Cortisol is a stress hormone than can have a negative effect on our bodies and our health, leading to high blood pressure, heart disease and a less-effective immune system. It is triggered when the body's flight-or-fight response is activated. Unfortunately, with the stressful world that we live in, for some people that is all the time. Many people will look to drugs, alcohol or food to reduce their cortisol levels, but there are other, healthier ways to do it.
Instructions
Train Your Mind
1. Use Meditation. Meditation has been around for thousands of years, but the claims made by its supporters have only been substantiated by MRI scans over the last decade. Some of the benefits of meditation include lower stress levels, increased cognitive function, better sleep and a happier disposition. A simple way to meditate is simply to close your eyes and count your breaths. Breathe in through the nose and out through the mouth slowly and deliberately. Do this starting off with 10 breaths and then slowly work up to 50 breaths.
2. Use positive affirmations and visualization. Imagine someone getting angry at you and telling you that you're stupid. How does that make you feel? So why do most people say negative things to themselves when they get stressed out? Be mindful of your thoughts and learn to use positive affirmations. When you get stressed out, say something like "I am calm, cool and relaxed." Say this to yourself at least ten times and visualize yourself in a calm, peaceful, relaxed place, such as at the beach or in the mountains. This may seem silly, but think about a situation from 6 months ago that made you angry. Notice how your body reacts to the thought as if the situation were happening now. You'll feel your heart beating faster and your palms getting sweaty. The reverse will happen when you think calming thoughts.
3. Exercise regularly. Exercise is one of the best forms of stress relief there is. Doing even just 10 to 15 minutes of cardiovascular exercise a day can do a lot to reduce your cortisol levels. This doesn't have to be strenuous exercise. Start off with by walking 10 to15 minutes a day if you don't normally exercise and then work yourself up to 30 minutes.
4. Use supplements. Phosphatidylserine, or PS, helps repair the cortisol receptors in the hypothalamus, which helps the body to regulate the release of cortisol and reduce abnormally high cortisol levels. This supplement is also supposed to improve memory, mood and concentration.
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