To some extent, stress is a part of life. And while the dreamer in me wishes we could all just be living blissed out, stress-free lives, the realist in me knows that we live in a world where we are juggling a million different things all of time. Especially women. Whether it's dealing with a demanding job, a hectic schedule, managing your family, dating, relationship stress, or just the pressures of everyday life, stress will probably rear it's ugle head in one way or another. That being said, as women, it is really important that we stay on top of our stress levels because the levels of stress we exprience affect the levels of cortisol (the stress hormone) that our bodies produce. The higher the stress level, the more cortisol gets released into your body. And elevated levels of cortisol can have some not-so-great effects on the female body. Here are a few ways that high levels of cortisol can manifest:
Weight gain & stubborn belly fat: When cortisol levels are high, this causes an increase in appetite, which often can lead to overeating and not eating the right foods. Additionally, high levels of cortisol can also cause the body to store fat in the abdominal area. So if you are having a hard time getting rid of excess tummy fat, it could very well be the result of cortisol.
Hormonal imbalance: High levels of cortisol can disrupt the delicate balance of hormones in the female body, leading to irregular periods, painful PMS, fertility issues, and other hormonal imbalances.
Skin problems: Cortisol can suppress the immune system, making it more difficult for the body to fight off infections and heal skin problems like acne, dandruff, and eczema. Additionally, high levels of cortisol make you much more susceptible to yeast infections and Urinary Tract Infections due to the fact that our delicate microbiomes are thrown for a loop, making infections much easier to get.
Mental health issues: I don't think this one is a surprise for anyone. Continued stress can lead to severe anxiety, depression, and other mental health disorders.
Sleep problems: Cortisol is involved in the body's natural sleep-wake cycle, and high levels of cortisol can disrupt this cycle, leading to sleep problems like insomnia and sleep apnea. And we all know that lack of sleep is vicious cycle because when you don't get enough sleep, this just leads to things like neglecting to take care of ourselves, over caffeinating, not making the best food decision, etc. All of which lead to even more stress.
But fear not, there are lots of things that you can do to help keep your cortisol levels in check that do not include taking medication. First, there are quite a few natural supplements out there that can help manage cortisol levels and keep you feeling your best.
Here are the top 5 supplements to take for managing cortisol.
Magnesium is a mineral that is essential for many processes in the body, including the regulation of cortisol levels. This supplement is like the chill pill of the supplement world. It helps to calm your nerves and ease tension in your muscles, allowing you to relax and de-stress. Plus, it's a natural laxative, so it will help you to "release" any tension that's been building up inside.
Omega-3 fatty acids are found in fish oil and other sources, and they have been shown to help reduce cortisol levels and improve mood. Think of this supplement as your personal mood booster. It will help you to stay calm and collected even in the most stressful situations, and it will give you a sunny disposition that will brighten even the gloomiest of days.
Vitamin D is an important nutrient that is involved in many processes in the body, including the regulation of cortisol levels. This supplement is like a ray of sunshine in a pill. It will help to boost your mood and energy levels, and it will make you feel like you're basking in the warm glow of the sun even on the coldest and darkest of days.
Ashwagandha is an adaptogenic herb that has been traditionally used to help the body cope with stress. This supplement is like a stress warrior that will help you to battle stress and come out victorious. It will give you the strength and resilience you need to face any challenge, and it will help you to stay calm and centered even in the midst of chaos.
This Adrenal Health supplement was recommended to a friend of mine by her naturopath to help manage cortisol levels.
Dark Chocolate - The Sweet Escape
Dark chocolate contains antioxidants and flavonoids that have been shown to help reduce cortisol levels. This supplement is like a sweet escape from the stresses of everyday life. It will give you a moment of indulgence and pleasure, and it will help you to feel relaxed and happy. Plus, who doesn't love chocolate? Another really incredible way to reap the benefits of dark chocolate is through drinking Cacao, not to be confused with cocoa. Cacao is the purest form of chocolate, and it is minimally processed, making it a healthier alternative to traditional dark chocolate. I used to live in Guatemala and there is a Cacao farm there that I loved to buy my Cacao from. Here is the link to their website, (www.lavalovecacao.com) they do some shipping worldwide. I always love to support small businesses and especially indigenous communities whenever possible.
While taking supplements is a wonderful way to help relieve cortisol levels, it's called a supplement for a reason. The absolute best way to reduce cortisol levels is to address the root issue itself by removing stressors from your life and also doing activities that are natural stress relievers. So let's explore a few of these options. Some of these things are probably going to seem like no-brainers... because they are! But when we are caught up in a repeating stress loop, it can be really hard to remember to incorporate these things into our day-to-day lives. So that's why I am here to remind you!
Spend time in nature: Studies have shown that spending time in nature can help reduce stress and lower cortisol levels. Spending just 20-30 minutes in nature, such as a park or forest, can have a calming effect on the body and help reduce stress levels.
Laugh: Laughter really is the best medicine AND has been shown to reduce cortisol levels! Watch a funny movie, read a humorous book, or spend time with friends who make you laugh to help lower cortisol levels.
Eat first, Coffee later: Caffeine, the active ingredient in coffee, stimulates the production of cortisol by the adrenal glands. And drinking coffee on an empty stomach can also exacerbate the effects of cortisol by causing a spike in blood sugar levels. This can trigger a stress response in the body and cause cortisol levels to increase even further. If you really want to get serious, switch to decaf.
Listen to music: Music can have a powerful effect on the body and mind. Slow, calming music has been shown to help reduce cortisol levels and promote relaxation. Consider listening to calming music before bed or during stressful situations to help manage cortisol levels.
Practice aromatherapy: Certain scents, such as lavender and chamomile, have been shown to have a calming effect on the body and can help reduce cortisol levels. So keep some calming essential oils in your purse or in other handy places, so you can reach for them and take a few moments to pause and breathe in their delicious calming effects. Also, pausing to take some deep breaths will help.
To sum it up, taking supplements to reduce cortisol levels can be a game-changer, but removing stress and adding in stress-reducing activities to your daily routine is the key to long-term stress management and balanced cortisol levels. Whether it's communing with nature, giggling with friends, jamming out to tunes, braving a cold shower, or indulging in the sweet, sweet aroma of lavender, these activities can help reduce cortisol levels in a way that supplements alone can't. So, go ahead and take those supplements, but don't forget to get your laugh on and splash some cold water on your face from time to time - your body (and mind) will thank you.
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