortisol levels.
11. Self-Compassion
Be kind to yourself. Practice self-compassion with affirmations and prioritize self-care to maintain a healthy balance in your life, recognizing that you are doing your best amidst various responsibilities.
RELATED | 30 EMPOWERING POSITIVE AFFIRMATIONS FOR MOMS
12. Hydration
Stay hydrated throughout the day by drinking water regularly. Proper hydration supports bodily functions, aids in cognitive function, and contributes to overall well-being.
13. Journaling
Take a few minutes each day to jot down your thoughts and emotions. Journaling provides a safe space to express your feelings, identify stress triggers, and foster self-reflection. Check out my favorite journals here!
14. Practice Gratitude
Cultivate a mindset of gratitude by acknowledging and appreciating the positive aspects of your life. Regularly expressing gratitude can shift your perspective and contribute to lower stress levels. Grab my free gratitude journal printable here.
RELATED | 50 GRATITUDE JOURNAL PROMPTS FOR MOMS
15. Limit Screen and Social Media Use
Minimize exposure to screens and social media, especially before bedtime. Setting boundaries on screen time helps reduce cortisol spikes and promotes better sleep quality.
16. Staying Hydrated
Incorporate mindful sips of water into your daily routine. Whether during relaxation exercises or moments of reflection, staying hydrated becomes a tangible reminder of nurturing your physical and mental well-being.
17. Leaning in on Faith:
For those who find peace in faith, incorporate spiritual practices into your daily life. Whether it’s prayer, meditation, or attending religious gatherings, leaning on your faith can provide strength and resilience during challenging times.
RELATED | 20 COMFORTING BIBLE VERSES FOR MOMS and 7 MUST HAVE FAITH-BASED BOOKS FOR MOMS
18. Engaging in a Hobby
Discover joy by engaging in a hobby that brings you fulfillment. Whether it’s crafting, reading, or exploring a new creative pursuit, dedicating time to your passions can provide a positive outlet for stress and contribute to overall well-being.
RELATED | HOW TO START A MOM BLOG
1 thought on “18 Effective Ways to Lower Cortisol Levels Naturally”
Great recommendations, interestingly not a topic I see addressed often. Thanks!
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