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Reduce Cortisol
1.) Exercise (aerobically and with weights): this may seem like a
paradox but correct exercise, although it increases stress, it will
reduce cortisol effects in the long term. The key is to not overtrain
and to do just enough to adequately stimulate the particular
system being training (muscular or aerobic). Aerobic sessions
should be kept at between 30 and 45 minutes and weight
sessions should be no longer than 45 minutes. The endorphin
release from these two types of exercise should offset any release
in cortisol. Exercise will, during and straight afterward, place the
body in a catabolic state but provided the sessions are not to long
and nutritional needs are met a relaxed state will ultimately be
achieved, and cortisol release will be controlled. Weight training
also increases growth hormone which offsets cortisone release.
2.) Nutrition: nutrition is important at all times of the day for
bodybuilders. To reduce cortisol release eating first thing in the
morning and directly after a workout are optimum times. This is
because in these most stressful times insulin does not have the
nullifying effect it normally has on cortisol and diet must facilitate
an insulin release directly. Both carbohydrates and protein are
important at these times.
3.) Stress management: given that cortisol is released in response
to stressful life events, whether they be of a physical or
psychological nature, it is important to try to control these events.
For example, it would be wise to try to relax whenever possible
and to try not to overreact to trivial things like losing ones shoes
etc. Every time this happens cortisol is released and gains are
compromised. Think of what we could achieve if stressful events
were relatively few.
4.) increase vitamin C intake: research has shown that patients
receiving 3 grams of vitamin C per day reduce cortisol levels
(Peters, Anderson & Theron, 2001).
5.) Supplement with CortiDiet™ , Relacore™ , Cortislim™
in addition to vitamin C, glutamine may help to reduce cortisol by
supplying cortisol with blood glutamine. Cortisol will not have to
destroy muscle to obtain it.
6.) Sleep: cortisol is at its lowest and growth hormone is at its
highest during slow wave sleep (deepest stage of sleep). Ensure
that this stage of sleep is attained every night to reduce cortisol.
7.) limiting caffeine intake: as little as 2-3 cups of coffee per day
can elevate cortisol levels due to the stimulating effect of caffeine.
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Hi, my name is Nancy
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