Cortisol is a hormone the body naturally produces, and it’s often called the “stress hormone” because it helps us deal with stressful situations, but it also helps with blood sugar and metabolism function. The short-term release of cortisol can help us when we’re in fight or flight mode, but when levels are too high for too long, it can lead to weight gain and other health issues, like diabetes and difficulty sleeping.
Fortunately, there are things we can do to lower cortisol levels to keep both stress and extra pounds at bay.
- Don’t have sugar in the morning - Simple carbs, like bagels and doughnuts, can cause a spike in blood sugar, which is followed by a crash that triggers the release of cortisol. That sets you up for blood sugar swings and excess cortisol, as well as inflammation. The more inflammation, the more cortisol is produced and the harder it is to lose weight. So stick with complex carbs for breakfast.
- Eat 20 grams of protein in each meal - Having protein with wholesome carbs that are high in fiber helps stabilize blood sugar, preventing those crashes and keeping you full for longer.
- Put your legs up on a wall for 10 minutes before dinner - It sounds strange, but it can help lower your stress and cortisol levels. Just lie on your back with your legs on the wall, so your body is in the shape of an “L.” This “cortisol reset” is also a quick way to relax, especially if you cover your eyes while doing it.
- Hum while you’re in the shower - This activates the parasympathetic nervous system, which can help you feel relaxed and calm “fight or flight” mode. Research shows humming can reduce stress, slow heart rate, reduce anxiety and lower cortisol.
- Add more foods high in magnesium - Our body uses magnesium when we’re stressed, so many of us are deficient in it. Magnesium can help lower anxiety, decrease cortisol and improve sleep and good sources of it include pumpkin seeds, almonds, rolled oats, cashews, beans and peanuts.
Source: Eat This, Not That
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