How To LOWER Cortisol Levels? – Dr. Berg
- Get enough sleep. When you don’t get enough sleep, your body produces more cortisol. Aim for 7-8 hours of sleep per night.
- Reduce stress. Stress is a major trigger for cortisol production. Find healthy ways to manage stress, such as exercise, yoga, meditation, or spending time in nature.
- Eat a healthy diet. A diet rich in fruits, vegetables, and whole grains can help to lower cortisol levels. Avoid processed foods, sugary drinks, and excessive caffeine.
- Take supplements. Some supplements, such as ashwagandha, rhodiola, and magnesium, may help to lower cortisol levels. Talk to your doctor before taking any supplements.
- Exercise regularly. Exercise is a great way to reduce stress and improve sleep. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Practice relaxation techniques. Relaxation techniques, such as deep breathing, meditation, and yoga, can help to lower cortisol levels.
- Spend time in nature. Spending time in nature has been shown to reduce stress and improve mood. Go for a walk in the park, hike in the woods, or simply sit in your backyard and enjoy the fresh air.
If you are concerned about your cortisol levels, talk to your doctor. They can help you determine if you have high cortisol levels and recommend appropriate treatment.
Here are some additional tips from Dr. Berg:
- Get sun exposure. Sunlight helps to regulate cortisol levels. Aim for 15-30 minutes of sun exposure most days of the week.
- Eat potassium-rich foods. Potassium helps to balance cortisol levels. Good sources of potassium include bananas, sweet potatoes, and spinach.
- Take vitamin B1. Vitamin B1 helps to reduce cortisol levels. You can get vitamin B1 from nutritional yeast or supplements.
- Acupressure. There are certain acupressure points that can help to lower cortisol levels. You can find these points by doing a quick Google search.
If you follow these tips, you can help to lower your cortisol levels and improve your overall health.