Mine PCOS

How to reduce cortisol PCOS

Before explaining how you can reduce Cortisol level, I would like to explain what Cortisol is?

What is Cortisol?

Cortisol is a hormone released by the adrenal glands at the time when you are in stress. To cope up with the situation of stress and to avoid damage to the body, cortisol is released for human safety.

Cortisol and PCOS are interlinked with each other. Cortisol is itself a hormone however PCOS is a hormonal disorder though caused by variety of reasons. High cortisol levels can result in insulin resistance and production of androgen. Insulin Resistance and excess androgen production both are associated with PCOS.

Reducing the excessive cortisol in PCOS is of utmost importance for the women who are taking stress a lot. Taking stress a lot would lead to excess production of cortisol level.

Excess production of cortisol level (high cortisol) may lead to bundle of medical complications like High blood pressure and its other associated problems including heart disease and kidney problem, Insulin resistance and diabetes, weaker immunity system, bone loss, sleeping problems, reduction in muscle mass, digestive issues, skin related problems, weight gain due to storage of fat particularly in the abdominal part.

Now lets move to the point, how you can reduce cortisol level.

Be note: If cortisol in women is high, it means that she is likely to have high blood pressure, protein in urine, damage to kidney and if such high blood pressure is in her pregnancy, it may cause less supply of nutrients to her baby in womb and may also cause premature delivery. Click hereto know how my increased blood pressure caused my new born baby’s death

How to Reduce Cortisol PCOS

There are number ways, by which, you can reduce your cortisol level. Following are the 12 tips, by which you can reduce your cortisol levels:-

Take enough sleep: A reasonable time of sleep is 7 to 9 hours. Taking enough sleep can reduce cortisol levels in your body, otherwise, cortisol levels may raise.
Don’t be inactive through the day: Usually, adults (male/female) use computer, laptop, mobile phone, tablets throughout the day and stick to only one place, which is not good for their health. Such behavior of adults may cause stress, which ultimately cause production of cortisol hormone. So, always break from time to time and give movement to the body to avoid stress and cortisol level increase.
Exercise regularly: Make habit of exercising on daily basis. Exercise is a natural thing by which you can reduce your cortisol level and ultimately reduce your stress level. Don’t over exercise, you can do moderate exercise upto 25-30 minutes each day.
Positive Thinking: Try to be positive and think positively because it can affect in reduction of your cortisol.
Deep Breathing and Yoga techniques: Cortisol can be reduced by using the techniques of deep breathing and yoga.
Reciting or listening Quran: Muslim believes, that reciting or listening Quran relieves in stressful situation, hence it shall definitely cause reduction in cortisol.
Visit Parks and enjoy natural beauty: To reduce stress and cortisol level, you can plan to visit parks each week. Besides, visiting natural beautiful places, greenery can also help in reducing cortisol.
Make your diet healthy: Cortisol levels can also be reduced through healthy diet. Be noted, minimizing processed foods, sugar intake and caffeine would also give better results. Prefer to eat healthy diet like fruits, vegetables, and lean proteins.
If you have any problem share it only trustworthy friends: If you are facing any kind of problems which are causing stress, you can share those problems with only those who are trustworthy and whom you believe that they can provide you good advise or consultation. Sharing your problems with others can be beneficial in reducing stress and cortisol levels.
Don’t be purely dependent on others: Always try to be dependent on yourself. Limit dependency on others. Purely depending on others sometime causes disappointment and stress for you, if they fail to meet your requirements/ needs.
Add following items in your diet: Taking strawberries, blueberries, raspberries, oranges, grape fruits, fishes salmon, tuna, almonds, walnuts, and pistachios, spinach, kale, and Swiss chard, yogurt, Green tea along with your other diets can help in reducing cortisol. Be noted, don’t over-use these items and always use any of the above said items as per prescription of your doctors.
Medicines: There are some medicines available in market, which can cause reduction in cortisol levels but always use them under the instructions of doctors.