How to Decrease Cortisol Levels

Living in London can be hectic to say the least. When you’re not working, you’re most likely socialising in one of the many bars and restaurants the city has to offer. All of which can cause more stress and give you very little time to destress.

Stress rarely has a positive impact on the body and one of the many negative side effects is the production of the hormone cortisol. Cortisol can decrease your immunity leaving you open to infections and illnesses. It can also break down muscle, bone and connective tissue, which isn’t ideal if you’re trying to build muscle, tone or strength. Lastly it can increase your abdominal fat deposition.

If you cannot avoid stress, how do you decrease your inevitably high cortisol levels?

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Eat the right foods

If you make the right choices in the kitchen, you can protect your body from the effects of cortisol and also reduce the amount of cortisol. Foods such as blueberries, dark chocolate and black tea contain antioxidants which are great for reducing inflammation caused cortisol. Omega 3 fatty acids found in fish, avocados and eggs, will also fight off any inflammation giving your immune system a helping hand. Citrus fruits contain very high levels of vitamin C. Vitamin C helps your body rebuild proteins, which makes it the perfect partner to combat the breakdown of muscle tissue caused by cortisol.

Listening to the right music

This doesn’t necessarily mean that you have to listen to calm, soothing music. It can be anything that will take your mindset away from stressors. If dance, heavy metal or reggae music makes you feel happy, then take the escape.

Get more sleep

Trying to get an early night may be easier said than done. However the research suggests that if you get eight hours of sleep rather than six, it can reduce your cortisol levels by around 50 percent!

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Box your troubles away
Hitting some pads, with great form, as hard as you can is the perfect way to release some tension. Exercising in such an intense and exhilarating manner releases an injection of endorphins into your brain. Endorphins are the body’s natural mood elevators and painkillers. Our TruBe trainers include British, European and world champions, all of whom will be sure to give you a great work out! Why not book a session?

Laughter is the best medicine
As Charlie Chaplin once said “Laughter is the tonic, the relief, the surcease for pain.” With that in mind do whatever makes you laugh and seek regular doses of it.

Get a massage
A relaxing massage not only soothes away your troubles by putting your mind at rest, the increase in circulation also helps to reduce the physical results of stress. By manipulating muscle tissue, new pathways to take fluids like cortisol out of the body, can be opened.

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Allow your central nervous system to recover using the the relaxing flows of yoga. Combine this with controlled, steady breathing patterns to move away from the short sharp breaths related to stress. Finishing with five minutes of pranayama breathing will give your mind something to focus on instead of the stressors in your life and leave you feeling refreshed. Take some time to destress by booking a yoga session.

TruBe also has other fitness disciplines which can be tailored to your needs. You can also book a TruBe Pilates and Ballet Barre session as well as yoga, boxing and kickboxing. Download the app now and book a session!

Don’t forget you can also invite up to two friends absolutely FREE!