How to Lower Cortisol Levels and Lose Weight
Symptoms of high cortisol levels
Before we discuss what you can do, let’s review the symptoms of high cortisol levels. If you notice at least two of these symptoms, it’s time to do something about it.
- Mood swings
- Constant fatigue
- Frequent headaches
- Digestive problems
- Trouble sleeping
- Memory loss
- Swelling in the face, feet, and/or hands
- Low libido
- Back pain
- Weight gain
- Low concentration
Reduce stress to lower cortisol levels
Since cortisol is a stress hormone, the best way to reduce it is to reduce stress altogether. Now, I know that reducing stress is easier said than done. But there are several things you can do to reduce stress. It is not like you say “hello stress, goodbye stress.”
Meditation and mindfulness are the number one practices that lower stress levels. You actually train your brain and body to turn off the stress response. Daily meditation of just 10 minutes can help, but you can also participate in a mindfulness stress reduction program.
Deep breathing exercises are another way to reduce stress. When you take a deep breath, you turn down the sympathetic nervous system. Your body’s natural relaxation response kicks in. I’m sure you can learn diaphragmatic breathing. It’s easy; anyone can do it. And that’s the way to relieve muscle tension and anxiety.
The next item on the menu is yoga, the best exercise for calming nerves and reducing stress. You can practice yoga at home or go to yoga classes. The best time to do yoga is in the morning, just when you wake up. Or, if you are in a hurry, spend 10 to 15 minutes doing yoga before you go to bed.
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