Stress hormone, cortisol, "is the number one enemy" to public health. Scientists have known for years that high levels of cortisol interfere with learning and memory, reduce immune function and bone density, contribute to growth, increase blood pressure, cholesterol, heart disease, and more.
Our body produces cortisol when it is stressed – a by-product of evolutionary, evolutionary, metabolic programming that avoids danger. Cortisol, in addition to epinephrine, is an important stress hormone that serves various functions. In fact, cortisol helps us stay alive by maintaining the homeostasis of our body (balance).
Helps regulate blood pressure levels, metabolic activity, immune system responses, blood pressure, inflammation, heart function, vascular function and the central nervous system.
However, high levels of stress can lead to our body being overproduced by this hormone. When this occurs, the body tends to have many side effects: high blood pressure, weight gain, high cholesterol, heart disease, anxiety and depression, poor immune systems and cognitive problems such as learning difficulties and memory impairment.
In this context, it is important to maintain a stable cortisol level. Here are some ways:
Is there anything that exercise will not help? Seriously … There seems to be new research every day that connects health benefits. In any case, exercise can help reduce cortisol by "relieving" stress or other unproductive emotions. One of the theories is that fear increases cortisol, and by exercising we work on our courage, resistance and self-confidence … effectively against the potential fear of lowering the level of cortisol. Apart from the theory, exercises in any form are a great way to reduce the level of cortisol.
Any type of meditation can lower the level of cortisol. Even a few deep breaths in the middle of a busy day can reduce our anxiety and stress, which also reduces the stress hormone. Well, just practice: When you begin to feel that we are stressed in any way, take 10-15 deep breaths as you feel your body relaxing. Paying attention to our body and brain is called caution – this practice is remarkably helpful in reducing the number of negative effects, both mentally and physically. Of course, it reduces the level of cortisol.
3. Connect with others
Researchers at Johns Hopkins University have discovered the association between social isolation and elevated cortisol levels in mice. It is believed that those with a predisposition to mental illness who are socially isolated in adolescence are at greater risk of developing abnormal behavior later in life. This study confirms what many scientists already knew: Human binding is important for physical and mental health at any age. Family ties, friendships, and intimate relationships are beneficial for stress and thus reduce cortisol levels.
"Laughter is the best medicine." How many times have we heard it in our lives? Dr. William Perry, A behavioral psychiatrist who has studied the effects of laughter for more than 30 years, says laughter is closely related to a variety of physical and mental benefits. One such advantage of laughter is its positive effect on the level of stress hormones. Research shows that the sense of humor, laughter and lightness are useful in reducing the level of cortisol and other stresses.
5. Listen to a relaxing melody
Almost all of us felt that our music was improving our mood. There is something to give your favorite melody, and you feel much better about it. It turned out to be a chemical factor: music increases the number of endorphins ("feels good") and reduces the amount of brain hormones in the brain.
6. Have a good time
Certain foods such as eggs, fish, nonfat meat, flakes, citrus fruits, berries and green vegetables can help reduce cortisol levels. Another good idea to reduce stress and reduce cortisol is to include five small meals a day. It helps to prevent hunger and reduce the usual need for food resulting from a high level of cortisol. Finally, the use of high fiber and protein foods will help reduce stress hormones. Reducing complex carbohydrates (ie, sugar and starch) is another idea that helps maintain the level of cortisol.
7. Have a good night sleep
It is relatively easy to explain. Insufficient sleep deprivation (7 to 9 at night) produces a systematic negative response from the body. We tend to have cognitive disorders and are more responsive to the environment around us – both things are very bad for stress. It is important to set a sleep routine. Sleepers recommend to go to bed and wake up at the same time every day, including weekends. It is also important to book a bedroom just for sleeping activities. In other words, there are no pills, mobile phones or laptops!