Consejos para reducir los niveles de cortisol

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<p>When we talk about cortisol, we are referring to a natural hormone, known as the <strong>stress hormone</strong>, which plays a crucial role in the body's response to stressful or dangerous situations, earning it the nickname the fight or flight hormone.</p>
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<p>It works in such a way that when the brain detects a threat, it sends a signal to the adrenal glands to release high levels of hormones, including cortisol and adrenaline, to help the body defend itself. This hormone release can lead to an <strong>increase in heart rate</strong>, <strong>acceleration of breathing</strong>, and <strong>tension</strong> in the muscles.</p>
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<p>When the threat has passed, hormone levels usually return to their initial values. However, in individuals experiencing chronic stress, cortisol levels remain elevated. Over time, these elevated cortisol levels can lead to issues with the immune system, digestive problems, chronic fatigue, depression, and even weight gain.</p>
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<p>For all these reasons, it's essential to find healthy ways to deal with stress, as it will reduce cortisol levels and regulate the body's stress response.</p>
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<h2>Ways to Reduce Cortisol Levels</h2>
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<h5>Practice Relaxation</h5>
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<p>It has been proven that cortisol levels can be reduced through practices such as meditation, deep breathing, or yoga.</p>
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<p>The specific technique used to achieve tranquillity doesn't matter as much as doing something that helps <strong>calm the body and mind</strong> to achieve a higher level of well-being.</p>
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<p>For individuals who may find it challenging to relax with these specific techniques, there is also the option of listening to music or focusing on ambient sounds that promote relaxation.</p>
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<h5>Improve Eating Habits</h5>
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<p>There is a proven link between cortisol and food because high cortisol levels can lead to <strong>brain alterations</strong> that make individuals crave high-sugar and high-fat foods, further elevating cortisol levels and trapping them in a cycle that's difficult to break.</p>
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<p>Stress can influence the <strong>food choices</strong> people make, and high cortisol levels can also lead to increased appetite.</p>
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<p>To combat these elevated levels and break the cycle, it's essential to reduce consumption of low-nutrition, high-fat, and high-sugar foods. This includes fast food, processed snacks, soft drinks, and fruit juices.</p>
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<p>One food that can reduce stress and stabilize mood is whole grains. In addition, foods rich in fiber, omega-3 fatty acids, and magnesium can increase energy levels and keep cortisol levels low.</p>
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<p>Some <strong>interesting foods</strong> to include in the diet are:</p>
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<ul><li>Salmon</li><li>Fruits</li><li>Vegetables</li><li>Whole grains</li><li>Pulses</li><li>Almonds</li></ul>
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<p>In addition to these foods, a great ally can be <strong>matcha tea</strong>. In contrast to coffee, matcha improves cortisol levels, reducing them thanks to <a href="https://matchaandco.com/articulos-blog/que-es-la-l-teanina-y-para-que-sirve/" class="rank-math-link">L-Theanine</a>. Our favorite is <strong>Matcha &amp; CO</strong>'s <a href="https://matchaandco.com/comprar/matcha-ecologico/?attribute_gramos=80%20gramos&amp;utm_source=Google%20Shopping&amp;utm_campaign=Google%20Shopping&amp;utm_medium=cpc&amp;utm_term=59332&amp;utm_source=GADS&amp;utm_medium=GADS-ES-MAXIMO_RENDIMIENTO_SHOPPING&amp;utm_campaign=GADS-ES-MAXIMO_RENDIMIENTO_SHOPPING&amp;utm_term=%7Bkeyword%7D&amp;utm_content=GADS-ES-MAXIMO_RENDIMIENTO_SHOPPING&amp;gclid=Cj0KCQjw54iXBhCXARIsADWpsG94q3nJJYrsqE6W5kukeOkOzYRbV35wlX0v8utB-E9gX-nAHBE-6NEaApy_EALw_wcB" class="rank-math-link">Matcha Tea</a>.</p>
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<figure class="wp-block-image aligncenter size-large"><img src="https://matchaandco.com/wp-content/uploads/MatchaOriginal.70g-984x926.jpg" alt="" class="wp-image-182070" /><figcaption>Matcha Tea from Matcha &amp; CO</figcaption></figure>
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<p>It's a high-quality organic tea from Japan, a powerful antioxidant that provides energy. It's free from colorants, preservatives, or sugar. Cultivated in an eco-friendly and sustainable way, our matcha comes from the finest green tea leaves. Harvested manually in the autumn and ground in stone mills for a better texture, aroma, and maximum purity of taste.</p>
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<h5>Get Enough Sleep</h5>
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<p>Not getting enough sleep makes the body more prone to producing cortisol. In fact, studies have shown that the highest cortisol levels are found in people who suffer from sleep deprivation.</p>
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<p>Typically, about <strong>7 hours of sleep</strong> are needed for the brain to go through all sleep cycles. Elevated cortisol levels are usually seen in shift workers, night workers, or individuals suffering from chronic insomnia.</p>
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<p>It's essential to try, if your routine allows, to go to bed and wake up at the same time and avoid caffeine or intense exercise late in the day.</p>
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<h5>Care for a Pet</h5>
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<p>Establishing <strong>long-term relationships</strong> with a pet is a way to regulate cortisol levels, especially in people who live alone or have limited social interactions.</p>
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<p>In fact, a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400290/" class="rank-math-link">2016 study</a> examined the effect of domestic dogs on the stress experienced by children and found lower cortisol levels in children aged 7 to 12 who had their pets nearby while exposed to a stressful situation.</p>
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<h5>Build Social Relationships</h5>
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<p>Establishing <strong>relationships with other people</strong> is a factor that will protect both our mental and physical health.</p>
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<p>Social relationships based on happiness, honesty, kindness, and understanding will be a source of support and will produce hormonal changes.</p>
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<p>For example, a hug releases oxytocin and reduces cortisol levels. It's also essential to have a good social support system, know how to handle conflicts, and laugh.</p>
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