Chronic high levels impair immune function and metabolic function
Enter 2023.08.21 14:40 Hits 43 Enter 2023.08.21 14:40 Edit 2023.08.21 15:28 Hits 43
Reducing levels of cortisol, known as the ‘stress hormone’, is beneficial for improving health. [사진=게티이미지뱅크]It is normal for a person to feel stressed, but living in stress all the time is unhealthy. Reducing levels of cortisol, known as the stress hormone, can help relieve stress and improve physical and mental health.
“It’s important to know that, like all hormones, it’s normal for cortisol levels to change depending on the time of day, activity, stress level, and sleep patterns,” said Dina Adimoulam, a professor of endocrinology at Sinaimount Medical School in the US. ”he explained.
Hormones play an important role in the body. When cortisol levels are too high, it can affect you mentally and physically. Chronically high levels of cortisol can impair mood regulation, interfere with learning and memory, and even impair immune and metabolic function, according to Dr.
American health information media ‘Prevention.com’ (prevention.com) introduced 10 ways to try to lower cortisol levels naturally.
▶ Get enough sleep
Restful sleep is a key factor in regulating cortisol levels. Aim for 7 to 9 hours of quality sleep each night to keep cortisol in check.
▶ Eat a balanced diet
A well-balanced diet can also help control cortisol. Dr. Barnott advised, “Consist your diet with adequate vitamins and minerals, especially magnesium and omega-3 fatty acids.”
▶Find stress factors
The main cause of elevated cortisol levels is stress. You need to find out which aspects of your life are stressing you out. You need to identify the stressor so you can find a way to manage it and lower cortisol.
▶ Do meditation or mindfulness
“Mindfulness is a wonderful relaxation technique known to reduce cortisol levels,” explains Dr. Barnott. He recommended progressive muscle relaxation. This is a meditation method that allows you to feel better and relieve tension by focusing your nerves on each part of the body from head to toe.
▶ Take a deep breath
Professor Adimoolam suggested deep breathing exercises as another way to reduce cortisol and lower stress. Breathing exercises have also been shown to lower blood pressure.
▶Encounter nature
Nature has great benefits for mental health. It is recommended to spend time outdoors at least for a short time during lunchtime.
▶Increase social interaction
Relationships and social support play a big role in managing stress and cortisol. “Engaging in positive social interactions, seeking support when needed, and forming close personal relationships can help,” Dr. Barnot said.
▶ Practice self-care
The method of self-care is different for each person, but the key is one. Spending time doing things that help improve your mental and physical health.
▶ Limit caffeine
“Excessive caffeine can increase cortisol levels, so it’s good to consume it in moderation,” said Dr. Bartone. According to one study, caffeine can increase cortisol levels by stimulating the central nervous system.
▶Use herbs or dietary supplements
“Herbs, including certain herbs, have traditionally been used to combat stress,” said Dr.
2023-08-21 05:41:25
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