8 Natural and Effective Ways to Suppress the Stress Hormone CortisolLearning how to lower cortisol is not as hard as you may think… with a few simple tweaks, you can lower production of testosterone and cortisol dramatically. Cortisol is the principal stress hormone of the human body, and it gets a lot of attention in the human growth hormone illegal in canada world. So a certain baseline is needed for some of the most basic functions of the human body, and in that manner, cortisol is not that bad, and your body is pretty good at protecting itself from the negative effects when the levels stay within a reasonable range. The problems start when your cortisol levels are elevated for prolonged periods of time, a situation not that uncommon for a modern male who eats processed junkis deficient in multiple nutrientsand suffers from chronic stress. In other words, I believe that most of the men on this very planet have got too much production of testosterone and cortisol circulating in their bloodstreams…. If your goal is to maximize testosterone and reduce cortisol levels, then do intense and relatively short strength training sessions times a week.
How to Boost Your Testosterone Levels by Controlling Cortisol Production?
Cortisol, which is the primary stress hormone of the human body gains immense attention in the world of fitness. This is due to the fact that it has the capability to destroy your powerful testosterone molecules even before it leaves the testicles. However, if the rise in the levels sustains for a prolonged period of time, then it may give rise to lots of health issues and may also affect the athletes in training since T hormones plays a vital role in building muscles and cortisol in point of fact breaks it down.
The stress hormone cortisol is usually produced in the body while a person undergo mental, emotional or any kind of physical stress. This hormone prepares the body for the fight or flight situations, providing the energy required to overcome the stress. Cortisol helps to breakdown fats and proteins and catapults their conversion to those forms which could be utilized by the body as energy sources. This spike in extra energy is helpful in the short term.
On the other hand, it is really harmful to the body as it results in various health issues such as elevated blood sugar, weight gain, high blood pressure, anxiety and depression. This is the main reason why it is important to keep the stress hormone levels as low as possible. It is the hormone which is involved totally in the muscle glycogen release or storage procedures, which wakes you up every morning and above all, without this hormone instead of walking, we all would be still crawling.
The real issue starts only when the levels increases and stays so for a long time frame and this condition is very common for a modern men who intake lots of processed junk, who is deficient of nutrients and also those who experiences chronic stress.
Lowering the amount of stress hormones developed within the body will bring a positive effect on your health and thus make you feel balanced and relaxed. Below listed are some of the tips and tricks through which you can maintain your cortisol levels within the safe range. Take in lot of vegetables and fruits that contains nutritious and balanced diet.
Foods with low-glycemic index such as eggs helps to lower blood cortisol levels while products such as whole grain help proteins regulate the cortisol production within the body. Make sure that you exclude flours and sugars from your diet. Folic acid and Vitamin B5 also aid in initiating the lowering of cortisol levels. Foods such as peas, fish, beans, sunflower seeds, whole grains, beans, melons and oranges are rich in folic acid and vitamin B5.
Oily fish such as tuna and salmon, eggs, citrus fruits, berries, dark leafy greens, lean meat, fortified cereals, flaxseed are rich in fiber and diet. Taking small quantity of meals five times in a day helps reduce cortisol levels making your body free of hunger stress. It is proven that diet with fish oil is very useful in controlling cortisol levels. Salmon, mackerel, sardines and sea brass are the ideal choices. This is one of the easiest methods to lower the production of cortisol and increase the DHEA production — the major anabolic youth hormone.
It is a proved fact that, mg of caffeine content will help to elevate the blood cortisol levels by around 30 percent within an hour time. This hormone can stay at its peak range for a minimum of 18 hours within your body.
This is the quickest technique to lower the catabolic metabolism, thereby increasing your anabolic metabolism. Eliminate or cut short all the drinks which contain higher amounts of caffeine in it. Some of the food products which are high in caffeine may include energy drinks, coffee and sodas. Processed foods, in particular those which are rich in sugar and carbohydrates will result in an increase in cortisol levels. Including too much of processes foods in your diet may elevate blood sugar levels and this in turn makes you feel anxious as well.
Some of the top processed foods which should be avoided may include white bread, regular pasta not whole wheat , white rice, candies, cakes and chocolates etc.
Majority of the people are of the opinion that after a stressful working period, it is observed that they increase weight around the midsection. This is mainly due to the fat stored in the abdominal area which is having more density in the abdomen and holds four times more amount of cortisol receptors.
Exercising regularly 3 to 5 times weekly is really important for maintaining the cortisol levels in your body. During the time of workout, your body will generate more amounts of natural endorphins and dopamine, which will help to fight against anxiety, lethargy and depression. Try to reduce the amount of sugar intake and refined carbohydrates in your diet for avoiding spike in insulin production.
Try to consume food in small amounts frequently so that it helps to make a balance in complex carbohydrates, protein, good fats such as flax seed oil and olive oil.
Diets which are high in carbohydrates will help to regulate the levels of cortisol lower than that of the low carbohydrate diets. Always try to keep your body hydrated since dehydration will increase the levels of stress hormones. Meditate or spend some time for enjoying music as it is one of the best things which aids in the promotion of focused alertness alpha and relaxed theta brain waves.
Try to avoid those jolting alarm clocks which wake you up from a deep sleep to an agitated and anxious state. Meditation helps to activate the Vagus nerve, which in turn set off a response within your body for reducing cortisol levels. For getting best results out of medication, try to meditate for not less than 30 minutes a day, say for 3 to 4 times on weekly basis.
Once you make it a practice, you can see a significant difference in how your body reacts. One of the recent study conducted have proved that, just half-liter of dehydration may even lead to increased cortisol levels in your body. Dehydration and stress levels are directly proportional to each other.
When dehydration occurs, stress levels will get increased and vice versa. So always ensure that you sip lots of water all through day hours for cutting down the chances of unhealthy cortisol levels.
It is a proven fact that including black tea in your daily diet will reduce the overall cortisol levels while being in a stressful environment. So next time when you really feel that cortisol levels are bubbling up, grab a cup of black tea and make yourself feel relaxed.
Omega-3 Fatty Acids — It has got a promising effect in lowering cortisol levels. B Complex Vitamins — This is often recommended by the health care providers for mood disorders owing to its power in creating a calm energy for the users. In addition, B complex vitamins also promote healthy adrenal functioning. It also helps in the production and even combat the elevated levels of cortisol. Vitamin C — It helps to lower cortisol levels naturally.
It is considered as the best cost-effective supplement which you can opt for naturally balancing higher cortisol levels. Many research conducted have noted that supplementing vitamin C after workouts will quickly clears cortisol levels and enhances recovery. In addition, some of the animal studies are even showing a link between vitamin C to increased production of testosterone. Every individual will be having something in life which causes stress.
Cortisol will be always produced in your body when you workout. However you should make sure that these hormones are within the safe range itself. If you ever feel that you have done all the possible ways to manage your cortisol levels and still you have them in higher amounts, then talk to your primary care physician for knowing more about the other possible causes.
When the levels of cortisol in the body increase, testosterone levels decreases. Click Here to Leave a Comment Below 0 comments.