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In the quest for a healthier lifestyle and achieving weight loss goals, incorporating nutritious foods is paramount. One such powerhouse often overlooked in many Western diets is <keyword id="213692" type="General" weightage="100" keywordseo="Dalia" source="Orion">dalia</keyword>, a traditional Indian dish made from broken wheat. Packed with essential nutrients and fiber, dalia offers a myriad of health benefits, making it a valuable addition to any weight loss regimen. Let's delve into the wonders of dalia and explore how it can support your journey to a healthier you.<br /><br /><cmsannotation type="cmsannotation" annotationid="What is Dalia?" comment="subhead" text="What is Dalia?"><span data-til="noop">What is Dalia?</span></cmsannotation><br />Dalia, also known as cracked wheat or bulgur wheat, is made by milling whole wheat grains into smaller, broken pieces. This versatile ingredient is a staple in Indian cuisine and is commonly used to prepare savory and sweet dishes alike. It has a hearty, nutty flavor and a satisfying chewy texture, making it a popular choice for breakfast, lunch, or dinner.<br /><br /><cmsannotation type="cmsannotation" annotationid="Health Benefits of Dalia" comment="subhead" text="Health Benefits of Dalia"><span data-til="noop"><keyword id="4542907" type="General" weightage="20" keywordseo="health-benefits-of-Dalia" source="Orion">Health Benefits of Dalia</keyword></span></cmsannotation><br />High in Fiber: Dalia is an excellent source of dietary fiber, which plays a crucial role in supporting digestive health and promoting feelings of fullness and satiety. A single serving of dalia provides a significant portion of your daily fiber needs, helping to keep hunger pangs at bay and preventing overeating.<br /><br /><strong>Low in Calories</strong>: For those watching their calorie intake, dalia is a great choice. It is low in calories but high in nutrient density, meaning you can enjoy a satisfying meal without worrying about excessive calorie consumption. This makes it an ideal option for weight loss and weight management.<br /><br /><strong>Rich in Nutrients</strong>: Dalia is packed with essential nutrients, including B vitamins, iron, magnesium, and zinc. These nutrients are vital for energy production, metabolism, and overall well-being. By <keyword id="21283097" type="General" weightage="20" keywordseo="Incorporating-Dalia-into-Your-Diet" source="Orion">incorporating dalia into your diet</keyword>, you can ensure that your body receives the vitamins and minerals it needs to thrive.<br /><br /><strong>Balances Blood Sugar Levels</strong>: The complex carbohydrates found in dalia are digested slowly by the body, resulting in a gradual release of glucose into the bloodstream. This helps prevent spikes and crashes in blood sugar levels, making dalia an excellent choice for individuals with diabetes or those seeking to regulate their blood sugar levels.<br /><br /><strong>Promotes Heart Health</strong>: Dalia is a heart-healthy food that can help lower cholesterol levels and reduce the risk of heart disease. Its high fiber content helps remove cholesterol from the body, while its low-fat profile supports overall cardiovascular health.<br /><br /><strong>Versatile and Easy to Prepare</strong>: One of the great things about dalia is its versatility. It can be cooked in various ways, including as a savory porridge, a pilaf with vegetables and spices, or even as a sweet dessert with milk and honey. Its quick cooking time makes it a convenient option for busy individuals looking for nutritious meal solutions.<br /><br /><cmsannotation type="cmsannotation" annotationid="Incorporating Dalia into Your Diet" comment="subhead" text="Incorporating Dalia into Your Diet"><span data-til="noop">Incorporating Dalia into Your Diet</span></cmsannotation><br />Now that you're aware of the numerous health benefits of dalia, you may be wondering how to incorporate it into your diet. Here are a few simple ways to enjoy this nutritious superfood:<br />Start your day with a hearty bowl of dalia porridge topped with fresh fruits, nuts, and a drizzle of honey.<br />Substitute dalia for rice or pasta in your favorite recipes, such as stir-fries, soups, and salads.<br />Prepare a savory dalia pilaf with mixed vegetables, herbs, and spices for a wholesome and satisfying meal.<br />Enjoy dalia as a comforting dessert by cooking it in milk with a dash of cinnamon and a sprinkle of dried fruits.<br /><br />Dalia is not only a delicious and versatile ingredient but also a nutritional powerhouse that can support your weight loss journey and promote overall health and wellness. By incorporating dalia into your diet on a regular basis, you can enjoy its myriad benefits and take a step towards a healthier, happier you. So why not give dalia a try and experience the goodness it has to offer? Your body will thank you for it!<br /><br />Note: The article is based on content generated by AI models like Bard and Chatgpt.<br /><br />SEE ALSO:<br /><a href="https://www.businessinsider.in/science/health/food/delicious-and-nutrient-packed-low-calorie-foods-for-daily-consumption/articleshow/104313447.cms" data-type="tilCustomLink">Delicious and nutrient-packed: Low-calorie foods for daily consumption</a><br />

Harnessing the power of dalia: A nutrient-rich superfood for weight loss and wellness

<p><strong></strong></p><ul class="summary-list"><li><strong>The best ways to lower cortisol include practicing relaxation techniques, improving your diet, getting enough sleep, and caring for a pet. </strong></li><li><strong>You can also relieve stress by dedicating time to activities that promote happiness, such as building a social support network, spending time outside, exercising, or trying to make yourself laugh. </strong></li></ul><p>Cortisol is a naturally occurring hormone, often called the stress hormone, that plays a key role in your body's stress response. It is also known as the "fight or flight" hormone, helping you manage stressful or dangerous situations. </p><p>When your brain perceives a threat, like a car suddenly stopping in front of you on the freeway or an unexpected noise in your house, it sends a signal to your adrenal glands to release a surge of hormones — including cortisol and adrenaline — to tell you to escape or prepare for conflict. This release of hormones can cause your heart rate to increase, your breathing to quicken, and your muscles to tense.</p><p>Once the threat has passed, your hormone levels should go back to normal, but for some people under chronic stress, cortisol levels remain elevated. Over time, these high cortisol levels can cause other health issues, like <a href="https://www.insider.com/guides/health/mental-health/can-stress-make-you-sick" target="_blank" rel="noopener">decreased immune system function</a>, digestive problems, chronic fatigue, <a href="https://www.insider.com/guides/health/mental-health/what-is-depression" target="_blank" rel="noopener">depression</a>, and weight gain. </p><p>Finding healthy ways to deal with stress can help lower cortisol levels and regulate your body's stress response. Here's five ways to do it. </p><h2>1. Practice relaxation techniques </h2><p>Meditation, deep breathing, and other means of relaxation — like massage and yoga — have all been shown to lower cortisol levels, says <a href="https://doctors.baptisthealth.net/provider/Dalia+Lorenzo/868082" target="_blank" rel="noopener">Dalia Lorenzo</a>, MD, neurologist at Miami Neuroscience Institute. </p><p>For example, a 2013 <a href="https://pubmed.ncbi.nlm.nih.gov/23724462/" target="_blank" rel="noopener">study</a> published in the Journal of the Medical Association of Thailand examining the effects of <a href="https://www.insider.com/guides/health/mental-health/benefits-of-meditation" target="_blank" rel="noopener">mindfulness meditation</a> on 30 medical students found a significant decrease in cortisol levels after the participants participated in a mindfulness meditation. </p><p>In addition, a 2017 <a href="https://www.sciencedirect.com/science/article/abs/pii/S0965229917304272">study</a> published in the journal Complementary Therapies in Medicine found that doing just one session of <a href="https://www.insider.com/hatha-yoga-benefits" target="_blank" rel="noopener">hatha yoga</a> can lower cortisol levels. </p><p>If you're feeling stressed at night, and need to lower cortisol levels in order to relax and fall asleep, you can also try these <a href="https://www.insider.com/guides/health/mental-health/breathing-exercises-for-sleep" target="_blank" rel="noopener">breathing exercises for sleep</a>. </p><h2>2. Improve your diet </h2><p>Researchers have discovered a significant relationship between cortisol and food, Lorenzo says. High cortisol levels can alter the brain's reward system to favor consumption of foods high in sugar and fat, which further increases cortisol levels, setting up a cycle that's difficult to break. </p><p>Stress can affect food preferences, increasing cravings for "comfort foods," and high cortisol levels <a href="https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat#:~:text=Stress%20eating%2C%20hormones%20and%20hunger&amp;text=High%20cortisol%20levels%2C%20in%20combination,stress%20related%20responses%20and%20emotions." target="_blank" rel="noopener">can also increase appetite</a>. In a 2013 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253931/" target="_blank" rel="noopener">study</a> published in the International Journal of Basic and Clinical Endocrinology, researchers found that high levels of cortisol were associated with low-quality food choices for people with type 2 diabetes. </p><p>To help improve cortisol levels and break the cycle, try cutting back on foods with little nutritional value that are high in sugar and fat, such as:</p><ul><li>Fast food</li><li>Processed snack foods like chips, cookies, and candy</li><li>Soda and fruit juice</li></ul><p>On the other hand, eating whole grains may help stabilize mood and reduce stress. Foods that contain <a href="https://www.insider.com/guides/health/diet-nutrition/fiber-benefits" target="_blank" rel="noopener">fiber</a>, omega-3 fatty acids, and <a href="https://www.insider.com/what-is-magnesium-good-for" target="_blank" rel="noopener">magnesium</a> are also good choices because they can increase energy levels and keep cortisol low. </p><p>To regulate cortisol levels and manage stress, increase your intake of high-quality foods that contain these nutrients, including:</p><ul><li>Salmon</li><li>Fruits</li><li>Vegetables</li><li>Whole grains</li><li>Legumes</li><li>Almonds</li></ul><h2>3. Get enough sleep</h2><p>The secretion of cortisol is also intimately tied to sleep. "Sleep may appear to be a passive state to most people, but it is actually a very important time where the brain and endocrine system are actively engaged in 'housekeeping and restorative functions' that are crucial for health," Lorenzo says.</p><p>Not getting enough sleep — less than 7 or 8 hours per night — makes your body <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/" target="_blank" rel="noopener">more likely to produce cortisol</a>. In fact, many studies have shown <a href="https://pubmed.ncbi.nlm.nih.gov/25905298/" target="_blank" rel="noopener">higher levels of cortisol</a> in people who experience sleep deprivation. </p><p>Most people need about seven hours of sleep a night for the brain to cycle through all the sleep stages, Lorenzo says. Variations in these cycles that occur for shift workers, night workers, or people with <a href="https://www.insider.com/guides/health/conditions-symptoms/what-is-chronic-insomnia" target="_blank" rel="noopener">chronic insomnia</a> can lead to higher cortisol levels.</p><p>If you struggle with sleep, establishing a regular bedtime and waking up around the same time each day can help reset your body clock, Lorenzo says. You should also avoid caffeine or vigorous exercise in the evening and practice good sleep hygiene by avoiding screens before bed and sleeping in darkness.</p><h2>4. Care for a pet </h2><p>Cultivating long-term relationships with pets are one way to help regulate cortisol levels, Lorenzo says, particularly for people who may live alone or not have a robust social network. </p><p>In fact, a 2019 <a href="https://www.sciencedaily.com/releases/2019/07/190715114302.htm" target="_blank" rel="noopener">study </a>conducted by researchers at Washington State University found that just 10 minutes spent petting a dog or a cat can significantly decrease cortisol levels. Therapy dogs are especially beneficial for people with depression or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788288/" target="_blank" rel="noopener">post-traumatic stress disorder</a> (PTSD), as well as children in stressful situations. </p><p>A 2016 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400290/" target="_blank" rel="noopener">study</a> published in Social Development examining the effect of pet dogs on children's stress found a lower cortisol response among children ages 7 to 12 years old who had their pets with them while being exposed to a stressor.</p><h2>5. Dedicate time to activities that promote happiness</h2><p>People who describe themselves as happy show overall lower levels of cortisol, Lorenzo says. </p><p>Happiness is of course relative and what brings happiness to one person may not to another, but for the most part, the key characteristics of people with healthy cortisol levels include:</p><h3>Build a strong social support system </h3><p>Having people you can go to when you're stressed, such as a trusted family member or reliable friend, can help improve your body's ability to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/" target="_blank" rel="noopener">deal with stress</a> and build resilience. </p><h3>Cultivate conflict management skills</h3><p>The ability to successfully solve conflicts and navigate disagreements — whether that be with a coworker, a partner, or a friend — can help <a href="https://www.edcc.edu/counseling/documents/Conflict.pdf" target="_blank" rel="noopener">build healthy relationships.</a> </p><p>"Stress management techniques and harmonious, low conflict relationships are important in preventing chronically elevated cortisol levels," Lorenzo says. </p><p>You can <a href="https://www.edcc.edu/counseling/documents/Conflict.pdf" target="_blank" rel="noopener">practice conflict management skills</a> by taking deep breaths when you're feeling frustrated and listening before speaking. </p><h3>Laugh</h3><p>Though it can be difficult to laugh in stressful situations, it is actually a powerful <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456" target="_blank" rel="noopener">stress reliever</a>. A 2008 study published in American Psychological Society found that even just the anticipation of laughter reduces cortisol levels <a href="https://www.sciencedaily.com/releases/2008/04/080407114617.htm" target="_blank" rel="noopener">anticipation of laughter reduces cortisol levels</a>.</p><p>Some simple ways to add more laughter to your life include:</p><ul><li>Watching funny television shows or movies</li><li>Reminiscing with friends and family</li><li>Follow funny accounts on social media</li></ul><h3>Get outside </h3><p>Some research has found that even just <a href="https://www.sciencedaily.com/releases/2019/04/190404074915.htm" target="_blank" rel="noopener">20 minutes spent in nature can lower cortisol levels</a>. </p><p>Being outdoors and exercising also <a href="https://www.health.harvard.edu/staying-healthy/exercising-to-relax#:~:text=Exercise%20reduces%20levels%20of%20the,natural%20painkillers%20and%20mood%20elevators." target="_blank" rel="noopener">stimulates the release of endorphins</a>, which can improve your mood and decrease stress hormones, like cortisol and adrenaline.  </p><h2>Cortisol takeaways</h2><p>Cortisol plays an important role in many functions of the body, including your immune system and digestion. But too much cortisol for too long can cause other health problems and even increase your risk of disease.</p><p>Overall, practicing relaxation techniques, eating healthy foods, exercising regularly, and getting enough sleep can help you manage your stress and regulate your cortisol levels.</p><ul><li><strong><a href="https://www.insider.com/guides/health/mental-health/how-to-deal-with-depression" target="_blank" rel="noopener">How to deal with depression and lift your mood</a></strong></li><li><strong><a href="https://www.insider.com/guides/health/mental-health/am-i-depressed-quiz" target="_blank" rel="noopener">Am I depressed? A quiz to gauge your symptoms and find the right treatment</a></strong></li></ul>

How to reduce cortisol levels naturally -- 5 proven ways to decrease stress.

<ul class="summary-list"><li>"Proffee" or <keyword id="6354798" type="ORGANIZATION" weightage="60" keywordseo="coffee">coffee</keyword> mixed with a <keyword id="24300" type="PERSON" weightage="60" keywordseo="protein">protein</keyword> shake or powder, is the latest <keyword id="6762469" type="UNKNOWN" weightage="60" keywordseo="TikTok">TIkTok</keyword> <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> hack.</li><li>The mix could help you lose weight by cutting back on sugar, a nutritionist said. </li><li>We tried it and while it tasted fine, we didn't see any special benefits from this combination. </li></ul><p>"Proffee," a TikTok trend that involves mixing protein and coffee, promises to bring the health benefits of both in a convenient, delicious format. </p><p>As <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> reporters (and <a href="https://www.insider.com/drinking-1-cup-of-coffee-a-day-prevent-heart-failure-2021-2">coffee</a> fans), we were excited to try this, and were pleasantly surprised to find that it's a tasty way to get extra protein. However, we didn't see many benefits compared with just having a shake and coffee separately, and it's probably not something we'll add to our routines. </p><h2><strong>What is "proffee"?</strong></h2><p>Protein coffee isn't new. Will Corby, Head of Coffee at Pact, a UK specialty coffee subscription company, told Insider he's been adding a double espresso to his protein shakes for years, and that the combination is a natural fit who want the benefits of both. </p><p>TikTok has recently reignited the trend, with people posting videos of their favorite ways of mixing the drink. Some of the most popular methods involve getting espresso from Starbucks in a large cup of ice, then pouring a bottled, flavored protein shake directly in. </p> <p>While proffee sometimes includes other additives like sugar-free syrup or almond milk, most often it's just coffee and a protein shake, which already has flavors like caramel, vanilla, or cinnamon roll. </p><h2><strong>Why would you drink this?  </strong></h2><p>Many of the TikTok videos involving proffee mention <a href="https://www.insider.com/healthy-fat-weight-loss-diet-tips-how-to-eat-lessons-2019-6">weight loss</a>, recommending the trend as a healthier version of an indulgent coffee drink, with fewer calories and carbohydrates, and less sugar. Depending on the type of protein shake, though, it could contain <a href="https://www.insider.com/surprising-sources-of-carbs-processed-meat-and-protein-shakes-sauces-2021-2">quite a few carbs</a> and sugar since a lot of <a href="https://www.insider.com/are-protein-bars-actually-healthy-2019-5">protein supplements</a> are high in both. </p><p>Proffee also isn't particularly low calorie (160-200, in our versions), so the main difference between that and a latte is that it packs 22 to 30 grams of protein, compared to four to nine grams in standard coffee drinks. </p><p>One advantage is that the extra protein could help stave off hunger, and could help you get the <a href="https://www.insider.com/is-breakfast-important">benefits of eating breakfast</a> in a convenient way. That's particularly true if the caffeine in your morning coffee typically leads to sugar cravings, said <a href="https://bonnietaubdix.com/" target="_blank" rel="noopener">Bonnie Taub-Dix</a>, <a href="https://www.instagram.com/bonnietaubdix/?hl=en" target="_blank" rel="noopener">registered dietitian and nutritionist </a>and author of <a href="https://www.amazon.com/Read-Before-You-Eat-Taking/dp/1979739722/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1513656967&amp;sr=1-1&amp;keywords=read+it+before+you+eat+it&amp;tag=insider-safetynet-20insider-safetynet-20" target="_blank" rel="noopener">Read It Before You Eat It - Taking You from Label to Table</a>.  </p><p>Protein coffee could also help with <keyword id="6358794" type="UNKNOWN" weightage="60" keywordseo="weight-loss">weight loss</keyword> if the flavored shake is replacing heaps of sugar and cream in your usual coffee routine, she said. </p><p>Adding <a href="https://www.insider.com/5-tips-for-eating-protein-for-weight-loss-muscle-gain-2021-2">protein</a> to coffee could help fuel your workouts, too. However, it's not a panacea - more <a href="https://www.insider.com/can-you-eat-too-much-protein">protein doesn't necessarily lead to more muscle gain, or fat loss</a>. It's just one component of overall <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword> and training. </p><p>Taub-Dix said that if you enjoy a vanilla latte as an occasional treat, you're better off getting the real thing. Proffee will only support your fitness goals if you enjoy it enough to drink it regularly. </p><p>"If you're taking a cup of coffee and dumping scoops of protein in there, it's just a thick cup of coffee," she said. </p><div type="image" title="protein coffee" height="720" width="960" msid="81315160" hostid="261"></div><p>If you do drink proffee, stick to protein blends with ingredients you recognize, and avoid extra sugar, Taub-Dix said. She also suggests including whole-food sources of nutrients, such banana, berries, or nut butter.</p><p>She cautioned that combined caffeine and <a href="https://www.insider.com/americans-are-eating-less-sugar-more-sweeteners-but-arent-healthier-2020-7">artificial sweeteners</a> (often used in low-sugar protein shakes) could lead to some digestive issues. </p><p>"It could be a blowout experience that would really move you," Taub-Dix said.</p><p>Here's what we thought when we tried proffee ourselves. </p><h2><strong>Rachel's proffee verdict</strong></h2><p>There wasn't much choice of bottled protein shakes in my local grocery store, but I picked up a vanilla shake that contained 175 calories and 22g protein.</p><p>Next I stopped by a coffee shop and got myself a double espresso - I'd seen some people making their proffee with <a href="https://www.insider.com/cold-brew-unexpected-health-benefit-over-regular-coffee-less-acidic-ibs-2019-2">iced black coffee or cold brew</a>, but I figured that might be a bit watery.</p><p>When I got home I let the coffee cool slightly before filling a glass with ice, pouring in the espresso and then the vanilla shake.</p><p>The liquids swirled together in a satisfying way and it certainly looked appetizing. I was surprised to find it tasted just as good.</p><div type="image" title="Proffee step 2" height="2274" width="3024" msid="81315163" hostid="261"></div><p>I loved the proffee on my first few sips, but then I realized that I was only really getting the shake, so it simply tasted like vanilla milk. After stirring up, the coffee flavor came through, but I couldn't help but think I preferred the shake alone. </p><p>Would I drink it again? Yes, but I don't think it'll be something I do often - perhaps after an early morning workout. I prefer a shake on its own.</p><h2><strong>Gabby's proffee verdict<br /></strong></h2><p>I tried two versions of this trend, one homemade, and one using the Starbucks/bottled shake technique from TikTok. </p><p>For the first, I used a scoop of my regular chocolate whey protein powder, mixed with six ounces of homemade cold brew coffee in a blender. It was appealing, with a thick texture and a pleasant mocha smell. </p><div type="image" title="homemade proffee" height="2274" width="3024" msid="81315164" hostid="261"></div><p>The second round was more ambiguous. I stopped by my local Brooklyn Starbucks and picked up triple shot of espresso over ice. Then I bought a four-pack of premade protein shakes from the nearby pharmacy.</p><p>I poured the espresso in a glass and topped in with the shake, creating a marbling effect. I wasn't sure how much protein shake to add, so I went with half the bottle. </p><div type="image" title="proffee" height="2274" width="3024" msid="81315165" hostid="261"></div><p>The experience was underwhelming. I couldn't taste the coffee, and the drink felt much thinner than my blended, homemade version. </p><p>I normally drink my coffee black, so I also picked up a vanilla Frappuccino for comparison.  The Frappuccino was sweet without the aftertaste of artificial sugar, and significantly creamier in taste and texture. If I was looking for this in my proffee, I'd have been disappointed. </p><div type="image" title="proffee is not a frap" height="720" width="960" msid="81315168" hostid="261"></div><p>After the proffee, I felt energetic, and wasn't hungry for a few hours. This wasn't much of a change from how I feel after my usual two cups of black coffee in the morning. </p><p>I felt less jittery than I do when I occasionally indulge in a sugary coffee drink, but the proffee didn't satisfy my sweet tooth, so ultimately it wasn't it worth it for me. </p><h2><strong>The bottom line</strong></h2><p>We weren't impressed by proffee, but that doesn't mean it's a bad idea. If you enjoy rich, sweet coffee drinks, and you're looking for a less sugary alternative, this could helpful. It could also provide nutrients if you're too busy for <a href="https://www.insider.com/high-protein-breakfast-ideas-fat-loss-muscle-gain-dietitian-approved-2021-1">breakfast</a>, or need a boost after a morning workout. </p>

The 'proffee' TikTok trend promises weight loss and fewer cravings. Here's why we're not adding it to our routines.

<p><strong></strong></p><ul class="summary-list"><li><strong>The best ways to lower cortisol include practicing relaxation techniques, improving your diet, getting enough sleep, and caring for a pet. </strong></li><li><strong>You can also relieve <keyword id="23666" type="ORGANIZATION" weightage="60" keywordseo="stress">stress</keyword> by dedicating time to activities that promote happiness, such as building a social support network, spending time outside, exercising, or trying to make yourself laugh. </strong></li><li><strong>This article was <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">medically reviewed</a> by <a href="https://www.pacificneuroscienceinstitute.org/people/sarah-mcewen/" target="_blank" rel="noopener">Sarah C. McEwen</a>, PhD, Director of Research and Programming for Pacific Neuroscience Institute at Providence Saint John's <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">Health</keyword> Center and Associate Professor of Translational Neurosciences and Neurotherapeutics at the John Wayne Cancer Institute in Santa Monica, CA</strong><strong>.</strong></li></ul><p>Cortisol is a naturally occurring hormone, often called the stress hormone, that plays a key role in your body's stress response. It is also known as the "fight or flight" hormone, helping you manage stressful or dangerous situations. </p><p>When your brain perceives a threat, like a car suddenly stopping in front of you on the freeway or an unexpected noise in your house, it sends a signal to your adrenal glands to release a surge of hormones — including cortisol and adrenaline — to tell you to escape or prepare for conflict. This release of hormones can cause your heart rate to increase, your breathing to quicken, and your muscles to tense.</p><p>Once the threat has passed, your hormone levels should go back to normal, but for some people under chronic stress, cortisol levels remain elevated. Over time, these high cortisol levels can cause other health issues, like <a href="https://www.insider.com/can-stress-make-you-sick" target="_blank" rel="noopener">decreased immune system function</a>, digestive problems, chronic fatigue, <a href="https://www.insider.com/what-is-depression" target="_blank" rel="noopener">depression</a>, and weight gain. </p><p>Finding healthy ways to deal with stress can help lower cortisol levels and regulate your body's stress response. Here's five ways to do it. </p><h2>1. Practice relaxation techniques </h2><p>Meditation, deep breathing, and other means of relaxation — like massage and yoga — have all been shown to lower cortisol levels, says <a href="https://doctors.baptisthealth.net/provider/Dalia+Lorenzo/868082" target="_blank" rel="noopener">Dalia Lorenzo</a>, MD, neurologist at Miami Neuroscience Institute. </p> <p>For example, a <a href="https://pubmed.ncbi.nlm.nih.gov/23724462/" target="_blank" rel="noopener">2013 study</a> published in the Journal of the Medical Association of Thailand examining the effects of <a href="https://www.insider.com/benefits-of-meditation" target="_blank" rel="noopener">mindfulness meditation</a> on 30 medical students found a significant decrease in cortisol levels after the participants participated in a mindfulness meditation. </p><p>In addition, a <a href="https://www.sciencedirect.com/science/article/abs/pii/S0965229917304272">2017 study</a> published in the journal Complementary Therapies in Medicine found that doing just one session of <a href="https://www.insider.com/hatha-yoga-benefits" target="_blank" rel="noopener">hatha yoga</a> can lower cortisol levels. </p><p>If you're feeling stressed at night, and need to lower cortisol levels in order to relax and fall asleep, you can also try these <a href="https://www.insider.com/breathing-exercises-for-sleep" target="_blank" rel="noopener">breathing exercises for sleep</a>. </p><h2>2. Improve your diet </h2><p>Researchers have discovered a significant relationship between cortisol and food, Lorenzo says. High cortisol levels can alter the brain's reward system to favor consumption of foods high in sugar and fat, which further increases cortisol levels, setting up a cycle that's difficult to break. </p><p>Stress can affect food preferences, increasing cravings for "comfort foods," and high cortisol levels <a href="https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat#:~:text=Stress%20eating%2C%20hormones%20and%20hunger&amp;text=High%20cortisol%20levels%2C%20in%20combination,stress%20related%20responses%20and%20emotions.ons." target="_blank" rel="noopener">can also increase appetite</a>. In a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253931/" target="_blank" rel="noopener">2013 study</a> published in the International Journal of Basic and Clinical Endocrinology, researchers found that high levels of cortisol were associated with low-quality food choices for people with type 2 diabetes. </p><p>To help improve cortisol levels and break the cycle, try cutting back on foods with little nutritional value that are high in sugar and fat, such as:</p><ul><li>Fast food</li><li>Processed snack foods like chips, cookies, and candy</li><li>Soda and fruit juice</li></ul> <p>On the other hand, eating whole grains may help stabilize mood and reduce stress. Foods that contain <a href="https://www.insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a>, omega-3 fatty acids, and <a href="https://www.insider.com/what-is-magnesium-good-for" target="_blank" rel="noopener">magnesium</a> are also good choices because they can increase energy levels and keep cortisol low. </p><p>To regulate cortisol levels and manage stress, increase your intake of high-quality foods that contain these nutrients, including:</p><ul><li>Salmon</li><li>Fruits</li><li>Vegetables</li><li>Whole grains</li><li>Legumes</li><li>Almonds</li></ul><h2>3. Get enough sleep</h2><p>The secretion of cortisol is also intimately tied to sleep. "Sleep may appear to be a passive state to most people, but it is actually a very important time where the brain and endocrine system are actively engaged in 'housekeeping and restorative functions' that are crucial for health," Lorenzo says.</p><p>Not getting enough sleep — less than 7 or 8 hours per night — makes your body <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/" target="_blank" rel="noopener">more likely to produce cortisol</a>. In fact, many studies have shown <a href="https://pubmed.ncbi.nlm.nih.gov/25905298/" target="_blank" rel="noopener">higher levels of cortiso</a>l in people who experience sleep deprivation. </p><p>Most people need about 7 hours of sleep a night for the brain to cycle through all the sleep stages, Lorenzo says. Variations in these cycles that occur for shift workers, night workers, or people with <a href="https://www.insider.com/what-is-chronic-insomnia" target="_blank" rel="noopener">chronic insomnia</a> can lead to higher cortisol levels.</p> <p>If you struggle with sleep, establishing a regular bedtime and waking up around the same time each day can help reset your body clock, Lorenzo says. You should also avoid caffeine or vigorous exercise in the evening and practice good sleep hygiene by avoiding screens before bed and sleeping in darkness.</p><h2>4. Care for a pet </h2><p>Cultivating long-term relationships with pets are one way to help regulate cortisol levels, Lorenzo says, particularly for people who may live alone or not have a robust social network. </p><p>In fact, a<a href="https://www.sciencedaily.com/releases/2019/07/190715114302.htm" target="_blank" rel="noopener"> 2019 study </a>conducted by researchers at Washington State University found that just 10 minutes spent petting a dog or a cat can significantly decrease cortisol levels. Therapy dogs are especially beneficial for <a href="https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/alleviating-anxiety-stress-and-depression-pet#:~:text=Science%20demonstrates%20that%20these%20biological,long%2Dterm%20mental%20health%20conditions." target="_blank" rel="noopener">people with depression</a> or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788288/" target="_blank" rel="noopener">post-traumatic stress disorder</a> (PTSD), as well as children in stressful situations. </p><p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400290/" target="_blank" rel="noopener">2016 study</a> published in Social Development examining the effect of pet dogs on children's stress found a lower cortisol response among children ages 7 to 12 years old who had their pets with them while being exposed to a stressor.</p><h2>5. Dedicate time to activities that promote happiness</h2><p>People who describe themselves as happy show overall lower levels of cortisol, Lorenzo says. </p><p>Happiness is of course relative and what brings happiness to one person may not to another, but for the most part, the key characteristics of people with healthy cortisol levels include:</p><h3>Build a strong social support system </h3><p>Having people you can go to when you're stressed, such as a trusted family member or reliable friend, can help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2921311/" target="_blank" rel="noopener">improve your body's ability to deal with stress</a> and build resilience. </p><h3>Cultivate conflict management skills</h3><p>The ability to successfully solve conflicts and navigate disagreements — whether that be with a coworker, a partner, or a friend — can <a href="https://www.edcc.edu/counseling/documents/Conflict.pdf" target="_blank" rel="noopener">help build healthy relationships.</a> </p><p>"Stress management techniques and harmonious, low conflict relationships are important in preventing chronically elevated cortisol levels," Lorenzo says. </p><p>You can <a href="https://www.edcc.edu/counseling/documents/Conflict.pdf" target="_blank" rel="noopener">practice conflict management skills</a> by taking deep breaths when you're feeling frustrated and listening before speaking. </p><h3>Laugh</h3><p>Though it can be difficult to laugh in stressful situations, it is actually a powerful <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456" target="_blank" rel="noopener">stress reliever</a>. A 2008 study published in American Psychological Society found that even just the <a href="https://www.sciencedaily.com/releases/2008/04/080407114617.htm" target="_blank" rel="noopener">anticipation of laughter reduces cortisol levels</a>.</p><p>Some simple ways to add more laughter to your life include:</p><ul><li>Watching funny television shows or movies</li><li>Reminiscing with friends and family</li><li>Follow funny accounts on social media</li></ul><h3>Get outside </h3><p>Some research has found that even just <a href="https://www.sciencedaily.com/releases/2019/04/190404074915.htm" target="_blank" rel="noopener">20 minutes spent in nature can lower cortisol levels</a>. </p><p>Being outdoors and exercising also <a href="https://www.health.harvard.edu/staying-healthy/exercising-to-relax#:~:text=Exercise%20reduces%20levels%20of%20the,natural%20painkillers%20and%20mood%20elevators." target="_blank" rel="noopener">stimulates the release of endorphins</a>, which can improve your mood and decrease stress hormones, like cortisol and adrenaline.  </p><h2>The bottom line</h2><p>Cortisol plays an important role in many functions of the body, including your immune system and digestion. But too much cortisol for too long can cause other health problems and even increase your risk of disease.</p><p>Overall, practicing relaxation techniques, eating healthy foods, exercising regularly, and getting enough sleep can help you manage your stress and regulate your cortisol levels.</p><h2>Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/how-to-deal-with-depression" target="_blank" rel="noopener">How to deal with depression and lift your mood</a></strong></li><li><strong><a href="https://www.insider.com/am-i-depressed-quiz" target="_blank" rel="noopener">Am I depressed? A quiz to gauge your symptoms and find the right treatment</a></strong></li></ul>

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