BEST WAYS TO REDUCE STRESS AND EXCESS PRODUCTION OF CORTISOL.
1. Eat an appropriate ratio of fat, fibre and protein with every meal. This provides slow release energy and the right balance of nutrients to support the adrenal glands without spiking blood sugar.
2. Add natural sea salt or pink Himalayan salt to every meal to help support your adrenal glands. Consistent high cortisol and chronic stress depletes salt.
3. Supplement Magnesium and eat magnesium-rich foods. Magnesium is involved in many metabolic processes including contributing to normal energy-yielding metabolism (from glucose) and contributing to normal nerve function. Magnesium is a co-factor in the pathway for melatonin synthesis and contributes to the normal function of the nervous system, encourages relaxation, sleep, regulating the body’s stress response system. Deficiency is associated with heightened stress and anxiet and can negatively affect gut health and is linked to anxiety behaviors.
• Plays a key role in energy production, activating ATP, the energy molecule that fuels your body’s cells
• Regulates transport of calcium, potassium, and other essential minerals, helping muscles and nerves function properly, and maintaining heart rhythm
• Regulates blood pressure, cholesterol production, and blood glucose levels
• Aids bone development and guards against bone loss
• Functions as an electrolyte, maintaining fluid balance in your body
• Helps control your body’s stress-response system, and hormones that elevate or diminish stress
Magnesium also contributes to a reduction of tiredness and fatigue, normal psychological functions, electrolyte balance, the maintenance of normal bone/teeth, normal energy-yielding metabolism, normal muscle function including the heart muscle, normal nerve function, normal protein synthesis, normal cell division.
4. Take an adrenal support supplement which includes a blend of adaptogenic herbs alonside minerals and B vitamins.
- Adrenal support supplements contains a unique blend of the herbs liquorice extract, ginseng.
- Products includes supportive nutrients such as iodine (contributes to normal energy-yielding metabolism, production of thyroid hormones and thyroid function), selenium (contributes to normal thyroid function), chromium (contributes to the maintenance of normal blood glucose levels and macronutrient metabolism) and pantothenic acid ( contributes to the normal synthesis and metabolism of steroid hormones such as cortisol).
5. Aim to get at least 7 hours of good quality sleep every night. Remember to wear blue-light blocking glasses 2 hours before bed time, read, have a hot shower or bath and snack on magnesium and zinc rich foods such as pumpkin seeds.
6. Massage therapy and dry brushing has been found it to decrease cortisol and increase dopamine.
7. Reflexology has been shown to decrease stress and fatigue.
8. Attend regular yoga classes. Studies have found those who practiced experienced a significant drop in cortisol levels.
9. Practice deep belly breathing, take breaks from work as much as possible or try meditation.
10. Decrease exposure to blue light, particularly 3 hours before bed. Exposure to bright or computer/device screens can suppress your body’s production of melatonin. Adequate levels of melatonin are necessary as they are crucial to the sleep cycle.
11. Reduce caffeine and alcohol which are both drivers for increasing cortisol. Studies show that overuse of caffeine shows an increase in cortisol by 30% in just one hour.
12. Herbs and Foods which have been found to decrease cortisol: Wild salmon, black tea, ashwaganda, rhodiola, holy basil, chamomile tea, garlic, berries, and oranges.