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  • Samantha

How to Improve Your Cortisol Health

Updated: Mar 5

Hi friends,

Cortisol is a hormone produced by the adrenal gland that plays a crucial role in regulating various bodily functions such as metabolism, immune response, and stress management. It is essential for maintaining overall health, but when cortisol levels become imbalanced, it can lead to various health problems such as weight gain, depression, anxiety, and decreased immune function.

Here are some tips for improving your cortisol health:

  1. Get enough sleep: Sleep is essential for regulating cortisol levels. Aim for 7-9 hours of sleep per night to keep cortisol levels in check. Did you know girls need more sleep than boys?

  2. Exercise regularly: Physical activity is a great way to reduce stress and balance cortisol levels. Aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling, five times a week.

  3. Reduce stress: Stress is a major contributor to cortisol imbalances. Try to identify and eliminate sources of stress in your life, and consider stress-management techniques such as meditation, deep breathing, or yoga.

  4. Eat a healthy diet: A healthy, balanced diet rich in whole foods and low in processed foods can help to regulate cortisol levels. Focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. They also say that the first thing you eat should be 30grams of protein. Since learning that I have been focused on having either eggs or a protein powder shake each morning (instead of my usual avocado toast)

  5. Limit caffeine and alcohol: Caffeine and alcohol can disrupt cortisol levels, so limit your intake of these substances.

  6. Consider adaptogenic herbs: Certain herbs, such as ashwagandha and rhodiola, have been shown to help regulate cortisol levels and reduce stress. Consult a healthcare professional before taking any supplements.

  7. Manage your time wisely: Avoid overcommitting and prioritize self-care to reduce stress and keep cortisol levels in check.

By making these changes, you can help improve your cortisol health and reduce the negative impact that stress and imbalanced cortisol levels can have on your overall health.








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