Our body needs cortisol, but it’s the excess cortisol that’s problematic. The first step is identifying activities that may be increasing cortisol production. Let’s take a look.
Diet
It is important to consider “how to eat” rather than just “what to eat”. Everybody will have different nutritional needs so learning how to eat is beneficial to achieving individual goals. Generally speaking, a Mediterranean diet, incorporating an abundance of plant-based foods, leafy green vegetables and minimising inflammatory foods such as alcohol, caffeine, dairy, gluten and processed sugars will support your fluctuating hormones. Protein and healthy fats are essential with every meal.
Foods that are rich in antioxidants (think broccoli, avocados, spinach, berries, and green tea) as well as anti-inflammatory foods (like fatty fish, cherries, lentils, chia seeds, and dark chocolate).
Physical Activity
When our hormones are fluctuating, our stress resiliency drops (both physically and mentally) and we can’t cope with stress as well as we generally would. We use exercise to help manage this stress, however it is important to consider physical exercise as a form of stress. “Over-exercising” is real, and detrimental to achieving results. When we “over-exercise”, exercise before eating or exercise without adequate nourishment, we are placing stress on our bodies which causes our cortisol levels to rise. Resistance training, strength training and low impact workouts to help build strength and achieve a total body workout without driving our stress hormones.
Sleep
Quality sleep is fundamental to feeling our best selves. Fluctuating and changing hormones can have a significant impact on our quality of sleep, impacting all areas of our life. Improving your quality of sleep is a process which requires looking at your exercise, nutrition, stress management and lifestyle. Some recommendations to begin your sleep journey include:
- Stopping stimulants after midday – including caffeine and specific herbs and supplements.
- Reducing blue lights an hour before bed.
- Reducing your cortisol drive through low impact exercise, strength and resistance training and readdressing when and how you eat in relation to exercise.
- Improving your melatonin with nutrition, sleep, relaxation, mindfulness techniques and direct sunlight
- Reducing alcohol consumption where possible. Ensuring 2 alcohol free days per week.
Lifestyle Changes
Lifestyle changes can significantly help lower cortisol levels by reducing stress and promoting relaxation. Practices like meditation, deep breathing, and mindfulness exercises help calm the nervous system and lower cortisol by reducing the body’s stress response.
Learning to manage time effectively, taking breaks, and engaging in hobbies or relaxation techniques (like massages or listening to music) can help reduce chronic stress and cortisol production.
