15 Natural Ways to Lower Your Stress Hormone Aka Cortisol Levels!

Peace is often said to reside within your mind, and they're right – because you're the one in control of releasing either happy or stress hormones in your body. So which one you want to choose?

Stress is linked to every disease known to humankind. If you're experiencing morning grogginess, general fatigue, and lack of concentration, it’s a clear sign that it’s time to lower your stress levels. As the saying goes, to tackle an enemy, you must understand it fully. The same applies to stress; understanding it is key to managing it. When your fundamentals are strong, the path to reducing stress becomes much easier. Let’s get started.

But wait, did you know that stress can be your friend in an emergency? Let’s explore both sides of the coin when it comes to stress.

What is Stress?

There are two nervous systems in your body: the sympathetic and parasympathetic. The sympathetic nervous system (fight or flight response) is mainly responsible for stress. 

Here's how it works: imagine a dog chasing you to bite. In this situation, your body tells you to run by activating the sympathetic nervous system, which releases stress hormones (cortisol) to help you escape danger. Now, once the danger is over, your body activates the parasympathetic nervous system (rest and digest), allowing you to relax and reduce stress.

The same was true in the Stone Age. High-stress levels were useful because early humans constantly faced life-threatening dangers, with no shelter and the need to hunt for food. Even when they slept, the sympathetic system stayed on because wild animals could attack them at any time. Stress hormones were essential for survival.

However, in today's day and age, chronic stress is unnecessary because we have all the comforts we need. Instead of facing immediate danger, we often create our own stress, like arguments with a spouse or boss, extra bills, loans, a sedentary lifestyle, and junk food. This ongoing stress makes us vulnerable to diseases.

So, is Stress good or bad for you? 

Stress is lifesaving in emergencies but becomes harmful when it becomes chronic.

The interesting thing to note is that the frontal lobe of your brain manages stress and can turn it off when it's no longer needed. Strengthening your frontal lobe is key. Let’s explore how to do that in the next section.

Ways that may help to Reduce Unnecessary Stress or Cortisol from your Life

The techniques to reduce stress in your life mainly come into four broad categories, and these are:

1. Pattern interrupt

2. Brain stimulation

3. Nutrition

4. Lifestyle modification

To incorporate all these four techniques in your life, here are 15 Natural ways to lower your stress Hormone and strengthen the frontal lobe.

1. Aerobic Exercise: Interrupts stress patterns, stimulates the brain, boosts oxygenation and growth hormones, and reduces insulin levels.

2. High-Intensity Interval Training (HIIT): Perform for 15 seconds to increase growth hormone (to reduce stress). Duration should be short. Caution is advised if you're not feeling well or are in poor health (it may not be suitable for you).

3. Recovery: Essential for helping your body heal and restore itself after exercise.

4. Yoga: Stimulates the brain, encourages focus, and helps break negative patterns.

5. Breathing Exercises: Breathing exercises help balance the sympathetic and parasympathetic nervous systems. Inhaling activates sympathetic activity, and exhaling activates parasympathetic. Slow breathing helps balance the nervous system. A simple trick: Exhaling for 5 seconds longer stimulates the parasympathetic system.

6. Meditation: Enhances frontal lobe activity, promotes profound peace, and helps undo past stress.

7. Mindfulness: Pay full attention to what you're doing, whether it's eating, listening, or engaging in any activity. Mindfulness is the new way of life. Example: Do not watch TV while eating.

8. Celebrate: Take time to celebrate achievements, big or small. Don't rush to the next big thing; soak in the moment and give yourself a pat on the back.

9. Appreciate: Take a moment to appreciate nature, your surroundings, and the positive things in your life.

10. Read: Engage with positive content or new knowledge to shift your perspective and broaden your mindset. You can find the answer you want in that one line.

11. Positive People: You are the average of the five people you spend the most time with. Choose your companions wisely. Surround yourself with those who make you feel good. Keep those people at bay trying to pull you down.

12. Essential Oils: Help interrupt negative patterns. They stimulate your senses and have a profound impact on your brain. Note that they do not add nutritional value.

13. Smile and Laugh: Allow yourself to smile and laugh for no reason. It helps lift your mood and reduce stress.

14. Sleep: Prioritize quality sleep to restore energy and health.

15. Tocotrienol: May support the management of oxidative stress and unnecessary inflammation. However, more research is needed to know the full potential and health benefits.

Do you know?

Stress may deplete magnesium levels in the body, which is essential for bone health. Low magnesium can lead to weakened bones, increased risk of fractures, and reduced calcium absorption.

Conclusion

Life is simple, yet we often add stress and pressure to it, only to blame life itself. Instead of appreciating what we have, we compare our lives to others and stress over it. To match societal expectations, we buy things we don’t need, like an unnecessary car, adding extra stress. The Wellness Extract team urges you to appreciate what you have while still being ambitious in a healthy, non-comparative way. Incorporate essential nutrients like Vitamin D, B vitamins, magnesium (for calming), Vitamin K, and calcium. With the right nutrition and health, you can lower stress and truly enjoy life.

Stress disrupts health, but managing it lets life unfold. You are the driver—steer with care, take the right turn to joy untold.

Disclaimer: This content is for educational purposes only and is not intended as medical advice. Please consult healthcare professionals for personalized guidance on health-related concerns.

Also, these statements have not been evaluated by the FDA. This content is not intended to diagnose, treat, cure, or prevent any disease.