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6 Science-Backed Ways To Beat The Stress Hormone In Your Body

6 Science-Backed Ways To Beat The Stress Hormone In Your Body

Cortisol, or as it is widely known the “stress hormone”, is a hormone produced by the adrenaline gland and it influences our immune responses, blood sugar levels, metabolism, and blood pressure as the part of the natural defense mechanism that gives us the energy to either fight or flight in stressful situations.

In today’s hectic world, we are dealing more with emotional stress rather than physical dangers, and our body can’t tell the difference so it tells cortisol to do its job. Before we manage to relax and lower cortisol levels, we find ourselves in yet another stressful situation and cortisol kicks in again, thus the cycle continues.

Having constantly high cortisol levels can deprive us of sleep, lead to chronic fatigue, weight gain, impair our natural ability to fight against diseases, and cause various digestive problems. According to these statistics, 77% of Americans regularly experience physical symptoms caused by stress. Luckily, there are simple techniques you can apply to reduce cortisol levels and feel better.

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1. Listening to soothing music reduces cortisol levels by 66%

Music can evoke positive emotions and brighten our day, and you can use it as a part of your stress-relief therapy. According to one study, exploring effects of instrumental music during a surgery procedure has been proven that music really helps in reducing cortisol levels during such stressful situations.

So, whenever you feel like you are going to hit the roof and stress out, play some music that relaxes you. Make your I’m-not-going-to-stress-out playlist and unwind. Find which music has the most soothing effect on you, preferably instrumental music, such as classical music or sounds of nature.

2. It’s tea time! Reduce cortisol by 47% with a cup of black tea

Having a cup of tea is not just a chance to take a break and gossip with your friends. Researchers from the University College London conducted an experiment on 75 volunteers where one group was given 4 cups of black tea every day, while the other group was drinking a placebo over a period of six weeks. Both groups were exposed to stressful tasks, and while they recorded similar increase in cortisol levels, those who drank black tea had 47% lower cortisol levels 50 minutes after completing the tasks, while in the placebo group, cortisol dropped just 27%.

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Pick your favorite time of the day when you can be on your own, and make yourself a cup of black tea and enjoy the silence. Make this your daily habit.

3. Find a friend you can laugh with and reduce cortisol by 39%

Having good friends is important, but they can do more than just offering you a shoulder to cry on when you have problems, they can improve your health as well. It has been proven that joyful laughter reduced cortisol levels, so find your laughing buddy and let go of the stress.

4. Massage the cortisol out by 31%

Who doesn’t like to treat themselves with a nice relaxing massage? Besides making you feel good, studies have shown that several weeks of massage therapy can reduce cortisol levels by 31%.

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Pamper yourself with a massage after a particularly stressful day and enjoy its benefits.

5. Going to bed early or taking a nap reduces cortisol by 50%

The benefits of a good night’s sleep cannot be overstated – it goes a long way in improving the quality of your life. Moreover, it is vital to get enough hours of sleep – the study conducted by the Institute of Aerospace Medicine in Germany showed that the helicopter pilots who slept 6 instead of the recommended 8 hours, had an increase of 50-80% in cortisol levels.

Don’t stay up late browsing through funny YouTube clips and wake up tired and stressed out – organize your day so that you could get 8 hours of sleep. However, if for some reason you didn’t manage to get enough sleep, take a nap – it can bring your cortisol levels down as well.

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6. Fight stress with food

Incorporating omega-3 fatty acids helps you regulate cortisol levels, so include fish such as wild salmon, sardines or anchovies in your diet. In addition to fish, foods such as spinach, citrus fruits, and dark chocolate can help you fight the negative influence of cortisol.

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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