Ways To Reduce Cortisol Levels For Weight Loss

Cortisol is the body’s stress hormone released by the adrenal glands. It helps your body in stressful situations, when your body goes into “fight or flight” mode in response to stress. When cortisol levels are high for long periods of time, the hormone becomes harmful to your body. This can lead to weight gain, high blood pressure, diabetes, difficulty sleeping, and low energy levels. Here are some ways to reduce cortisol levels for weight loss. (post includes affiliate links; full disclosure statement available {here})

Omega-3’s

Studies show that omega-3s anti-inflammatory properties reduce cortisol levels in the body. It also has some anti-aging effects by protecting the cell components that shrink as we age. Omega-3s help to suppress damage that occurs during stress resulting in improved mood, mental clarity, and memory.

Magnesium Glycinate

Magnesium helps to regulates cortisol production, if you do not have enough magnesium your body is unable to remove excess cortisol. Studies have shown the link between magnesium deficiency and stress. Magnesium binds to calming receptors for a more peaceful state, it also helps to regulate the release of cortisol throughout the body. Magnesium glycinate is a recommended form to take.

Limit Alcohol

Alcohol consumption in the long-term can cause cortisol levels to increase. It can affect the body’s ability to regulate cortisol levels and affect how the body reacts to stress. When stress increases cortisol in the body, this can interfere with the brain’s reward system, leading it to believe alcohol is rewarding. This can lead to alcohol being used as a way to cope with stress.

Strength Training

Regular exercise has been shown to help improve sleep quality, reduce stress, and improve overall health. Exercise has also been associated with resilience to acute stress and can lower cortisol levels.

Sleep/Self care

Getting the right amount of sleep can be an effective way to reduce cortisol levels. Chronic sleep issues have been associated with high cortisol. Having a consistent bedtime routine can let your brain and body begin to prepare for sleep. Going to bed and getting up at the same time gives your body a regular sleep schedule and has been shown to be one of the most effective ways to improve sleep.

High Protein Moderate Carbohydrate Diet

Your diet has a major impact on cortisol levels. A healthy diet has been linked to lower cortisol levels and reduced stress. Eliminate simple sugars such as sodas, processed foods, foods high in gluten, these are foods that will spike your insulin resulting in high cortisol. Whole foods like lean protein, fruits and vegetables are helpful in managing cortisol.