Do you know what cortisol is? Did you know that having high levels of cortisol can make you gain a bunch of weight? Lose weight? Feel weak & depressed?
To start, cortisol is the stress hormone, necessary for humans to be alive, but also associated as a side effect of chronic stress.
Now, Stress and anxiety are common experiences for most people.
In fact, 70% of adults in the United States say they feel stress or anxiety on a daily basis.
Knowing how to deal with stress and how to reduce cortisol levels is crucial if you want to maximize your overall health and go to the next level in your overall daily performance.
In this article, I’ll share with you 6 simple strategies you can implement today, all about cortisol and how to maintain proper levels of it for good.
What is cortisol?
Think of cortisol as nature’s built-in alarm system.
It’s best known for helping fuel your body’s “fight-or-flight” instinct in a crisis, to stress or danger.
Whenever you’re going through a stressful situation, your body releases cortisol to help you better deal with the problem.
Cortisol is released into your bloodstream, where it plays multiple roles, for example:
Keeps inflammation down, regulates your blood pressure, increases your blood sugar (glucose), controls your sleep/wake cycle, etc..
Cortisol is such an important hormone but it’s really important that you have the proper amount of it in your system.
In reality, due to the fast-paced world we live in, and the constant problems we are facing day in and day out, 70% of adults in the United States live with elevated cortisol levels and suffering from stress or anxiety on a daily basis.
When this happens on a daily basis, it leads to weight gain, low levels of energy, poor sleep, and basically for poor overall mental and physical performance.
The consequences of having a cortisol imbalance are serious.
This is why it’s important you understand why and when your body is creating cortisol and how you can help your body naturally lower your cortisol levels when necessary.
What makes your body produce cortisol?
Your hypothalamus and pituitary glands are what regulate your cortisol production.
They monitor your blood cortisol levels and tell your adrenal glands whether or not they need to start producing more cortisol or less.
What can result in cortisol imbalance -
*Following a poor diet
*Lack of Sleep
*Really Intense Workouts
*Stress & anxiety
As we already mentioned above, it is more common these days for people to have consistently elevated cortisol than not enough.
With that being said, I want to make it clear that cortisol is not a bad hormone, but having the wrong amounts is what leads to negative consequences.
How to maintain healthy levels of cortisol
So.. you’re probably asking how you can maintain healthy levels of cortisol and improve your overall day to day health and performance?
Let’s dive in...
#1.Get enough sleep
Getting enough sleep will help you maintain the proper levels of blood cortisol.
Our sleep affects everything from your brain and mood, to your energy levels and recovery.
Put simple, We tend to simply feel better when we get the proper amount of sleep which reduces stress. Aim for at least 6 to 8 hours of quality sleep a night.
Working out has been proven to decrease cortisol levels in people with chronic-stress-induced depression, helping you maintain the proper levels of cortisol.
In addition to that, exercise helps release hormones like dopamine and oxytocin that will help you feel much better throughout your day which means you’ll be more likely to eat better, sleep better, perform better and reduce your stress levels!
#3.Follow a healthy diet
Following a healthy, balanced diet and keeping your weight under control is a main key when trying to maintain a proper level of cortisol.
What you eat on a daily basis has a direct impact on how you feel and perform.
Tracking your diet is one of the easiest ways to increase natural energy levels, improve skin health, and improve overall health.
By doing so, you’re not only maintaining the proper level of cortisol, but you’re also maximizing your overall health & performance.
One of the biggest triggers of cortisol production is stress and anxiety .
Stress not only causes higher cortisol production, but it also leads people to workout less, binge-eating, and generally feel bad & depressed.
Meditation for example is a really good relaxation technique that will help reduce stress in your life.
The goal behind meditation is simply to empty your mind and clear your thoughts.
Try Meditating before going to sleep, this will help you lower the heart rate by igniting the parasympathetic nervous system and encouraging slower breathing, thereby increasing the prospect of a quality night’s sleep.”
#5. Smile & laugh more!
Just like meditation, by smiling and laughing more you’ll be able to reduce your stress & anxiety naturally, ultimately helping you maintain your cortisol levels within a healthy range.
#6. Supplement yourself the right way!
As we mentioned above, maintaining proper cortisol levels has a lot more to do with your daily nutrition, exercise, sleep, etc.. all play a synergistic role in keeping your cortisol within healthy range.
With that being said, X-Perform was set up with one goal in mind - provide all the necessary tools required for achieving elite performance physically and mentally.
We can help supplement your current efforts to maximize your results and finally live a healthy life without worrying on a daily basis about lowering your cortisol levels.
One of my favorite products that we offer is Night-X , which is a Night-Sleep product designed to support deep, healthy sleep, and help your body naturally lower cortisol levels.
No matter what your fitness goals are we will help you achieve them and go to the next level in your performance.