Say Goodbye to Stress: Natural Remedies for Cortisol Management

People relax in different ways, so it is important to understand which way of relaxing benefits you on a personal level. Research has shown that both relaxation exercises (such as deep breathing, massage, meditation, tai chi, yoga, etc.) and relaxation music (music that makes you feel relaxed after listening to it) can reduce cortisol levels, so use whichever is effective in treating your stress.

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If you are spiritual, developing and maintaining your faith can improve high cortisol levels. Studies have shown that adults who express spiritual beliefs had improved cortisol levels due to stress, such as illness. The study also found that praying is associated with a reduced risk of anxiety and depression. If you do not consider yourself spiritual, it would be better to do meditation and social support. 

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The amount of sleep a person gets can affect his cortisol levels. Uncertain sleeping time at night or lack of sleep for a long time can increase the level of cortisol in the bloodstream. Therefore, it is important to pay attention to the amount i.e. time and quality of sleep.

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When you are happy, there is no stress, so taking time out for fun helps reduce the increased level of cortisol. A study has shown that the level of cortisol hormone was found to decrease while laughing and being happy. Being happy and positive are both associated with lowering cortisol levels. However, there are other benefits of being happy, such as lower blood pressure and a stronger immune system.

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If people who experience stress relax enough or when needed, then cortisol levels can be controlled through these small techniques. For this, you can meditate, or even do breathing exercises, as this helps to deal with stress more effectively.

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Having and keeping busy with a hobby can be one of the best and satisfying ways to live a healthy life and due to this you can have a good lifestyle. A study on substance abuse treatment found that hobbies like gardening can reduce cortisol levels. Studies have also shown that engaging in hobbies improves quality of life compared to traditional occupational therapy.

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Friends and family bring happiness to life and help manage stress, which leads to a drop in cortisol levels. A study conducted on 66 men and women found that cortisol levels do not increase in men who get support from their female partners. On the contrary, if you are not happy in your relationship, then it can become a major cause of stress.

Caring for animals and spending time with them can also reduce cortisol levels. A study has shown that interacting and playing with a pet dog caused minor changes in a child's cortisol level.

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People trying to reduce cortisol levels should avoid consuming caffeinated food and drinks (such as tea or coffee) in the evening, as its consumption can delay sleep and lack of good sleep can change cortisol levels.

To reduce cortisol levels, one should take a healthy, nutritious diet and a balanced diet and pay attention to the amount of sugar intake. Some foods that help keep cortisol levels stable include -

• Dark chocolate
• Bananas and pears
• Black tea or green tea
• Probiotics in food such as yogurt

Apart from this, drink plenty of water to avoid dehydration, this helps in reducing cortisol levels.

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It is important to stay away from stress to reduce cortisol levels. For this, notice what kind of environment or things cause you stress, after that try to stay away from those situations. If it is not easy for you to do this, then with the help of some medicines you can reduce the level of cortisol.

Cortisol levels can increase or decrease depending on the intensity of exercise. When we exercise very intensely, cortisol increases in a short time. However, sometimes cortisol increases due to moderate intensity exercise, in such a situation it is very important to recognize the symptoms and signs and manage them immediately. 

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