How to Regulate Cortisol Levels

“Your body is a labyrinth waiting to be discovered. Honour your temple.”

Elizabeth Yvonne

 

Start the Day right!

Regulate Hormone Levels:

Cortisol is a steroid hormone produced by the adrenal glands, which are located on top of each kidney. It is often referred to as the “stress hormone” because its levels typically rise in response to stress, whether it be physical, emotional, or psychological. Cortisol plays a crucial role in several physiological processes, including:

Metabolism: Cortisol helps regulate metabolism by influencing the breakdown of proteins, fats, and carbohydrates to provide the body with energy.

Immune Function: It has anti-inflammatory properties and can suppress the immune system’s response, making it useful in controlling inflammation.

Blood Sugar Regulation: Cortisol helps maintain blood sugar levels by promoting glucose production and reducing insulin sensitivity.

Blood Pressure: Cortisol can increase blood pressure by constricting blood vessels.

 

Use a bolster, blocks, folded blankets and a chair for extra support to help relax your body in these yin/restorative yoga poses. Focus on breathing through the nostrils, inhale deeply, diaphragm lifts out, and exhale diaphragm drops back in. Focus on connecting with your womb, deepening your connection and presence any sensations without judgements. Let your body focus on relaxation.

 

The yoga poses listed are yin/restorative and each pose can be practiced from 3- 5 minutes depending on your strength and flexibility. Find a time that works best for you. Maybe in the evening before bedtime. Support your body with cushions for extra comfort and to not sprain your body.

 

For this position place a bolster over your legs and lean on the bolster, depending on your flexibility. Stay in the position for up to 5 minutes. Notice how your body feels, if it is too strenous, stay in this pose for 2-3 minutes. Listen to your body. The pose below, your legs can lean against a wall for up to 5 minutes or your hips on a bolster with the legs lifted, for up to 5 minutes.

 

For this position lean on a bolster, depending on your flexibility. Stay in the position for up to 5 minutes. Notice how your body feels, if it is too strenous to stay in this pose, try 2-3 minutes. Listen to your body.

Calm your Cortisol with other Methods: Nutrition is vital for managing hormone symptoms.

  • Mindful Movement: Engage in activities like walking, jogging, or dancing, which can promote physical well-being and help alleviate stress.
  • Mind-Body Practices: Explore mind-body practices like tai chi or qigong, combining gentle movements with mindfulness for stress reduction.
  • Quality Sleep Routine: Establish a consistent sleep routine by creating a calm and dark sleep environment, aiding in proper rest and cortisol regulation. Sleep before 11pm.
  • Adaptogenic Herbs: Consider incorporating adaptogenic herbs like ashwagandha or rhodiola into your diet, which may help the body adapt to stress.
  • Hydration and Herbal Teas: Stay hydrated with water and herbal teas like chamomile or peppermint, known for their calming properties.
  • Art and Creativity: Express creativity through art, writing, or other hobbies as a therapeutic outlet for stress reduction.
  • Digital Detox: Take breaks from electronic devices and social media to minimize potential stressors and promote mental well-being.
  • Laughter Therapy: Enjoy activities that induce laughter, such as watching a comedy show or spending time with people who bring joy.
  • Progressive Muscle Relaxation: Practice progressive muscle relaxation, systematically tensing and then releasing muscle groups, to promote physical and mental relaxation.
  • Nature Connection: Spend time in nature, whether it’s a walk in the park or a hike in the woods, to benefit from the calming effects of the natural environment.

 

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