One great reason to turn to walking is for the reduction of cortisol levels. Scientists have found these stress hormones are greatly reduced after just a 20 minute walk, resulting in a better mood and positive outlook.
Swimming. As well as being a great full-body workout, swimming is a fun and effective way to relieve stress. Swimming also releases neurochemicals in the brain that make the body feel good. One study found that, compared to running, swimming was more effective in reducing cortisol.
Take deep breaths. Several studies reveal the benefits of deep-breathing exercises for at least five minutes, three to five times a day. Research shows that it helps to lower cortisol levels, ease anxiety and depression, and improve memory. To get started, try using a deep-breathing app like Insight Timer or Calm.
During exercise you experience a temporary increase in cortisol levels, but it is quickly followed by a return to normal levels. Regular exercise can decrease the usual amount of cortisol in your bloodstream, leading to a reduction in symptoms of stress.
This increase in cortisol is a consequence of the type of walking exercise, which is considered as medium to high intensity, and the prolonged duration. The hypothalamic–pituitary–adrenal (HPA) axis is activated during stress.
Common signs and symptoms of higher-than-normal cortisol levels include: Weight gain, especially in your face and abdomen. Fatty deposits between your shoulder blades. Wide, purple stretch marks on your abdomen (belly).
As the body's primary stress hormone, cortisol surges when we perceive danger, and causes all the symptoms we associate with “fight or flight”—increased blood pressure and heart rate, muscle tension, and the digestive system slamming to a halt, resulting in nausea, vomiting, and diarrhea.
Various factors can cause high cortisol levels. But the biggest culprits on the list are sleep insufficiency, chronic stress, circadian misalignment, high-intensity exercise or overtraining and certain medical conditions like Cushing's disease.
Moderate or vigorous exercise regularly (30-60 minutes daily) and increasing daily movement (i.e., step counts above 7,500 daily) can help to improve emotional resilience which can, in turn, reduce cortisol levels (Childs & de Wit, 2014).
Tsai et al. (2014) argued their findings would be in line with the results showing cortisol concentrations to be decreased immediately post-exercise and for up to 1–2 h post-exercise compared to pre-exercise (Kemmler et al., 2003; Heaney et al., 2013).
L-theanine is an amino acid found in black tea, green tea, and some brands of dark chocolate. Research suggests it produces a state of calmness for up to three hours by reducing cortisol levels and blunting cortisol responses.
Fish oil. Fish oil is a great source of omega-3s. Studies show that people with higher stress levels also happen to have lower levels of omega-3s. Another study found that four months of omega-3 supplementation led to overall lower levels of cortisol during stress.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol.
More specifically, just 20 minutes is enough to significantly drop cortisol levels (cortisol being your body's main stress hormone), but 20-30 minutes drops these levels at the greatest rate.
If you are not in shape and just beginning an exercise program, even walking at a 20- minutes-per-mile pace can cause you to release extra cortisol. However, as your exercise training progresses, that 20-minutes- per-mile pace may not be as stressful and thus, you will not release as much cortisol.
Research has shown that walking promotes the release of brain chemicals called endorphins that stimulate relaxation and improve our mood. Walking does not have to be done at a fast pace to have stress-relieving benefits. Even a stroll at a comfortable pace promotes relaxation, studies indicate.
In humans, the peak level secretion occurs in the morning (07:00–08:00 a.m.), which is considered the active phase, while its lowest secretion is around 02:00–04:00 a.m. at night [44,47]. Figure 2 demonstrates the circadian rhythm of cortisol.
Low-glycemic-index foods can lower cortisol levels in your body. It is recommended to consume foods such as eggs, meat, poultry, fish, and vegetables to lower cortisol levels.
If a person believes they have high or low cortisol levels, they may wish to take a cortisol test. Usually, these tests take place at a medical practice. However, several at-home cortisol tests are available to purchase. A person can take these tests at home by providing a urine, blood, or saliva sample.
The type of treatment depends on the underlying cause of the high cortisol levels. If you use glucocorticoids, your healthcare provider will likely lower the dosage or prescribe a non-glucocorticoid medication. If a tumor's causing Cushing syndrome, your provider may suggest surgery or radiation.