This topic is huge.
I searched high and low for answers, actual answers, that would give me a step-by-step manual on effective steps I could do to lower my cortisol levels. I'm going to tell you exactly what I did that worked for me. And no, I'm not trying to sell you anything (although I will share the products that helped me). They may or may not work for you, so please do what resonates with you. You know your body better than anybody else. And sometimes, we just need to listen to it.
First thing is first: Identify that you have high cortisol levels. This seems like a given, but it might not be. If you suffer from high stress levels, are or were in a stressful environment for a long period of time, have interrupted sleep most nights (especially waking up at around 3 a.m.), and have some gut issues (I personally would vomit bile every few mornings), then you probably have high cortisol levels. I'm not a doctor, but this was based on my own research and what I found out about myself. Again, please do what works for you.
Don't drink coffee first thing in the morning. I know. I know. This one was a heartbreaker, but trust me in the long run it works. I used to wake up and drink my coffee, then have breakfast, then go on about my day. That did not work out well, and I came to realize that it negatively impacted my stomach and its digestive processes. I switched out coffee first thing for a warm honey and lemon beverage. This eased my stomach so much. I'd then do breakfast and get a coffee about three hours after waking up at work—huge difference. Not only do I introduce a soothing warm drink to my stomach in the mornings, but I stopped getting bloated and having weird stomach noises throughout the day. I also do not drink coffee after 4 p.m. It'll take a bit but this is a gamechanger.
Get sunlight and walk in nature. I work a 9-5 job and I live in Canada. Trying to walk in nature during sunlight is a joke most days of the year. When I first learned this, I thought, That's it. I'm going to live with stress forever. But despite the natural challenges that I face, I made it work for me. You don't need to walk in nature every day. And most days, the sun isn't even up. But when the sun is out. I usually soak it up by standing/sitting in the sun (from the warmth of my apartment or office). I try to walk during lunchtime and take sunnier paths. I don't do this as often as I would like, but it truly helps with getting grounded and syncing your circadian rhythm. Any little bit helps.
Eat protein at breakfast. This one is also kind of difficult to include in your breakfast every morning. The recommended protein for breakfast on a daily basis is 25-30 grams. And, honestly, that can be tough. In a household where you don't have the luxury of taking time to make your breakfast carefully or sometimes need to rush out the door, do your best. Personally, I enjoy eating a savory breakfast. Sweet breakfasts or protein shakes for breakfast don't really do it for me. I found turkey strips or other precooked grilled/rotisserie protein makes it really easy to put together a wholesome breakfast; just add a couple of eggs.
Take magnesium before bed. I started taking magnesium a while back, but this is the one that really helped me get a better night's sleep (and my husband, too!) My naturopath recommended that I take 200mg of magnesium bisglycinate on a daily basis and to up it throughout the day if I get painful abdomen cramps. I love Webber Naturals Magnesium Bisglycinate 200 mg and highly recommend it for everyone.
Take Inositol. I think if I knew about this earlier, I would have saved so much time and money and so many sleepless nights. Because the effects of low cortisol align closely with some symptoms of PCOS, I genuinely thought I had it. (I don't). But, because I had this suspicion, I was curious to try myo-inositol (definition: National Cancer Institute and Cleveland Clinic). Here's the thing though, folks with PCOS typically take a different dosage: 40:1 ratio of Myo- to D-Chiro inositol. The supplement I use in particular is 500mg of myo-inositol only. It worked wonders for me. For the record, I have tried other brands of the 500mg and the 40:1 ratio but they didn't help at all. I kept waking up at night, unable to fall back asleep, and I was still vomiting bile in the mornings. Not fun. I take the Organika Canadian-Made Inositol (Myo-Inositol) every night one hour before bedtime. Not only did it help regulate my stomach issues (no more vomiting!) but it also helped me get better sleep and prevent waking up at night. Feel free to shop around for whatever works best for you, but I cannot recommend this product enough.
And that's it! I'm sure I can do better to reduce my cortisol levels, but these steps have done wonders for me. I can finally sleep!
Some other things you can add to your routine:
1. Remove the stress from your life. For obvious reasons, I haven't done this one hundred percent because part of my stress is work and study. But hey, if you can rip it out, please do.
2. Take up hobbies. This is really great because you help your mental health at the same time. I'm the kind of person who will start hobbies and not necessarily continue with them. However, I've come to love colouring and it is my new favourite hobby. And very relaxing!
3. Prioritize physical activity. Essential to leading a healthy lifestyle is incorporating physical activity. I've been trying to do more (work in progress). However, life happens and sometimes you're forced to not engage in physical activity as much as you'd like. Do what you can, even walking a few minutes a day can help.
4. Start journaling. A great idea for those who love writing. You don't need physical pen and paper (although personally I'm a sucker for great stationary). I also love digital notebooks and journals. Writing a few lines a day can help release your stressful thoughts and emotions.
5. Work on breathwork. Breathing and teaching yourself how to relax, especially whenever you feel tense or stressed out, is a skill you can build on. Breathwork, yoga, EMT tapping... There are so many strategies out there that you can learn to include in your daily routine to destress and remind your body that you are safe and to take that tension off your shoulders.
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