{"id":79912,"date":"2023-09-29T14:35:37","date_gmt":"2023-09-29T19:35:37","guid":{"rendered":"https:\/\/www.stress.org\/?p=79912"},"modified":"2024-04-06T04:02:07","modified_gmt":"2024-04-06T04:02:07","slug":"stress-weight-gain-and-mood-swings-is-cortisol-causing-these","status":"publish","type":"news","link":"https:\/\/www.stress.org\/news\/stress-weight-gain-and-mood-swings-is-cortisol-causing-these\/","title":{"rendered":"Stress, weight gain, and mood swings: Is cortisol causing these?"},"content":{"rendered":"

\"\"Stress is a typical part of life, but when it becomes chronic, it can produce excess\u00a0cortisol, a stress hormone<\/a>\u00a0[1<\/a>].<\/p>\n

\n
High cortisol levels, including weight gain, anxiety and sleep problems, can harm your health [2<\/a>]. Besides cortisol, inflammation and lifestyle choices also significantly affect stress-related health issues.<\/div>\n<\/div>\n

Fortunately, several\u00a0natural ways to reduce cortisol levels<\/a>\u00a0and improve your overall wellbeing [3<\/a>]:<\/p>\n

Consider supplements:\u00a0<\/strong>Certain supplements, such as\u00a0ashwagandha<\/a>\u00a0and\u00a0fish oil<\/a>, have been shown to help lower cortisol levels. Consult with a healthcare professional before adding supplements to your routine.<\/p>\n

Establish a routine:\u00a0<\/strong>Daily routines can provide stability and control, reducing stress and cortisol fluctuations.<\/p>\n

Exercise regularly:\u00a0<\/strong>Engaging in physical activity<\/a>\u00a0releases endorphins, which can counteract the effects of cortisol. Aim for at least 30 minutes of moderate exercise most days of the week.<\/p>\n

Get adequate sleep:\u00a0<\/strong>Quality sleep<\/a>\u00a0is essential for maintaining healthy cortisol levels. Aim for 7-9 hours of uninterrupted sleep each night to help regulate cortisol production.<\/p>\n

Laugh more:\u00a0<\/strong>Laughter triggers the release of endorphins, which can counteract cortisol\u2019s effects. Watch a funny movie, read a humorous book, or spend time with people who make you laugh.<\/p>\n

Limit alcohol and caffeine:\u00a0<\/strong>Both alcohol and caffeine can contribute to cortisol spikes. Limit your consumption of these substances, especially in the\u00a0hours leading up to bedtime<\/a>.<\/p>\n

Maintain a balanced diet:\u00a0<\/strong>A diet rich in whole foods, including fruits, vegetables, lean proteins and whole grains, can help stabilize blood sugar levels and prevent cortisol spikes. Avoid\u00a0excessive caffeine and sugar intake<\/a>.<\/p>\n

Manage stress:\u00a0<\/strong>Stress-reduction techniques like meditation<\/a>, deep breathing exercises, or yoga can lower cortisol levels over time. These techniques promote relaxation and help your body handle stress more effectively.<\/p>\n

\n
Massage therapy: <\/strong>Regular massages can help relax your body and reduce cortisol levels. Consider incorporating massages into your self-care routine.<\/div>\n<\/div>\n

Practice mindfulness:\u00a0<\/strong>Mindfulness involves staying in the present moment and accepting it without judgment. Regular mindfulness practice can help reduce stress and cortisol levels.<\/p>\n

Prioritize self-care:\u00a0<\/strong>Taking time for self-care activities like reading, taking baths or practicing hobbies you enjoy can help reduce stress and promote relaxation.<\/p>\n

Reduce screen time:\u00a0<\/strong>Excessive screen time, especially before bedtime, can interfere with sleep quality and increase cortisol levels. Try to establish a\u00a0technology-free bedtime routine<\/a>.<\/p>\n

Socialize and seek support:\u00a0<\/strong>Maintaining strong social connections and seeking support from friends and family can help reduce stress and lower cortisol levels. Don\u2019t hesitate to lean on your loved ones during challenging times.<\/p>\n

Spend time in nature:\u00a0<\/strong>Spending time outdoors in natural settings can calm the nervous system and reduce cortisol levels. Take walks in the park or go for a hike when possible.<\/p>\n

Stay hydrated:\u00a0<\/strong>Dehydration can lead to an increase in cortisol levels. Ensure you drink enough water throughout the day to stay hydrated.<\/p>\n

In conclusion, high cortisol levels can hurt your health and wellbeing. These natural strategies to manage stress and promote relaxation can lower cortisol levels and improve your overall quality of life.<\/p>\n

Remember that consistency is critical and may take time to see significant results. Consult with a healthcare professional if you have concerns about your cortisol levels or plan to make substantial changes to your lifestyle.<\/p>\n

[1]\u00a0https:\/\/www.mayoclinic.org\/healthy-lifestyle\/stress-management\/in-depth\/stress\/art-20046037
\n<\/a>[2]\u00a0https:\/\/my.clevelandclinic.org\/health\/articles\/22187-cortisol<\/a>
\n[3]\u00a0https:\/\/www.healthshots.com\/how-to\/tips-to-stop-hating-yourself\/<\/a><\/p>\n

Author:\u00a0Ivy C<\/a><\/p>\n

Photo by Keira Burton<\/a><\/p>\n

ORIGINAL POST\u00a0<\/a><\/p>\n

The information included in this article is for informational purposes only<\/p>\n","protected":false},"excerpt":{"rendered":"

Stress is a typical part of life, but when it becomes chronic, it can produce excess\u00a0cortisol, a stress hormone\u00a0[1]. High cortisol levels, including weight gain, anxiety and sleep problems, can […]<\/p>\n","protected":false},"featured_media":79914,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"give_campaign_id":0,"pmpro_default_level":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false},"categories":[139,142,159],"tags":[136,137,172,141,143,644,226,147,165,645,646,151],"class_list":["post-79912","news","type-news","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-life-blog","category-health","category-stress-in-your-body","tag-ais","tag-american-institute-of-stress","tag-exercise","tag-health","tag-mental-health","tag-mood-swings","tag-stress-in-your-body","tag-stress-management","tag-stress-relief","tag-weight-gain","tag-weightgain","tag-workplace-stress","pmpro-has-access"],"acf":[],"yoast_head":"\nStress, weight gain, and mood swings: Is cortisol causing these? - The American Institute of Stress<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.stress.org\/news\/stress-weight-gain-and-mood-swings-is-cortisol-causing-these\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stress, weight gain, and mood swings: Is cortisol causing these? - The American Institute of Stress\" \/>\n<meta property=\"og:description\" content=\"Stress is a typical part of life, but when it becomes chronic, it can produce excess\u00a0cortisol, a stress hormone\u00a0[1]. 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