Cortisol is known as the stress hormone. It is also the main cause of stubborn belly fat. Although cortisol is necessary as it plays a pivotal role in how our bodies respond to stress. It is the hormone responsible for our fight-or-flight responses.
Why high cortisol levels are bad for your health?
High cortisol levels mean that your body is in an extended period of stress. High cortisol can have an impact on your sleep patterns, causing you to either not sleep enough or it could prevent you from not getting enough quality sleep. Lack of sleep can lead to a lack of energy or fatigue during the day.
High cortisol levels also lead to a compromised immune system. High cortisol can lead to the immune system being unable to fight off illness and diseases and in the long run, it could lead to you being at risk of chronic diseases like diabetes and heart disease. In addition, the cortisol-induced belly fat can also put you at risk of type 2 diabetes.
How to decrease cortisol naturally
Quality sleep
Ironically, quality sleep is one of the solutions to decrease cortisol. It’s a “what came first? The chicken or the egg?” type of conundrum because high cortisol leads to poor sleep, and poor sleep also leads to high cortisol. Prioritize good sleeping habits, such as setting an alarm for bedtime, and turning off all devices at least an hour before bedtime.
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Calm your mind
Stress is a major trigger for high cortisol levels, so quieting the mind is a practical solution to dealing with any underlying stress. Practicing yoga or meditation will help you on this journey. Remember, if you’re just beginning you can start with a short 10-15 minute yoga and/or meditation session and as you get used to it, you can always increase the time spent per session.
Get physical
Just 30 minutes of exercise can help your mind and body and can decrease cortisol. These physical activities don’t need to be strenuous – in fact, if you are generally sedentary, make sure to start with low-intensity exercises like cycling, walking, or swimming.
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Include healthy fats in your diet
Your diet plays a major role in the amount of cortisol in your body. Healthy fats like olive oil and avocado are important to reduce cortisol. Generally, be sure to include a healthy balance of fruit, vegetables, and proteins like meat, chicken, fish, and whole grains.
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