How to reduce stress hormones: 5 ways to lower cortisol levels
HCA FL Healthcare at Home
For more information about the author, click to view their website: HCA Healthcare
Nov 08, 2024
Florida - Southwest
Email US
Click to Email Us
According to a survey from the American Psychological Association, Americans are more stressed than ever. The COVID-19 pandemic had a significant impact on America’s collective mental health, while climate change, inflation and racial inequality also contributed to increased stress across the nation.
“Research shows that stress puts us at increased risk for various physical and mental health problems, including anxiety, depression, digestive issues, headaches, muscle tension and pain, heart disease, high blood pressure, stroke, sleep problems and weight gain,” said Amy Rushton, vice president of Behavioral Health at HCA Healthcare. “We see this in our own lives as we balance work, family, finances and recent events in the news.”
Stress can also impact a hormone associated with stress called cortisol, which can cause serious physical health concerns if it builds up in the body.
If you want to learn how to reduce stress hormones, it’s important to first understand what causes stress and how it affects your body. From there, you can take a few practical steps to support healthy cortisol levels.
What is stress?
Stress is a state of worry caused by a difficult situation. It’s a natural human response that everyone experiences from time to time. When you’re stressed, your body releases hormones, triggering your “fight or flight” response. Typically, your body returns to normal once the perceived danger has passed. But when you have chronic stress, your body stays in a heightened state of alertness even when you’re not in danger. Chronic stress can lead to many physical and mental health problems, including anxiety, insomnia, muscle pain, high blood pressure and a weakened immune system.
A variety of factors can contribute to stress, including grief, job loss or financial difficulty. Even positive life changes, such as a promotion or buying a home, can cause stress. In these situations, stress can motivate you to keep moving forward.
People handle stress differently. Some can move through stressful situations with relative ease, while others are more sensitive to its effects. If you’re in a constant state of stress, learning how to reduce stress hormones is critical to minimizing your risk of health problems, such as high blood pressure and heart disease.
How to reduce stress hormones
The relationship between stress and cortisol levels goes both ways: Reducing cortisol means reducing stress and vice versa. “Decreasing stress and prioritizing mental and physical wellbeing is crucial to improving our quality of life,” Amy Rushton explained. “You just have to start, and once you do, you’ll notice the difference.”
Here are some steps you can take to lower your cortisol.
1. Eat a balanced diet
What you eat can impact your cortisol levels. One study found that a diet high in added sugar and saturated fat can cause higher cortisol levels than a diet high in fruits, vegetables and whole grains. Dietary fiber from beans, nuts and seeds can also help keep cortisol levels stable.
2. Limit caffeine intake
While your morning cup of coffee may wake you up, caffeine can increase your cortisol levels. It can also affect your mood. High levels of caffeine may make you feel good initially but eventually cause you to crash. You don’t have to avoid caffeine completely, but if you notice that a second cup of coffee makes you feel worse instead of better, limit your intake to one cup a day or switch to decaf.
3. Get enough sleep
Stress can make it difficult to fall or stay asleep. But not getting enough sleep can increase cortisol levels, potentially increasing stress. Prioritize getting a good night’s rest. In addition to lowering cortisol levels, cutting down on caffeine can make it easier for you to fall asleep at night. You can also try:
- Drinking chamomile tea
- Keeping your room cool and dark
- Limiting electronics before bedtime
- Using a white noise machine or sleep sounds
- Establishing a consistent sleep schedule
4. Try relaxation techniques
You don’t have to be a yogi to benefit from relaxation techniques such as deep breathing or meditation. One of the benefits of deep breathing is that you can do it anywhere, whenever you start feeling stressed. Taking controlled, deep breaths can help lower your blood pressure, heart rate and cortisol levels.
5. Consider supplements
A balanced diet is the best way to get essential, mood-supporting nutrients that can aid in stress management, but certain supplements can help too. For example, omega-3 fatty acids — healthy fats found in fatty fish like salmon, chia seeds and flaxseeds — have been shown to help reduce cortisol levels. You can get omega-3s from fish oil supplements. Vitamin D, which is also available as a supplement, has also been linked to lower cortisol levels.
Taking a personalized approach
Individual responses to stress vary, so what works for one person may not work for you. That’s why it’s essential to talk to your doctor before making significant lifestyle changes. Your doctor can help you create an individualized plan that works for your unique needs and circumstances. With the right approach, you can regulate your cortisol levels and keep stress at bay.
Other Articles You May Like
Solutions for Elderly Loneliness
Loneliness is a growing problem among older adults. A recent study found thata significant percentageof all adults aged 65 and older report feeling lonely. Loneliness can pose serious problems for the older people in our lives. If youre a caregiver for an older adult or if you have older parents or grandparents, its important to know that their loneliness can have a significant impact on physical and mental health, increasing the risk of heart disease, stroke, dementia, depression, and anxiety. It can also shorten lifespan. How to Help Reduce Loneliness in the Elderly CommunityThankfully, you dont have to feel helpless in the face of the loneliness epidemic gripping our nations elderly. There are a number of solutions to help combat loneliness in the elderly community. One example is the simple act of encouraging social interaction in older adults. Consider volunteering in their local community, such as at a food bank or animal shelter. Join a club or group. Take continuing education classes or a pottery class or anything like that. Simply make a point to spend more time with friends and family, even if its over the phone or video chat more than in person. Promoting physical activity is another excellent way to combat loneliness, especially its physiological components. Physical activity is a great way to improve mood and energy levels, and it can also help to reduce stress and anxiety. Likewise, encouraging healthy eating habits will also boost someones mood. The improvements to overall health and well-being cant be discounted. Finding ways to reduce stress and anxiety in older adults is an additional goal worthy of pursuit. This can include encouraging restful sleep, as its essential for physical and mental health while also reducing physical and emotional stress. Finally, seeking professional help if necessary is always beneficial. If an older adult is struggling with loneliness, it is important to seek professional help. A therapist can help to understand the root of their loneliness and develop strategies for coping with it. Other Solutions on How You Can Help Reduce Loneliness in the Elderly CommunityWhether youre a caregiver for an older person or their adult child or grandchild, you obviously care about them and want them to enjoy a happy, healthy life. Theres plenty that you can do to help, even though it may be akin to simply leading a horse to water in some circumstances. Here are some other solutions on how to help reduce loneliness amongst the elderly community: Rely on friends and family.Many older adults feel socially isolated, especially after retirement, as they dont have the same everyday opportunities for social interaction as they used to. Encourage them to reach out to friends and family and be sure to spend time with them when youre able to. Get them involved in community events.You can encourage an older adult to become involved in the community to help rebuild and support opportunities for social interaction. Volunteering for charitable organizations or events is one method, as is joining recreational clubs or taking classes. All of these offer great ways to meet new people and make friends.Encourage proper healthcare.Make sure theyre getting any healthcare they need. This can be as simple as ensuring they make it to their regular doctor appointments to ensuring they receive whatever care they might require depending on their health.Take care of yourself.If youre providing any level of caregiving to an older adult, either professionally or as a family member, be sure to take some time for yourself. You cant be there for them if youre burnt out and struggling as well. Many of the same pieces of advice, such as getting enough rest, eating well, and being active, can be applied to you as much as can be applied to the senior youre providing care for. The Role a Retirement Community Can PlayHow to help reduce loneliness in the elderly community can be a challenge, which is why its always a good idea to enlist the help of others if youre concerned an older adult in your care is struggling with social isolation. One of the best resources for preventing the negative effects of loneliness in older adults is undoubtedly the modern retirement community. This is because of the sheer number of amenities and opportunities these communities offer. Retirement communities are designed to provide countless avenues for socialization for their residents. Regular events and programs like art classes, access to fitness centers with personal trainers, and areas dedicated to game rooms provide ample opportunities to make friends and enjoy the company of other older adults together. Consider also walking trails, opportunity to grow a community garden, and more. Additionally, the healthcare options at retirement communities, especially continuing care retirement communities, can help keep residents happier and healthier throughout their stay. Helping Older Adults Cope with LonelinessCaring for an older adult can be a full-time job to be sure, especially while youre also worried that the older adult in your care is suffering from feelings of loneliness. These feelings can stem from dozens of different sources, but the end result is the same: a diminished quality of life that can have a negative impact on that individuals ability to enjoy retirement. In the most extreme cases, loneliness can even lead to physical and emotional issues that could cause long-lasting harm. Loneliness is a common problem, but its one that can be overcome. By encouraging older adults to take steps to connect with others and build social support, you can help them improve their quality of life and live happier, healthier, and more fulfilling lives during their retirement years. Do your best to be there for the older adult in your life by spending time with them when you can, and by helping them to find solutions to combat loneliness in the elderly community, for when youre unable to be with them personally.
Our hearts are dedicated to yours
At Lee Health, you have everything you need to take care of your heart health. Our expert cardiovascular team is the largest and most experienced in Southwest Florida. No matter where you are in your health care journey, our experts are alongside you every step of the way. Lee Health Heart Institute includes primary and specialty care, nationally ranked hospitals, Shipley Cardiothoracic Center, cardiac rehabilitation and moreall in a safe and comforting environment. Were ready to help you stay active, engaged and prepared to enjoy the important things in life.The Lee Health Heart Institute is nationally recognized for excellence in cardiovascular care. HealthPark Medical Center has been recognized as a PINC AI I Fortune 50 Top Cardiology Hospital in the country and 1 of only 6 hospitals recognized in Florida and the only hospital in Southwest Florida underscoring Lee Healths commitment to exceptional cardiovascular care and medical excellence in the region. The Lee Health Heart Institute ranks 9th in the nation and top 3 in Florida through its PINC designation. Our dedication to advancing heart health is evident through ongoing clinical trials, published research, and 11 abstracts presented at the American College of Cardiology Scientific Sessions. Heart Institute Locations Near YouThe Heart Institute incorporates cardiovascular services, cardiology, and cardiothoracic surgery. Locate Lee Health Heart Institute clinics near you for convenient locations including experienced cardiologists, cardiothoracic surgeons, and more. Dedicated cardiovascular health to patients located minutes from Cape Coral, Fort Myers, Naples, Lehigh Acres, Estero, and Bonita Springs.Cardiothoracic Surgery - Heart Institute at Shipley Cardiothoracic Center9981 S HealthPark Dr, Suite 156 Fort Myers, FL 33908Phone number(239) 343-6341 Cardiology - Heart Institute at Bass Road16261 Bass Rd, Suite 300 Fort Myers, FL 33908Phone number(239) 343-6410Cardiology - Heart Institute at Cape Coral Hospital708 Del Prado Blvd, Suite 7 Cape Coral, FL 33990Phone number(239) 424-3660Cardiology - Heart Institute at Coconut Point23450 Via Coconut Point Estero, FL 34135Phone number(239) 468-0121Cardiology - Heart Institute at Medical Plaza One9800 S HealthPark Dr, Suite 320 Fort Myers, FL 33908Phone number(239) 343-6350Cardiology - Heart Institute at Metro Parkway13340 Metro Pkwy, Suite 200 Fort Myers, FL 33966Phone number(239) 343-0550Cardiology - Heart Institute at Sanctuary8960 Colonial Center Dr, Suite 302 Fort Myers, FL 33905Phone number(239) 343-9700
National Cancer Survivors Month
June is National Cancer Survivor Month, a time to celebrate, support, and raise awareness about cancer survivorship.There are more than 18 million cancer survivors in the U.S.Statistics from the National Cancer Institute (NCI) project that the number will grow to 26 million by 2040.More than 2 million people in the U.S. will be diagnosed with cancer in 2025.The NCI projects that an estimated 618,120 people in the U.S. will die from the disease in 2025.Be a part of the NCA Difference and support our mission of improving the care of cancer patients through our no-cost second-opinion services. Your support helps improve patient outcomes and peace of mind!
Local Services By This Author
HCA FL Healthcare at Home
Non-Medical 3800 Colonial Blvd., Fort Myers, Florida, 33966At HCA Healthcare, we are driven by a single mission: Above all else, we are committed to the care and improvement of human life.HCA Healthcare is dedicated to giving people a healthier tomorrow. As one of the nation's leading providers of healthcare services, HCA Healthcare is comprised of 186 hospitals and approximately 2,400 sites of care in 20 states and the United Kingdom.In addition to hospitals, sites of care include surgery centers, freestanding emergency rooms, urgent care clinics, diagnostic and imaging centers, walk-in clinics and physician clinics.Many things set HCA Healthcare apart from other healthcare organizations; however, at our core, our greatest strength is our people. Every day, more than 309,000 colleagues go to work with a collective focus: our patients. Our focus positively impacts the care experience at the bedside and beyond.As a learning health system, HCA Healthcare analyzes data from more than 43 million patient encounters each year. This data helps develop technologies and best practices that improve patient care. We also share our learnings with the larger healthcare community and government agencies to improve care everywhere.We are proud of the impact we have in our communities through employment, investment and charitable giving.In 2023, we spent $4.7 billion on capital investment in land, buildings and equipment. In addition, HCA Healthcare pays significant taxes that help revitalize communities.We also provided charity care, uninsured discounts and other uncompensated care at an estimated cost of $3.7 billion in 2023.At HCA Healthcare, we are excited about the future of medicine. We believe we are uniquely positioned to play a leading role in the transformation of care.
HCA FL Healthcare at Home
Speech Therapy 3800 Colonial Blvd., Fort Myers, Florida, 33966At HCA Healthcare, we are driven by a single mission: Above all else, we are committed to the care and improvement of human life.HCA Healthcare is dedicated to giving people a healthier tomorrow. As one of the nation's leading providers of healthcare services, HCA Healthcare is comprised of 186 hospitals and approximately 2,400 sites of care in 20 states and the United Kingdom.In addition to hospitals, sites of care include surgery centers, freestanding emergency rooms, urgent care clinics, diagnostic and imaging centers, walk-in clinics and physician clinics.Many things set HCA Healthcare apart from other healthcare organizations; however, at our core, our greatest strength is our people. Every day, more than 309,000 colleagues go to work with a collective focus: our patients. Our focus positively impacts the care experience at the bedside and beyond.As a learning health system, HCA Healthcare analyzes data from more than 43 million patient encounters each year. This data helps develop technologies and best practices that improve patient care. We also share our learnings with the larger healthcare community and government agencies to improve care everywhere.We are proud of the impact we have in our communities through employment, investment and charitable giving.In 2023, we spent $4.7 billion on capital investment in land, buildings and equipment. In addition, HCA Healthcare pays significant taxes that help revitalize communities.We also provided charity care, uninsured discounts and other uncompensated care at an estimated cost of $3.7 billion in 2023.At HCA Healthcare, we are excited about the future of medicine. We believe we are uniquely positioned to play a leading role in the transformation of care.
HCA FL Healthcare at Home
Health Calls-Physical & Occupational Therapy 3800 Colonial Blvd., Fort Myers, Florida, 33966At HCA Healthcare, we are driven by a single mission: Above all else, we are committed to the care and improvement of human life.HCA Healthcare is dedicated to giving people a healthier tomorrow. As one of the nation's leading providers of healthcare services, HCA Healthcare is comprised of 186 hospitals and approximately 2,400 sites of care in 20 states and the United Kingdom.In addition to hospitals, sites of care include surgery centers, freestanding emergency rooms, urgent care clinics, diagnostic and imaging centers, walk-in clinics and physician clinics.Many things set HCA Healthcare apart from other healthcare organizations; however, at our core, our greatest strength is our people. Every day, more than 309,000 colleagues go to work with a collective focus: our patients. Our focus positively impacts the care experience at the bedside and beyond.As a learning health system, HCA Healthcare analyzes data from more than 43 million patient encounters each year. This data helps develop technologies and best practices that improve patient care. We also share our learnings with the larger healthcare community and government agencies to improve care everywhere.We are proud of the impact we have in our communities through employment, investment and charitable giving.In 2023, we spent $4.7 billion on capital investment in land, buildings and equipment. In addition, HCA Healthcare pays significant taxes that help revitalize communities.We also provided charity care, uninsured discounts and other uncompensated care at an estimated cost of $3.7 billion in 2023.At HCA Healthcare, we are excited about the future of medicine. We believe we are uniquely positioned to play a leading role in the transformation of care.