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Phone: (403) 266-2867

Email: Michelle@making-strides.ca

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Holistic Nutritional Consultant

Advanced Metabolic Balance Coach

Women Talk Events, Calgary South Director

Published Author

Certified Professional Co-Active Coach

Iridologist

© 2017 by Michelle Post. Proudly created with Wix.com

 

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How to Naturally Lower Stress Hormone (Cortisol)

STRESS!!!

 

 Its causes are absolutely everywhere. Would you agree?

 

Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flew. But, that doesn’t happen too much in our society - it becomes a long-term reaction. It becomes chronic.

 

You’ve probably heard of the main stress hormone, called “cortisol.”  It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep.

 

Did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity?

 

Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally!

 

Foods and nutrients to lower cortisol

 

Let’s start with one of the biggies that increase your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies).

 

High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest.

 

Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty.

 

Eat a variety of nutrient-dense whole foods; this doesn't just help reduce stress hormone, it helps all aspects of your health.

 

Lower your cortisol levels with tea and dark chocolate (not the sugary milky kind!). Have a bit to unwind.

 

Don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key! Make sure you’re eating probiotic rich fermented foods and getting a healthy dose of prebiotic fiber.

 

 

Lifestyle techniques to lower cortisol

 It’s not just food, but there are things you can do with your time that can lower cortisol.

 

Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol.

 

Get enough exercise (but don’t overdo it). While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels.

 

Get enough sleep!  Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways.

 

Relax and have fun. Things like deep breathing, massages, and listening to relaxing music all reduce cortisol.

 

Be social and bust loneliness. Would you believe me if I told you that science has shown health risks from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key.

 

Conclusion

 

Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally.

 

In terms of foods and nutrients, have less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics.

 

Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun.

 

In the comments below, let me know your favourite ways to bust the stress hormone cortisol!

 

Recipe (High fiber prebiotic): De-Stressing Chocolate Pudding

 

Serves 6

 

3 ripe avocados

¼ cup raw cacao powder

¼ cup maple syrup

½ tsp vanilla extract

1 dash salt

 

Instructions

 

Place all ingredients into a food processor and blend until smooth.

 

Serve & enjoy!

 

Tip: Try adding a pinch of cinnamon for a deeper flavour, or wintergreen, peppermint food grade essential oils.  Yum!

 

References:

 

https://authoritynutrition.com/ways-to-lower-cortisol/

 

http://www.precisionnutrition.com/all-about-cortisol

 

https://authoritynutrition.com/16-ways-relieve-stress-anxiety/

 

https://www.thepaleomom.com/managing-stress/

 

http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

DITCH THE JUNK in just 7 days with my free Challenge!

 

Starts April 22, 2018

 

Sign up for the Ditch the Junk challenge now and get ready to take your nutrition in a new direction.  Know that this simple challenge will help you achieve your health goals starting now.

 

 

Take the DITCH THE JUNK 7 day Challenge now!

 

Add Ditch the Junk to your cart and use coupon code "Spring2018" to receive a 100% discount.  

 

You’ll get everything you need to make it happen sent directly to your inbox.

• A list of the foods to avoid starting today
• Real foods that you can still eat
• 1-week menu with recipes
• The what, why and how of avoiding processed foods
• Tons of support from me
• A private Facebook group where you can ask questions, get clarity and see how other participants are making out.

Are you ready to join the FREE challenge?

 

Michelle Post is a C.H.N.C. Holistic Nutrition Consultant and a graduate of the Metabolic Balance® Program (2016), Business Wellness Systems (2015) the Canadian School of Natural Nutrition 2015, and graduate of the Coaches Training Institute (2009).

 

 

 

 

 "Since graduating from the Metabolic Balance Program I have successfully released over 35 lbs of weight and my energy has increased immensely. It is the best program I have worked with to reset my metabolism and rebalance my hormones. I've never felt better in my life.”

 

 

For more information on Michelle’s program, contact now to receive your FREE 20-minute telephone consultation (value over $40)! www.making-strides.ca Phone: 403.266.2867 michelle@making-strides.ca

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