If you’re experiencing unexpected weight gain, especially in your abs, high blood pressure, fatigue, irritability, and difficulty concentrating, or sleep problems there is a strong possibility that you may be dealing with high cortisol.

Every once in a while, clients have trouble hitting the goals they set for themselves, and my team and I check in to see if cortisol levels could be playing a role. If you’re dealing with high stress and high cortisol, you may need to tweak your approach to health and fitness until things get under control.

Before we dive in, let me introduce myself. Hi, I’m Breanna Cox and I have helped thousands of women transform from the inside out with simple healthy habits and mindset shifts.

No let’s talk about how to lower cortisol levels naturally to reset your system and help you hit your health goals.

1: UNDERSTAND CORTISOL AND IT'S EFFECTS

Cortisol is a hormone produced by the adrenal glands in response to stress. High levels of cortisol can lead to weight gain, muscle loss, and increased risk of chronic diseases. By incorporating fitness into your routine, you can help regulate cortisol levels and improve your overall health.

2: THE POWER OF EXERCISE

Regular exercise is one of the most effective ways to lower cortisol levels naturally. Physical activity releases endorphins, which are known as "feel-good" hormones that can help reduce stress and anxiety. Whether it's cardio, strength training, or yoga, finding an exercise routine that works for you can have a significant impact on your cortisol levels.

Related: 12 Ways to Naturally Balance Hormones

3: NUTRITION & CORTISOL

In addition to exercise, maintaining a healthy diet is crucial for managing cortisol levels. Foods high in sugar and processed carbohydrates can spike cortisol levels, while foods rich in antioxidants, omega-3 fatty acids, and magnesium can help lower cortisol levels. 

Incorporating plenty of fruits, vegetables, lean proteins, and whole grains into your diet can support your fitness goals and reduce stress.

4: THE IMPORTANCE OF REST AND RECOVERY

Rest and recovery are essential components of any fitness routine, especially when it comes to managing cortisol levels. Adequate sleep, relaxation techniques, and mindfulness practices can all help reduce stress and promote overall well-being. Prioritizing rest and recovery can help prevent burnout and keep cortisol levels in check.

5: PUTTING IT ALL TOGETHER

By combining regular exercise, a healthy diet, and proper rest and recovery, you can effectively lower cortisol levels naturally and improve your fitness journey. Remember to listen to your body, stay consistent with your routine, and seek support from healthcare professionals if needed.

Managing cortisol levels through fitness is a holistic approach that can benefit both your physical and mental health. Try incorporating these strategies into your routine, so you lower stress and cortisol, and make progress in your health journey faster.

Related: 5 Tips to Becoming Fit While Prioritizing Your Health