Tag: Cortisol

5 Warning Signs Your Body May Have High Cortisol And 5 Simple Ways to Manage It
Cortisol, often referred to as the “stress hormone,” is crucial for our body’s response to stress. Cortisol is a crucial hormone produced by the adrenal glands. It plays a vital role in regulating various bodily functions, including metabolism, immune response, and blood pressure. While short-term cortisol spikes are normal, chronic stress can lead to prolonged elevated cortisol levels, which can have detrimental effects on physical and mental health. Recognizing the signs and taking steps to manage it is essential.

Also Read: Do You Tend To Stress Eat? Nutritionist Shares 3 Simple Foods That May Help

High cortisol levels can lead to a range of health issues, such as:
- Weight Gain: Increased appetite and altered metabolism can contribute to weight gain, particularly around the midsection.
- Impaired Immunity: Chronic stress can weaken the immune system, making you more susceptible to infections and illnesses.
- Digestive Issues: High cortisol levels can disrupt digestion, leading to problems like constipation or diarrhoea.
- Sleep Disturbances: Elevated cortisol levels can interfere with sleep patterns, leading to insomnia and fatigue.
- Mood Disorders: Chronic stress can contribute to mood disorders like anxiety and depression.
- High Blood Pressure: Prolonged exposure to high cortisol levels can increase blood pressure, which can lead to heart disease and stroke.
Here Are 5 Signs of High Cortisol

In an Instagram post, dietitian Manpreet Kalra revealed 5 signs that indicate high cortisol levels in the body.
1. Difficulty Waking Up: If you find yourself struggling to wake up in the morning, even after a full night’s sleep, it could be a sign of high cortisol levels.
2. Back Hump: A rounded upper back, often referred to as a “buffalo hump,” can be a physical manifestation of chronic stress and high cortisol.
3. Extreme Morning Hunger: Increased appetite, particularly in the morning, can be a symptom of elevated cortisol levels.
4. Moon Face: A round face with a puffy appearance can be a result of high cortisol, as it can lead to fluid retention.
5. Chronic Fatigue: Persistent fatigue, even after adequate sleep, can be a sign of chronic stress and high cortisol.
Also Read: 5 Herbs That Are Also Natural Anti-Depressants
How To Manage High Cortisol

Start your day with a glass of warm water mixed with a quarter teaspoon of rock salt. This simple practice can help regulate cortisol levels and hydrate your body.

Avoid caffeine in the first hour after waking up. Caffeine can disrupt your body’s natural cortisol rhythm, leading to increased stress and anxiety.

Spend some time outdoors, especially in the morning, to regulate your circadian rhythm and reduce cortisol levels.

Consider supplementing with vitamin D, as it plays a crucial role in regulating cortisol production.

Instead of completely avoiding carbohydrates at night, opt for balanced meals that include complex carbohydrates like whole grains. This can help stabilize blood sugar levels and promote better sleep, leading to balanced cortisol levels.

Balanced Dinner Meal Ideas For High Cortisol:

Here are some balanced dinner meal ideas dietitian Manpreet Kalra suggested to help manage cortisol levels:

Samak Rice and Yellow Moong Dal Daliya with Veggies: This light and nutritious meal is easy to digest and provides essential nutrients.

Oats and Green Moong Dal Appe: A delicious and healthy twist on the traditional appe, this dish is packed with protein and fibre.

Millet Missi Roti with Seasonal Vegetables: Millet roti is a healthier alternative to wheat roti and can be paired with a variety of vegetables for a balanced meal.

Paneer Stuffed Millet Roti with Sauteed Vegetables: A flavorful and satisfying meal that is easy to prepare.

Sattu Stuffed Roti with Coriander Chutney: Sattu, a roasted gram flour, is a rich source of protein and fibre. It can be used to make delicious and healthy rotis.

By incorporating these tips and dietary changes into your daily routine, you can effectively manage cortisol levels, reduce stress, and improve your overall well-being.
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November 4, 2024
Struggling With High Cortisol Levels? Try These 4 Ways To Manage It Naturally

In today’s time, we are all running on the never-ending treadmill of hustle culture, aren’t we? You have to work hard, play harder, and then wake up to do it all over again – it is glorified like a medal of honour. But let’s face it, between deadlines, managing daily life and chasing life goals, we have somehow normalised being stressed out 24×7. However, knowingly or unknowingly this takes a toll on our bodies. All of this stress is impacting you, especially with a hormone in your body called cortisol. Do you feel stressed all the time? Are you experiencing symptoms like weight loss, sleepless nights, mood swings, thinning hair and memory loss? Then a possible reason for these could be heightened cortisol levels. But don’t worry, with a few tweaks in your daily life, you can manage cortisol levels in your body naturally.

Also Read: This May Be the Reason Why You Have Been Unable to Reduce Belly Fat

Photo Credit: iStock

What Is Cortisol?

For the unversed, cortisol is a steroid hormone that is produced by the adrenal glands. It helps manage blood sugar levels, blood pressure, and inflammation in your body. However, if you are constantly under stress, it can lead to higher cortisol production in your body, which can disrupt its balance.

How Can You Manage Cortisol Naturally?

Nutritionist Urvi Gohil (@enrich_lifestyle_with_urvi) shared 4 easy ways to manage cortisol levels in your body naturally. With some simple tweaks in your lifestyle, you can manage these.

1. Sleep

Sleep is an underrated but important part of life. As per the expert, if you don’t sleep for at least 7-9 hours every night, it can contribute to increasing cortisol levels in your body. To achieve this, figure out a bedtime routine that works for you. Make sure to keep your gadgets away from your bed and stop using them at least 30 minutes before you fall asleep. This would ensure your body is well-rested and doesn’t feel lazy the next day.

2. Physical Exercise

Exercising is important not just for managing weight but also to keep your cortisol levels low. When you include low-intensity physical activities – like walking, yoga, and cycling – in your daily routine, your body rewards you by secreting feel-good hormones. This will help keep your mood elevated and cortisol levels low. However, as per the expert, make sure not to indulge in high-intensity workouts as they can actually contribute to high cortisol levels in your body.

Photo Credit: iStock

3. Right Diet

You are what you eat, so make sure you feed your body with the right foods. The expert suggests keeping fried and processed foods out of your regular diet. In fact, keep caffeine out of your diet too as it can add to your stress. To tackle your cortisol levels, make sure to include a balanced meal – full of colourful veggies and nutrients – in your daily intake. Homemade meals can help keep your diet clean and nutritious, helping you manage stress levels easily.

4. Stress Management

Inculcate a habit of decompressing every day. According to the expert, invest in meditation, yoga, and deep breathing every day to manage your cortisol levels. Make sure to take out a “me-time” for yourself where you indulge in activities that make you happy and satisfied with life. This can help boost your mood and take your mind off things that might contribute to your cortisol levels.

Here Are Foods That May Help You Manage Cortisol Levels Naturally:

According to nutritionist Urvi Gohil, you can fuel your body with the right foods to manage cortisol levels naturally. Here are some foods which should definitely be in your diet:

1. Magnesium-Rich Foods

Foods that are rich in magnesium can help regulate cortisol levels and promote relaxation. Try to include leafy greens, almonds, and pumpkin seeds to keep your body healthy and stress levels at bay.

2. Omega-3 Fatty Acids

Include omega-3 fatty acid-rich foods in your diet if you want to manage your cortisol levels naturally. Add chia seeds, walnuts, and flaxseeds, in your daily food intake to help lower cortisol and reduce inflammation.

Photo Credit: iStock

3. Ditch Sugary Snacks

You may be surprised to know but processed sugars spike cortisol levels in your body. So, remove all kinds of sugary snacks from your food intake and replace them with berries, nuts or dark chocolate – all in moderation.

4. Probiotic-Rich Food

Gut health and stress are connected. Include probiotic foods like yoghurt, kefir, kimchi, or kombucha to keep your digestive system healthy and manage cortisol better.

5. Stay Hydrated

Dehydration can raise cortisol levels in your body. Make sure to drink water and herbal teas throughout the day to stay replenished and hydrated.

Watch the full video below:

Also Read: Coffee, Ice-cream And More: Foods To Avoid When You Are Stressed

While these foods and tips may help manage your cortisol levels, it is still important to consult your doctor before trying a new lifestyle. This is because each body is different and an expert might be able to tell you what’s the best for you.

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September 9, 2024