Combine deep breathing and visualization to stop the devastating effects of cortisol. Imagine holes in your feet where hot air can enter your body. Take a deep breath and visualize hot air flowing in from the holes and then throughout your body. Relax your muscles as you exhale, pushing the hot air back down your body and out the holes. This exercise takes six seconds to complete and is known as the “quieting response. ” Harmonize the body, mind, and emotions through specific natural rhythms of breathing. Rhythmic breathing techniques help eliminate stress, fatigue, and anger. Try lying on your back and then place one hand on your chest and the other on your stomach. As you relax your entire body with your eyes closed, breathe in slowly through your nose. The hand on your stomach should rise (not the one on your chest). Hold your deep breath for three seconds and then release it. Do this exercise until you feel completely relaxed.
Studies have shown that cortisol, “the stress hormone,” can be lowered by taking approximately twelve minutes in the morning to relax. Cortisol is often released early in the morning and is responsible for maintaining homeostasis. Instead of jumping right into the workday by checking email messages or turning the computer, prepare a cup of tea and sit in the sunlight outside until you clear your mind.
Mediation produces alpha (focused alertness) and theta (relaxed) brain waves. All forms of mediation activate a relaxation response, which puts your body at ease and reduces the impact of cortisol on your body. New research makes clear connections between mindful mediation and a lowering of stress, anxiety, and fatigue.
Relax your facial muscles and breathe deeply and slowly through your nose to reduce stress and anxiety. Be aware of your surroundings while keeping your eyes shut and remaining in the moment. The combination of exercise and mediation produce healing hormones that have proven to effectively reduce cortisone levels and improve the ability to heal. Or, you can get a massage instead. A nurturing massage is the ultimate muscle relaxation response activator that aids in other self-healing processes. Yoga classes can be purchased on dvd or on the internet if you don’t have time to attend a session at a local studio.
If you are going to enjoy nature and relax your body from all the noise pollution, then, leave the cell phone, iPod, or tablet at home. Don’ let modern technology disrupt the peace and quiet. Or, if you live in the city, snuggle with a pet. Playing with pets fills us with oxytocin, endorphins, and many other healing hormones. Let Fido cut your cortisol levels while your body heals itself.
Making, playing, listening to music, or creative expression, promotes the release of endorphins and other positive neurotransmitters. Music can help reduce depression, anxiety, improves your autoimmune system, relieves physical pain while lowering your heart rate, decreasing your blood pressure, and slows down your breathing. Vibrations from the sound of music also have a cathartic effect on the body.
Reduction in stress, the release of aggression, and the reduction of weight were all results from the physical exertion of gardening. Known as “horticultural therapy,” gardening’s physical activity, awareness of natural surroundings, and cognitive stimulation and the satisfaction of a job well done has had an important impact on both physical and mental health because of its ability to reduce cortisol.
Take care of your post-workout as well by preparing a carbohydrate-protein shake to help replenish your glucose and nitrate levels, which will help you recover your normal cortisol levels much faster. Lifting weights will build muscle mass and increase the release of serotonin and dopamine. These chemicals reduce anxiety and depression. Take DHEA supplements to accelerate the building of muscle mass to increase the feeling of strength and energy and the motivation to continue. Aerobic exercise also reduces stress, high blood pressure, and the regulation of blood sugar levels while maintaining a healthy weight.
Join a club, gym, or volunteer activity to get you out of the house and moving around. Volunteering will make you feel good inside and out. Try to set up a “friends night out” or meet colleagues after work. Meeting and talking to people will give you a positive mental attitude.
Place fresh flowers on your table, near the entrance way, and in your bedroom to calm the atmosphere. Burning incense will also provide you with a feeling of calm and relaxation. Natural sunlight is not only good for your body it is also good for your mental health. Open the blinds and let the natural sunshine in. Sun provides warmth and happiness. Clean up a dirty house. Clutter gives off negative feelings of chaos and disorder.
About one 12 oz cup of coffee has 200 mg of caffeine. That amount increases cortisol levels by thirty percent within one hour. Eliminating coffee (caffeine) from your diet is the fastest way to decrease your catabolic metabolism and increase your anabolic metabolism. Too much caffeine, more than 500 mg of caffeine a day, will cause headaches, restlessness, or anxiety. This, in turn, affects your sleeping patterns and will increase your cortisol levels.
Sources of vitamin C can be found in all citrus fruits such as oranges, lemons, and grapefruit, as well as in tomatoes, broccoli, and peppers. A does of 1,000mg/day of vitamin C supplements greatly improves the capacity of the adrenals to normalize cortisol release. Other “stress-formula” multivitamins that contain vitamins B-1, B-5, and B-6 were able to bring cortisol ranges back to their normal levels. Minerals such as magnesium greatly reduce cortisol levels following extensive exercise while zinc shows a dramatic fall in plasma cortisol levels, also after exercising. In addition to reducing stress and controlling cortisol, these supplements also boost the immune system.
Although there are many clear connections between melatonin, it does not have the same impact on everybody. Therefore, consult with a doctor before you decide to start taking this drug.
Glucagon is released overnight while you are sleeping and between meals. It is important to control glucagon in order to regulate the body’s blood sugar and fuel balance. If unbalanced, then cortisol will be produced to increase blood sugar levels. Stay hydrated by keeping bottled water or a thermos with you to drink water when you get thirsty.
Extreme fatigue Weight loss Low blood pressure, which can lead to fainting Low blood sugar Reduced appetite and/or salt cravings Nausea, diarrhea or vomiting Abdominal pain Muscle or joint pain Irritability Depression Darkening of the skin
A blood test to measure levels of sodium, potassium, cortisol, and ACTH. An ACTH stimulation test, in which the cortisol levels in your blood will be measured before and after an injection of synthetic ACTH. If your adrenal gland is damaged, there will be no change in your cortisol level. CT scan to check the size of your adrenal gland.
Take oral corticosteroids. Hydrocortisone, prednisone or cortisone acetate may be taken orally to replace cortisol. Take corticosteroid injections if you are ill or in case of emergency. If you are vomiting and cannot keep your medication down or if you experience an emergency like an adrenal crisis, you can inject yourself with corticosteroids. Keep extra medication with you. Forgetting your medication can have serious consequences. Keep an extra supply at work; in your purse, briefcase, or backpack; and in a travel bag or suitcase. Consider wearing a medical alert bracelet and carrying a medical alert card in your wallet. A severe drop in cortisol may cause you to faint or become unconscious; a medical alert bracelet can be extremely helpful to emergency workers. They will know precisely what kind of help you need.
Pain in your lower back, abdomen or legs Fever Severe vomiting and diarrhea, leading to dehydration Low blood pressure Loss of consciousness High potassium (hyperkalemia) and low sodium (hyponatremia) Shock (cold, moist skin; blue or pale extremities; hyperventilation; confusion) Weakness
