Body Composition

Cortisol Blocker Essentials: How to Reduce Stress Hormones

by
Sandra Wu
on
February 9, 2024

While it's vital for survival, chronic high cortisol levels can lead to a range of health issues, from disrupted sleep and weight gain to increased risk of chronic diseases. Here are 8 ways to manage and reduce cortisol production.

While it's vital for survival, chronic high cortisol levels can lead to a range of health issues, from disrupted sleep and weight gain to increased risk of chronic diseases. Here are 8 ways to manage and reduce cortisol production.

The Spren app provides an easy way to monitor your stress levels with a morning readiness scan using a finger impression.

#1 Optimize Your Diet

What you eat significantly impacts your cortisol levels. Incorporating foods rich in antioxidants and anti-inflammatory properties can help lower cortisol. Focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Foods like dark chocolate and green tea have been shown to reduce cortisol levels. Conversely, reducing the intake of sugar, caffeine, and processed foods can prevent unnecessary spikes in your stress hormones.

#2 Incorporate Regular Physical Activity

Exercise is a powerful cortisol blocker. Activities ranging from brisk walking to yoga can lower cortisol levels and improve your mood. However, it's essential to balance the intensity of your workouts, as too much high-intensity exercise can actually increase cortisol production. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with strength training exercises twice a week.

#3 Prioritize Quality Sleep

Sleep and cortisol have a reciprocal relationship. High cortisol levels can disrupt sleep, while insufficient sleep can lead to increased cortisol production. Ensure you're getting 7-9 hours of quality sleep per night by establishing a regular sleep schedule, optimizing your sleep environment for comfort and relaxation, and avoiding screen time at least an hour before bedtime.

#4 Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques can significantly reduce cortisol levels. Regular practice of meditation, deep breathing exercises, or progressive muscle relaxation can help calm the mind and reduce stress. Even a few minutes a day can make a noticeable difference in your stress levels and overall mental health.

#5 Try Adaptogen Supplements

Adaptogens, like ashwagandha, rhodiola, and phosphatidylserine, are natural substances that help the body resist stressors. These supplements can modulate your response to stress and help maintain balanced cortisol levels. Always consult with a healthcare provider before starting any new supplement regimen to ensure they are right for you.

#6 Manage Stress Proactively

Proactively managing stress involves identifying stressors in your life and developing strategies to deal with them effectively. Time management, goal setting, and establishing healthy boundaries can all help reduce stress levels. Additionally, engaging in hobbies and activities you enjoy can act as a natural stress reliever.

#7 Foster Strong Social Connections

Maintaining strong, supportive relationships can help buffer against stress. Social interaction triggers the release of oxytocin, a natural stress reliever. Whether it's spending time with family and friends, joining a club, or participating in community activities, nurturing your social life is a valuable tool in managing cortisol levels.

#8 Monitoring Your Progress with the Spren App

Keeping track of your stress management efforts is crucial for long-term success. The Spren app offers personalized insights into your body composition and vitals. Download the Spren app to start monitoring your progress today.

By incorporating these eight strategies into your daily routine, you can effectively reduce stress hormones, improve your physical and mental health, and enhance your quality of life. Remember, taking a holistic approach to health is key to achieving and maintaining balance in both your body and mind.

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Sandra Wu

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