How to Balance your Cortisol Levels
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What’s equally important to the amount of cortisol you produce is your pattern of cortisol throughout the day. We want our cortisol levels to be a nice curve or slope. This is known as the diurnal cortisol slope. High in the morning and then lower as the day goes on. The high in the morning gives us energy and is known as the cortisol awakening response. A flatter diurnal cortisol slope is linked to worse health - mental health and physical health. Think depression, fatigue, inflammation and poor immune function, obesity and cancer among other issues.
You can test your cortisol levels, but regardless of testing, we should all be focusing on the things to improve the slope. Here are some tips:
✔️Eat Empowered - a whole food diet including adequate calories, healthy fat, probiotics and carbs (specifically including high quality carbs at night vs. the morning since carbs lower cortisol.)
✔️Sleep Deep - practice good sleep hygiene. Focus on consistent bedtime and wake time each day.
✔️Drink Up - Proper hydration is super important for cortisol balance since your body will be stressed when you are dehydrated.
✔️Sweat Often - Exercise is critical but perhaps less intense exercise may be beneficial for you (walking vs. running, yoga vs. HIIT etc.) I still do love a good HIIT class - not giving it up but I do a little less now and have added in more pilates/yoga and I stopped running a while ago and mostly do long power walks.
✔️Stress Less - Meditate, acupuncture etc. Also, getting outside in nature.
✔️Consider supplements - B complex, Omega 3s, magnesium and adaptogens (work with a professional to create a plan that is right for you.)
✔️Coffee BUT wait - Wait to have your morning coffee until you’ve been up for an hour to 1 ½ hours. Caffeine increases cortisol and if you’re trying to balance them naturally better to wait. I always feel better (more energy) later in the day when I do this.
#livinganutritiouslife #stressless #cortisol #nutritioncoach
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You can test your cortisol levels, but regardless of testing, we should all be focusing on the things to improve the slope. Here are some tips:
✔️Eat Empowered - a whole food diet including adequate calories, healthy fat, probiotics and carbs (specifically including high quality carbs at night vs. the morning since carbs lower cortisol.)
✔️Sleep Deep - practice good sleep hygiene. Focus on consistent bedtime and wake time each day.
✔️Drink Up - Proper hydration is super important for cortisol balance since your body will be stressed when you are dehydrated.
✔️Sweat Often - Exercise is critical but perhaps less intense exercise may be beneficial for you (walking vs. running, yoga vs. HIIT etc.) I still do love a good HIIT class - not giving it up but I do a little less now and have added in more pilates/yoga and I stopped running a while ago and mostly do long power walks.
✔️Stress Less - Meditate, acupuncture etc. Also, getting outside in nature.
✔️Consider supplements - B complex, Omega 3s, magnesium and adaptogens (work with a professional to create a plan that is right for you.)
✔️Coffee BUT wait - Wait to have your morning coffee until you’ve been up for an hour to 1 ½ hours. Caffeine increases cortisol and if you’re trying to balance them naturally better to wait. I always feel better (more energy) later in the day when I do this.
#livinganutritiouslife #stressless #cortisol #nutritioncoach
Thank you for watching and I'll see you in the next one!
Connect with me on social:
Instagram: https://www.instagram.com/nutritiouslifeofficial/
Instagram: https://www.instagram.com/keriglassman/
Tiktok: https://www.tiktok.com/@keriglassman
Facebook: https://www.facebook.com/KeriGlassmanNutritiousLife
Pinterest: https://www.pinterest.com/nutritious_life/
Website: https://nutritiouslife.com/
Ready to jumpstart your health and wellness career?
Become a student: https://nutritiouslife.com/bnc/
Like, Comment, and Subscribe!
