Lower Your Cortisol! (Here’s Why & How)

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Cortisol, or “the stress hormone” to its friends, is produced by your adrenal glands, and is generally considered “not fun”.

It does serve a purpose, of course, just like almost everything else our body does. It serves as part of the “fight or flight” response, for example, and helps you to wake up in the morning.

While you do need some cortisol (and a small percentage of people have too little), most of us have too much.

Why? Simply put, modern life is not what 200,000* years of human evolution prepared us for:

*the 200,000 years figure is conservative and doesn’t take into account the 200,000,000 years of pre-hominid mammalian evolution. Doing so, on the basis of the mammalian brain & physiology being what’s important here, means our modern stressors have been around for <0.0001% of the time we have.

So guess what, our bodies haven’t caught up. As far as our bodies are concerned, we are supposed to be enjoying the sunshine of grassy plains and the shade of woodland while eating fruit.

  • When the alarm clock goes off, our body panics and prepares us to either flee or help fight the predator, because why else would we have been woken so?
  • When we have a pressing deadline for work, our brain processes this as “if we don’t do this, we will literally starve and die”.
  • When people are upset or angry with us, there’s a part of our brain that fears exile from the tribe and resultant death.

…and so on.

Health Risks of High Cortisol

The long-term stressors are the biggest issue for health. Unless you have a heart condition or other relevant health problem, almost anyone can weather a brief unpleasant surprise. But if something persists? That prompts the body to try to protect you, bless it. The body’s attempts backfire, because…

  • One way it does this by making sure to save as much food as possible in the form of body fat
  • It’ll also increase your appetite, to make sure you eat anything you can while you still can
  • It additionally tries to protect you by keeping you on the brink of fight-or-flight readiness, e.g:
    • High blood pressure
    • High blood sugar levels
    • Rapid mood changes—gotta be able to do those heel-turns as necessary and react quickly to any possible threat!

Suffice it to say, these things are not good for your long-term health.

That’s the “Why”—now here’s the “How”:

Lowering your cortisol levels mostly means lowering your stress and/or lowering your stress response. We previously gave some powerful tools for lowering anxiety, which for these purposes amounts to the same thing.

However, we can also make nutritional and lifestyle changes that will reduce our cortisol levels, for example:

  • Reduce (ideally: eliminate from your lifestyle) caffeine
  • Reduce (ideally: eliminate from your lifestyle) alcohol
    • Yes, really. While many understandably turn to alcohol specifically to help manage stress, it only makes it worse long-term.
    • Additionally, alcohol directly stimulates cortisol production, counterintuitive as that may be.

Read: Alcohol, Aging, and the Stress Response ← full article (with 37 sources of its own) from the NYMC covering how alcohol stimulates cortisol production and what that means for us

As well as reductions/eliminations, are some things you can add into your lifestyle that will help!

We’ve written previously about some:

Read: Ashwagandha / Read: L-Theanine / Read: CBD Oil

Other things include, no surprises here:

Progressive Relaxation

We’ll give this one its own section because we’ve not talked about it before. Maybe you’re familiar. If not, then in a nutshell: progressive relaxation means progressively tensing and then relaxing each part of your body in turn.

Why does this work? Part of it is just a physical trick involving biofeedback and the natural function of muscles to contract and relax in turn, but the other part is even cleverer:

It basically tricks the most primitive part of your brain, the limbic system, into thinking you had a fight and won, telling it “thank you very much for the cortisol but we don’t need it anymore”.

Take a Hike! Or a Stroll… You Do You!

Last but not least: go connect with your roots. Spend time in the park, or at least the garden. Have a picnic, if the weather suits. Go somewhere you can spend time around leafy green things under a blue sky (we realize the blue sky may be subject to availability in some locations, but do what you can!).

Remember also: just as your body’s responses will be tricked by the alarm clock or the housework, they will also be easily tricked by blue and green stuff around you. If a sunny garden isn’t available in your location, a picture of one as your desktop background is the next best thing.

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Recommended

  • Mediterranean Diet… In A Pill?
  • How To Reduce Cortisol Levels Naturally
    Dr. Mindy Pelz reveals key tactics for managing cortisol: adjust fasting styles, avoid harmful foods, alter exercise routines, and embrace positive mindset shifts.

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  • Spinach vs Kale – Which is Healthier?

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    Our Verdict

    When comparing spinach to kale, we picked the spinach.

    Why?

    In terms of macros, spinach and kale are very similar. They are mostly water wrapped in fiber, with very small amounts of carbohydrates and protein and trace amounts of fat.

    Spinach has a lot more vitamins and minerals—a wider variety, and in most cases, more of them.

    Kale is notably higher in vitamin C, though. Everything else, spinach is higher or close to equal.

    Spinach is especially notably a lot higher in B vitamins, as well as iron, calcium, magnesium, and zinc.

    One downside to spinach, though, which is that it’s high in oxalates, which can increase the risk of kidney stones. If your kidneys are in good health and you eat spinach in moderation, this is not a problem for most people—but if your kidneys aren’t in good health (or you are, for whatever reason, consuming Popeye levels of spinach), you might consider switching to kale.

    While spinach swept the board in most categories, kale remains a very good option too, and a diet diverse in many kinds of plants is usually best.

    Want to learn more?

    Spinach and kale are very both good sources of carotenoids; check out:

    Brain food? The Eyes Have It!

    Enjoy!

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  • Avoiding Razor Burn, Ingrown Hairs & Other Shaving Irritation

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    How Does The Video Help?

    Dr. Simi Adedeji’s incredibly friendly persona makes this video (below) on avoiding skin irritation, ingrown hairs, and razor burn after shaving a pleasure to watch.

    To keep things simple, she breaks down her guide into 10 simple tips.

    What Are The 10 Simple Tips?

    Tip 1: Prioritize Hydration. Shaving dry hair can lead to increased skin irritation, so Dr. Simi recommends moistening the hair by showering or using a warm, wet towel for 2-4 minutes before getting the razor out.

    Tip 2: Avoid Dry Shaving. Dry shaving not only removes hair but can also remove the protective upper layer of skin, which contributes to razor burn. To prevent this, simply use some shaving gel or cream.

    Tip 3: Keep Blades New and Sharp. This one’s simple: dull blades can cause skin irritation, whilst a sharp blade ensures a smoother and more comfortable shaving experience.

    Tip 4: Avoid Shaving the Same Area Repeatedly. Multiple passes over the same area can remove skin layers, leading to cuts and irritation. Aim to shave each area only once for safer results.

    Tip 5: Consider Hair Growth Direction. Shaving in the direction of hair growth results in less irritation, although it may not provide the closest shave.

    Tip 6: Apply Gentle Pressure While Shaving. Excessive pressure can lead to cuts and nicks. Use a gentle touch to reduce these risks.

    Tip 7: Incorporate Exfoliation into Your Routine. Exfoliating helps release trapped hairs and reduces the risk of ingrown hairs. For those with sensitive skin, it’s recommended to exfoliate either two days before or after shaving.

    Tip 8: Avoid Excessive Skin Stretching. Over-stretching the skin during shaving can cause hairs to become ingrown.

    Tip 9: Moisturize After Shaving. Shaving can compromise the skin barrier, leading to dryness. Using a moisturizer can be a simple fix.

    Tip 10: Regularly Rinse Your Blade. Make sure that, during the shaving process, you are rinsing your blade frequently to remove hair and skin debris. This keeps it sharp during your shave.

    If this summary doesn’t do it for you, then you can watch the full video here:

    How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • 5 Steps To Beat Overwhelm

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dealing With Overwhelm

    Whether we live a hectic life in general, or we usually casually take each day as it comes but sometimes several days gang up on us at once, everyone gets overwhelmed sometimes.

    Today we’re going to look at how to deal with it healthily.

    Step 1: Start anywhere

    It’s easy to get stuck in “analysis paralysis” and not know how to tackle an unexpected large problem. An (unhealthy) alternative is to try to tackle everything at once, and end up doing nothing very well.

    Even the most expert juggler will not successfully juggle 10 random things thrown unexpectedly at them.

    So instead, just pick any part of the the mountain of to-dos, and start.

    If you do want a little more finesse though, check out:

    Procrastination, And How To Pay Off The To-Do List Debt

    Step 2: Accept what you’re capable of

    This one works both ways. It means being aware of your limitations yes, but also, of your actual abilities:

    • Is the task ahead of you really beyond what you are capable of?
    • Could you do it right now without hesitation if a loved one’s life depended on it?
    • Could you do it, but there’s a price to pay (e.g. you can do it but it’ll wipe you out in some other life area)?

    Work out what’s possible and acceptable to you, and make a decision. And remember, it could be that someone else could do it, but everyone has taken the “if you want something doing, give it to someone busy” approach. It’s flattering that people have such confidence in our competence, but it is also necessary to say “no” sometimes, or at least enlisting help.

    Step 3: Listen to your body

    …like a leader listening to an advisory council. Your perception of tiredness, pain, weakness, and all your emotions are simply messengers. Listen to the message! And then say “thank you for the information”, and proceed accordingly.

    Sometimes that will be in the way the messengers seem to be hoping for!

    Sometimes, however, maybe we (blessed with a weighty brain and not entirely a slave to our limbic system) know better, and know when it’s right to push through instead.

    Similarly, that voice in your head? You get to decide where it goes and doesn’t. On which note…

    Step 4: Be responsive, not reactive

    We wrote previously on the difference between these:

    A Bone To Pick… Up And Then Put Back Where We Found It

    Measured responses will always be better than knee-jerk reactions, unless it is literally a case of a split-second making a difference. 99% of our problems in life are not so; usually the problem will still be there unchanged after a moment’s mindful consideration, so invest in that moment.

    You’ve probably heard the saying “give me six hours to chop down a tree, and I’ll spend the first four sharpening the axe”. In this case, that can be your mind. Here’s a good starting point:

    No-Frills, Evidence-Based Mindfulness

    And if your mental state is already worse than that, mind racing with threats (real or perceived) and doom-laden scenarios, here’s how to get out of that negative spiral first, so that you can apply the rest of this:

    The Off-Button For Your Brain

    Do remember to turn it on again afterwards, though

    Step 5: Transcend discomfort

    This is partly a callback to step 3, but it’s now coming from a place of a clear ready mind, so the territory should be looking quite different now. Nevertheless, it’s entirely possible that your clear view shows discomfort ahead.

    You’re going to make a conscious decision whether or not to proceed through the discomfort (and if you’re not, then now’s the time to start calmly and measuredly looking at alternative plans; delegating, ditching, etc).

    If you are going to proceed through discomfort, then it can help to frame the discomfort as simply a neutral part of the path to getting where you want. Maybe you’re going to be going way out of your comfort zone in order to deal with something, and if that’s the case, make your peace with it now, in advance.

    “Certainly it hurts” / “Well, what’s the trick then?” / “The trick, William Potter, is not minding that it hurts”

    (lines from a famous scene from the 1962 movie Lawrence of Arabia)

    It’s ok to say to yourself (if it’s what you decide is the right thing to do) “Yep, this experience is going to suck terribly, but I’m going to do it anyway”.

    See also (this being about Radical Acceptance):

    What’s The Worst That Could Happen?

    Take care!

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Related Posts

  • Mediterranean Diet… In A Pill?
  • Easy Quinoa Falafel

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Falafel is a wonderful snack or accompaniment to a main, and if you’ve only had shop-bought, you’re missing out. Plus, with this quinoa-based recipe, it’s almost impossible to accidentally make them dry.

    You will need

    • 1 cup cooked quinoa
    • 1 cup chopped fresh parsley
    • ½ cup wholewheat breadcrumbs (or rye breadcrumbs if you’re avoiding wheat/gluten)
    • 1 can chickpeas, drained
    • 4 green onions, chopped
    • ½ bulb garlic, minced
    • 2 tbsp extra virgin olive oil, plus more for frying
    • 2 tbsp tomato paste
    • 1 tbsp apple cider vinegar
    • 2 tsp nutritional yeast
    • 2 tsp ground cumin
    • 1 tsp red pepper flakes
    • 1 tsp black pepper, coarse ground
    • 1 tsp dried thyme
    • ½ tsp MSG or 1 tsp low-sodium salt

    Method

    (we suggest you read everything at least once before doing anything)

    1) Blend all the ingredients in a food processor until it has an even, but still moderately coarse, texture.

    2) Shape into 1″ balls, and put them in the fridge to chill for about 20 minutes.

    3) Fry the balls over a medium-high heat until evenly browned—just do a few at a time, taking care to not overcrowd the pan.

    4) Serve! Great with salad, hummus, and other such tasty healthy snack items:

    Enjoy!

    Want to learn more?

    For those interested in more of what we have going on today:

    Take care!

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  • Yoga For Stiff Birds – by Marion Deuchars

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    Quick show of hands, who here practices yoga in some fashion, but does not necessarily always look Instagrammable while doing it? Yep, same here.

    This book is a surprisingly practical introduction to yoga for newcomers, and inspirational motivator for those of us who feel like we should do more.

    Rather than studio photography of young models in skimpy attire, popular artist (and well-practised yogi) Marion Deuchars offers in a few brushstrokes what we need to know for each asana, and how to approach it if we’re not so supple yet as we’d like to be.

    Bottom line: whether for yourself or as a gift for a loved one (or both!) this is a very charming introduction to (or refresher of) yoga.

    Click here to check out Yoga For Stiff Birds, and get yours going!

    Don’t Forget…

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    Learn to Age Gracefully

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  • Best morning routine?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    You’ve Got Questions? We’ve Got Answers!

    Q: Best morning routine?

    A: The best morning routine is whatever makes you feel most ready to take on your day!

    This one’s going to vary a lot—one person’s morning run could be another person’s morning coffee and newspaper, for example.

    In a nutshell, though, ask yourself these questions:

    • How long does it take me to fully wake up in the morning, and what helps or hinders that?
    • When I get out of bed, what do I really need before I can take on my day?
    • If I could have the perfect morning, what would it look like?
    • What can evening me do, to look after morning me’s best interests? (Semi-prepare breakfast ready? Lay out clothes ready? Running shoes? To-Do list?)

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: