©BodyHealthSciences - Amazon S3s3.amazonaws.com/.../OvercomingAdrenalWeightGain.pdfStress creates cortisol spikes in the body, as well as increases insulin. These two compounds together

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©BodyHealthSciences.com |

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Copyright © 2017 Nutra Active Pte Ltd

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Published by Derek Evans.

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Table of Contents

Introduction ................................................................................................ 4

Vitamin C, Magnesium, & Cortisol ................................................................ 7

Magnesium ..................................................................................................... 8

Foods To Lower Cortisol Naturally .............................................................. 10

Adaptogenic Herbs..................................................................................... 14

Exercises to Lower Cortisol ......................................................................... 17

Take Leisure Walks ....................................................................................... 18

Give Yoga a Try ............................................................................................. 19

How Breathing Exercises Make a Difference ................................................ 21

Mental Exercises for Reduced Stress ............................................................ 22

Muscle Relaxation ........................................................................................ 23

Bonus Tips ................................................................................................. 25

Leverage Music to Lower Cortisol and Stress ................................................ 26

Spend Time with Fun Friends........................................................................ 26

Get More Sleep ............................................................................................ 26

Pop in Some Gum ......................................................................................... 26

Get a Massage .............................................................................................. 26

Conclusion ................................................................................................. 27

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Introduction

“Why on earth am I packing on the pounds? I’m not eating any more than usual.”

This is what I hear from patients commonly, and it’s an issue that so many are having

to deal with. The fact of the matter is that life is stressful, and for many people, the

levels of stress are only going up. Job security is down, caring for parents and elderly

relatives is a lot of tedious work, and keeping on top of life’s other responsibilities is

a full-time job. It’s common for people to turn to snacking when stress levels grow

too high, and some don’t even realize they’re doing it, but what you’ve got to know

is that it’s not the only problem leading to weight gain.

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Not only does stress often lead to unhealthy snacking, but it can also change the way your

body handles calories entirely, and not for the better. High levels of stress can trigger the

“Fight or Flight” response, and one of the reactions to that intense response is a huge

hormone production spike in the adrenal glands. As your body prepares for the intense

stress that’s coming its way, it stores away excess calories, and works to keep them from

burning off as quickly, so that it will have plenty of energy when it’s needed most.

This is a real issue that’s causing too many people to gain weight uncontrollably, but this

response isn’t permanent, and with the right steps it’s possible to get your body healthy

again, to increase your stamina, lower your cravings for sugars and carbs and shed off those

unwanted pounds that have been plaguing you for the last few months – or even years – of

your life.

Stress Encourages Weight Gain

The “Fight or Flight” response has been around since ancient times, when highly stressful

situations often meant a fight for life itself. During intensely stressful situations, it’s common

for humans to exhibit huge bursts of strength or energy. That’s because cortisol and

adrenaline are spiked in the bloodstream and spread throughout the body.

So when someone experiences stress, they aren’t just suffering mentally; there are physical

problems they go through as well. They get a huge burst of energy and then as stress levels

dip back down, they feel the urge to eat dense carbs and other calorie-rich foods that will be

stored as fats later.

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Leptin (the compound that makes you feel full) production is also decreased during times of

stress, making it far easier to overeat. People living highly stressful lives will go through this

cycle several times a day, and will likely eat a poor diet, or overeat too often for the body to

ever be able to burn through all the calories taken in.

Stress Leads to Belly Fat Especially

Cortisol is the body’s natural response to not getting enough to eat over time. Having

cortisol in the blood stream means that the body is essentially more efficient at storing fat,

which is a good thing when you don’t have enough food to eat and you need to hold onto

every single calorie that you possibly can from a meal. The problem is that people now have

plenty to eat, but also have high cortisol levels.

Stress creates cortisol spikes in the body, as well as increases insulin. These two compounds

together help build up excess fat in the belly and thigh regions. Not only that, but fat

responds to stress and triggers the production of even greater levels of itself, leading to the

body storing more of it and weight gain. That’s why it’s so important to stop this cycle of

stress and adrenal overuse, to take control of weight gain.

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Vitamin C, Magnesium, & Cortisol

Both Vitamin C and magnesium have an important role to play in managing cortisol,

and they’re important to your body in other ways as well. Learn about keeping these

compounds in check for a healthier body overall.

Vitamin C is known for helping both skin and immune function, but that’s not all it is

good for. It can also help counteract the negative effects of stress in the body,

including the increase of unhealthy cortisol levels. That means that vitamin C can

actually help reduce fat gain.

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Vitamin C in Action

In a recent experiment, scientists gave vitamin C supplements to Ultra marathoners who

would be putting their bodies through great levels of stress. Some runners had 500mg

supplements daily for a few days before and after the big race. Others had 1500mg over the

same timeline, and some were given placebos. The study showed that the runners taking

the large dose of Vitamin C had considerably lower cortisol levels after the race was

complete.

A recent study published in the Psychopharmacology journal showed that vitamin C may

help reduce cortisol levels induced by mental stress as well. Participants were put through a

mock job interview, as well as an Arithmetic stress test, and some were given placebos

while others had high doses of vitamin C. The subjects who took 3000mg of vitamin C per

day had lower levels of cortisol, lower blood pressure and they felt less stressed.

These studies show that vitamin C can be a useful tool for fighting back against excess

cortisol levels and the negative effects of stress on the body and weight gain.

Magnesium It’s common to have low magnesium levels, and that’s one of

the major problems that people suffer from if they have high

cortisol levels. That’s because during intense periods of stress,

magnesium is actually pushed out of the body to give an

energizing effect.

The response is helpful during times of stress, but being

deficient of magnesium causes all sorts of trouble later on.

Drinking coffee regularly can also sap the body of magnesium,

and for many people, stress and mornings filled with cups of

coffee go hand in hand.

Magnesium Controls Cortisol

Magnesium is yet another compound in the body that helps with cortisol regulation.

Without enough of the mineral present, it’s likely that cortisol levels will spike and become

out of control. By increasing your body’s magnesium levels and regulating cortisol

production and your adrenal gland function, you actually balance out your thyroid and sex

hormones as well, leading to overall improvement in your health.

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Experience Improved Sleep, Enhanced DHEA Levels and Reduce Stress

Statistically, Americans are most likely to be deficient in magnesium, and that’s the one

mineral that’s linked to better sleep performance, improved reactions to stress and

bolstered dehydroepiandrosterone (DHEA) levels.

DHEA, a hormone produced by your adrenals, is linked to improved sleep patterns and

deeper sleep at night. It’s an important compound to have for more restful sleep and feeling

better during the day.

Magnesium is linked to the creation of the precursor for DHEA, which means that higher

levels of magnesium will produce higher levels of DHEA. With those increased levels of

DHEA you’ll sleep better, and being well-rested is shown to reduce stress levels naturally.

So not only will magnesium help regulate cortisol levels and lessen stress-induced weight

gain, but it will also enhance sleep quality, which helps reduce stress further. Getting

enough sleep also allows the body to manage cortisol spikes more effectively, which further

reduces the negative effects of stress.

Overall, adding magnesium to your diet is one of the best ways to lower stress-related

weight gain. It’s a fast step that you can take, and it offers multiple benefits that all promote

a healthier lifestyle.

The whole idea here is that magnesium is important and it’s something that you want to

remain stocked up on. Taking regular supplements (or applying magnesium oil) is the one of

the ways to maintain your magnesium levels, but reducing stress, and cutting your caffeine

intake can help reduce problems with magnesium deficiency as well.

Work hard to keep those magnesium levels under control, and you’ll reap all the benefits,

including higher DHEA levels, improved sleep quality, less weight gain and less stress in

general.

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Foods To Lower Cortisol Naturally

While taking vitamins and supplements is a good way to lower your cortisol levels,

it’s not the only way to accomplish that goal. Instead of relying on supplements that

you have to buy, you could simply eat the right foods to lower your cortisol levels

naturally. There are certain foods that work wonders for your health, and most are

readily available. Who knows, you could be eating a few of them already.

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Spinach

Spinach is known as a food that packs a healthy punch. It comes with monstrous levels of

magnesium, which helps balance out the body and lower cortisol levels naturally. It’s also

packed with Vitamin C, another compound that’s known to lower cortisol levels, so try and

add a bit more into your daily diet. Slip it into your omelet, add it to a sandwich or just eat it

plain or in a salad. Try to get organic spinach whenever you can though; it’s less likely to

have pesticides on it.

Microgreens

Microgreens are plants that are less than 14 days old, and they are so nutrient-dense that

it’s no wonder they work so well to lower cortisol levels. These little plants can have as

much as 6 times as much Vitamin C as red cabbage or cilantro does, and offer major health

benefits when prepared properly. Just make sure that you prepare these little beauties the

right way, because they can cause problems when grown, cooked or served improperly.

Beans and Barley

Beans and Barley don’t lower cortisol levels per se, but they do help fight off the negative

effects caused by excess cortisol in the body. Add these into your diet to help keep your

body under control, calm yourself and improve your sleep. Not only are they filling, but they

taste great and can help you lower your overall calorie intake as well.

Garlic

Garlic is well-known as a superfood. It’s packed with antioxidants and was found to lower

cortisol levels in studies that tested them. Not only that, but the food increases testosterone

and nitric oxide, while also helping with inflammation. For best results, try to eat it fresh

whenever possible. The compounds and health benefits are maximized this way and it even

tastes better.

Holy Basil

This potent herb is known for its stress-relieving properties, and it’s just the thing to lower

your cortisol levels. If you don’t want to deal with growing it yourself, you can enjoy it as

nice cup of tea and extract most of the health benefits anyway. It’s good for seasoning food

as well, and should be added to everyone’s kitchen pantry.

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Berries

Berries are one of the best foods to consume to lower cortisol levels. They pack high

Vitamin C, antioxidants and anthochyanins. Each of these compounds is known to help

lower cortisol levels in some way. The dark berries offer the most health benefits, so look

for black or blueberries above all else. Mix them in yogurt, desserts or anything else that

you can. You can get similar health benefits from both fresh and frozen berries, so go with

whichever you prefer.

Citrus Fruits

Citrus fruits are an obvious cortisol-fighting food because of their high Vitamin C levels.

These foods are also rich in other vitamins and good for a balanced diet and nutrition.

There’s a huge number of them to choose from. Pick out some of the healthiest options of

the bunch, or simply go with the ones that you enjoy the most.

Zinc

According to recent studies, Zinc works well to block cortisol production and it’s helpful for

reducing stress. It’s available in high levels in short ribs or oysters. You can also rely on Zinc

supplements if you don’t want to try to find foods with a good supply of Zinc.

Omega-3 Fatty Acids

Scientists and nutritionists have been touting the health benefits of Omega-3 fatty acids for

years now, and it shouldn’t surprise anyone that they work really well for lowering cortisol

levels. They help lower inflammation, and work to lower stress levels too. Start adding more

fresh fish into your diet and you’ll have no trouble getting all the fatty acids that you need.

One good source is Wild Salmon – it’s jam-packed with Omega-3 fatty acids. It also comes

with a massive amount of dietary protein and helps feed the muscles, preventing catabolism

and the cortisol response that comes with that reaction. Just make sure that you are getting

actual wild salmon, because farmed salmon offers less health benefits overall.

Olive Oil

Olive oil is jam-packed with oleuropein, a compound that lowers cortisol levels nicely, and

it’s also the compound that gives the oil its strong flavor. Olive oil also helps convert

cholesterol into testosterone, and what guy doesn’t want that? The best part is that it’s so

potent you don’t need to add a lot to your daily diet. Use it in cooking or just add it to your

shakes after a workout.

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Dark Chocolate

Dark chocolate is known for its high content of antioxidants. These compounds lower

oxidative stress and cortisol levels in the body – numerous studies have confirmed this. Let

this be a good excuse for you to indulge in dark chocolate! You can enjoy it plain or mixed

with other foods; just make sure that you get chocolate with the highest levels of cacao that

you can.

Black Tea

Black tea seems like a bad choice of drink if you want lower cortisol levels at first, because

caffeine is known to increase cortisol levels and cause magnesium deficiency. However, a

study conducted by Andrew Steptoe at the University College of London, offers proof that

this is not the case. Instead, participants who had at least four cups of tea daily actually had

lower cortisol levels when they were subjected to stress. Drink a few cups a day and you

should experience less stress and lower cortisol.

Chamomile Tea

Chamomile tea helps to lower cortisol levels in two different ways, making it an excellent

drink option. It’s been found to promote sleep, and better sleep generally means lower

cortisol levels. The tea also blocks the precursor, adrenocorticotropic hormone (ACTH), from

leading to cortisol production. Both reasons listed above are excellent reasons to add more

chamomile tea to your diet.

Add in as many of these foods as you can to your daily diet to help lower your cortisol levels

naturally. You probably already eat and drink many of these items, and it’s pretty easy to

add a few more here and there for the best results. Print out this list and keep it in your

kitchen, or bring it to the grocery store to help you get more beneficial foods.

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Adaptogenic Herbs

Stress is a regular part of everyday life, and there’s really no escaping it. Many

people battle stress and fatigue with things like caffeine or sugar, and they feel like

they are helping themselves get through the day. Unfortunately, what they don’t

realize is they are actually making matters worse and subjecting their bodies to

uncomfortable surges and crashes throughout the day, leading to stress levels that

just climb higher and higher.

Instead of relying on these unhealthy compounds, it’s better to rely on something

called adaptogens, which are special compounds that adapt to the needs of the

body. Most adaptogens are specific herbs, and they help regulate the hormones and

the adrenal system in the body, or the system that manages stress. Using

adaptogens regularly can help you feel better more consistently, even if the effects

are pretty subtle at first.

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Why Haven’t I Heard of Them?

I know what you’re thinking. “If adaptogens are so great, why haven’t I heard of them

before?” The main reason is because they just aren’t that popular now.

They’ve been used for centuries in both Indian and Chinese cultures to help provide energy

and achieve a sense of calm, and they’re beneficial for both those goals. These compounds

aren’t as popular as pharmaceuticals or caffeine and sugar are in the American diet though,

so they aren’t spoken of much. That’s most likely because you can’t make much money off

adaptogens, since they’re pretty affordable.

How Do They Work?

It’s tough to explain how adaptogens work specifically, because even scientists themselves

aren’t entirely sure. They do, however, understand that they offer real benefits. These herbs

actually work to regulate your body’s imbalances. They can increase or decrease your

energy levels, depending on what you need. They can both serve as a calming agent, or to

perk you up.

They also make it possible for the cells throughout the body to make use of more energy

more efficiently. They even help cells get rid of waste from metabolic processes to keep

them clean and functioning properly. There are many different adaptogens, but below is a

list of the ones you should get into your system – ASAP.

Licorice Root – Not only is licorice root delicious, but it’s good for your immune

system and for enhancing both energy and endurance. When you need an extra

boost to get you through your activities, adding a bit of licorice into your diet

could help.

Astragalus Root– This substance is excellent for your immune system and can

help you avoid getting sick if you take it regularly. It can also help you cope with

stress, and prevent it from getting to you as easily.

Rhodiola Rosea– This woody herb serves as a buffer to help block out stress

and pain from your body. It prevents both mental and physical stress nicely.

Eleuthero – Affectionally dubbed Siberian Ginseng, this compound is excellent

for mitigating stress. It works to lower or balance out cortisol levels, and makes

a good solid supplement for stress reduction in more serious situations.

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Asian Ginseng – This herb is the most potent of all the adaptogens. It is known

to improve mental acuity and to allow you to handle stress more capably. It’s

also a pretty impressive antidepressant and antioxidant.

Cordycep Mushrooms – These mushrooms are packed with antioxidants and

will naturally lower cortisol levels in the body. They’re just the thing to help

regulate your body and get you feeling good once again.

Holy Basil – Holy basil is one of the best herbs for battling fatigue, and it has

excellent anti-stress properties. It’s also effective at lowering blood pressure

and balancing out your hormone levels.

Ashwagandha – This is often known as Indian ginseng, and is used regularly to

reduce anxiety and to enhance the immune system. It’s a good herb to take

daily, and should help you remain in better health.

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Exercises to Lower Cortisol

Dieting is just one of the ways to lower your stress and cortisol levels. Exercise is

another way to accomplish the same things. If you feel stressed out regularly and

want to take control of the way you feel, begin exercising daily to improve your

condition. Below I’ll outline the different ways that you can reduce your stress and

improve your cortisol levels at the same time.

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Take Leisure Walks Walking is one of the best ways to lower cortisol levels and reduce stress in the body. Too

many people are out power walking, and taking away most of the health benefits that come

from walking regularly. Walking should not be a fast or stressful activity.

Instead it should be taken at a leisurely pace to draw out the most benefits. When done at a

slow pace it lowers cortisol levels in the body, and you won’t feel hungry after doing it.

A Japanese study back in 2007 about walking and its effects on cortisol and stress levels

showed promise to those who enjoy their daily walks. The study only included 12 subjects,

but each one had their stress levels documented closely throughout the day. Some test

subjects walked with scenery from the woods displayed in front of them, while others

walked with images and videos of the city in front of them. The subjects also took 15-minute

walks in actual city environments and out in the woods. Their stress levels, immune

responses and nervous system balance was tested after 15-minute walks and the responses

were impressive.

After going for these walks, a bunch of measurements were taken to gauge stress levels and

overall bodily health. Cortisol levels were lowered significantly after taking a walk in the

woods, or walking with scenery from the woods in front of them.

By looking at the heart rate of each patient, blood pressure, pulse rate, secretory IgA, and

salivary cortisol measurements, it was plain to see that patients walking in the woods, or

viewing an image of the woods while walking, were much better off than those that walked

in the city environment. They had a feeling of calm, lower cortisol levels and a lower heart

rate as well.

After looking at the evidence from this study, it’s obvious that walking in the woods is best

for cortisol and stress reduction, but taking a walk just about anywhere can have a positive

effect. Even the participants that walked in the city showed some benefits.

What most people dieting or exercising just don’t realize is that their health has a lot to do

with how they feel, and not just how much effort is put into an exercise. Walking for health

isn’t about burning lots of calories; it’s about lowering stress and cortisol levels and lowering

the desire to eat food in the process.

Try to start taking more walks to see health benefits, but before you do, make sure that you

are walking leisurely. Also, do your best to go out into nature whenever possible, it makes a

real difference. It’s better for your health than you might realize.

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Give Yoga a Try If you’ve ever felt sick and tired of your life, feeling like you should be doing more or an

uncomfortable urge to change something about yourself, those are negative feelings that

could be doing more harm than good.

All those feelings are likely affecting your health and it could be because of high levels of

cortisol in your body. Instead of letting those feelings get the better of you, you should

incorporate yoga into your life to try and get those strong feelings under control. Yoga could

potentially improve your health, while making you feel a whole lot better as well.

Practicing yoga regularly will help lower your body’s cortisol levels and the amount of

adrenaline that you experience throughout the day. These are two stress hormones that

should be at low levels in your body.

If you regularly practice yoga, eventually you’ll feel your mind shift in a more positive

direction. You’ll stop being so irritable, amped up, impatient and unhappy. Women

especially notice major differences after they start practicing yoga, and that’s for a few very

good reasons. Cortisol affects menstruating women particularly harshly and can make them

angry and irritable. It also tends to increase the amount of belly fat that women carry.

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Studies show that after menopause, women that do yoga enjoy a dramatically higher quality

of life than those that don’t. It can even help balance out hormones for women according to

one study. It helps fix prolactin, follicle and thyroid stimulating hormones.

Long Term Practice is Best

While yoga is highly beneficial to people that want less stressful lives, it takes time to start

showing its benefits. You should expect to have to wait between three to six months before

you see lasting, significant change, and that’s with practicing between 30 and 60 minutes

each day.

Yoga also happens to be an exceptional exercise to help you sleep more soundly. That’s

because practicing yoga raises your melatonin levels once you’ve been practicing for at least

three months. When you hit that point, you’ll notice that you are sleeping more soundly and

feeling more well-rested throughout the day.

There are several scientific studies that back yoga as a good tool for relieving stress and

lowering cortisol levels. A recent study at Thomas Jefferson Medical College followed a class

of 16 yoga students, and just 50 minutes of practice during the very first session was enough

to significantly drop their cortisol levels. The most impressive part is that relaxing and

reading or writing quietly for 50 minutes, an activity that the students were also asked to

complete, didn’t have anywhere near the results that yoga did, so there is something special

about it.

Yoga instructors believe it has to do with the heavy breathing of the exercise, and others

believe that yoga helps balance out the body. Either way, it’s an effective way to lower your

cortisol levels, to feel better during the day, to sleep better at night, and maybe even to lose

some belly fat as well.

If you’re intrigued by the benefits of yoga, don’t think that you have to join a class

immediately, or that you need to set aside an hour every day to get started. You can easily

start with a short yoga class on YouTube and practice a pose or two every morning before

you have your breakfast. In just a few minutes a day, you can learn important yoga skills and

improve your health.

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How Breathing Exercises Make a Difference Experts believe that the reason yoga is so beneficial is because it emphasizes deep

breathing, but what if you just practice deep breathing and don’t bother with yoga? The end

result is that you likely won’t gain all the benefits, but you could still help lower your stress

and cortisol levels.

Practice Deep Breathing

In order to make the most of deep breathing exercises, you have to do it right. Inhale deeply

through the nose and push the air down into the bottom of your stomach, expanding it as

far as you can.

Hold that breath in place for a few seconds to really give your body a chance to relax fully.

Finally, let that same breath back out slowly, and think about how relaxed you are while you

do this.

Repeat this cycle around 10 times, and focus heavily on breathing properly each and every

time to get the best results from the activity.

Deep breathing is a simple exercise that anyone can learn how to do. The best thing is that

you’re free to practice the technique anywhere that you like. Once you get good at deep

breathing, you don’t have to worry about finding a private space to do it.

Lowered Stress

When you’re stressed out you breathe rapidly and take shallow breaths. This is very similar

to hyperventilating, and it’s a poor practice. Instead of this, you should try and take nice

deep breaths that stretch out your diaphragm and help calm you down. Deep slow breaths

are the breaths of a relaxed person, and taking these when you are stressed out will actually

help you relax.

If you’re having trouble dealing with stress, or you just want help feeling a bit calmer during

the day, deep breathing exercises might be just the thing for you. Try and do them several

times a day, even if you are feeling good and you don’t have stress to deal with. It’s a good

habit to get into and could help you remain in better shape with very little investment.

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Mental Exercises for Reduced Stress Sometimes the best exercises for stress reduction aren’t physical, but mental. Instead of

taking a walk or practicing yoga, you could also reduce your stress levels by relaxing and

meditating, or by talking your way out of stress with a good friend or someone you trust.

Vent to a Person

One excellent way to lower your stress levels is to vent to someone about all the different

parts of your life. This person will help you feel better about the problem, and should help

you get your stress levels under control. The person can be a counselor, a therapist, a friend,

a family member or just about anyone else that you trust with your problems. Just make

sure that you share everything with them, and that you really take the time to get all that

stress out there so you don’t have to worry about it anymore.

Meditate

Meditation is another way that you can take control of your stress levels. It’s a calming

activity that can lower your blood pressure, drop your body’s oxygen need, lower your rate

of breathing and also minimize adrenaline changes in the blood stream. If you aren’t sure

how to make the most of meditation, you should take the time and learn how to do it

properly. Here’s an overview of what you should be doing each time that you meditate.

Pick a dark, quiet room to meditate in, and choose a time of the day or the

night that is not going to be distracting.

Get your body into a comfortable position that you’ll be able to maintain for

many minutes without any discomfort. Any discomfort will disrupt your

meditation. Start taking deep breaths to begin relaxing yourself.

Close your eyes and begin blocking out thoughts and worries to create a

passive mind. This is the blank state that you want to maintain throughout your

meditation.

Focus intently on a single thought, idea or sight. Repeat the same saying over

and over again or look at a specific object and concentrate on it. This repetitive

action helps block out thoughts and allows you to achieve the meditative state

that will offer real benefits.

Meditation is a highly beneficial exercise that can lower cortisol levels and stress noticeably,

but it takes real effort to do properly. Once you have it down, you should do it at least once

a day for 20 minutes, and many people prefer to meditate twice a day.

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Muscle Relaxation Meditation is excellent for relaxing the mind, but it isn’t the best option for relaxing the

body. For that you need something like progressive muscle relaxation. Muscle relaxation

takes time to learn how to do properly, but once you master it, you’ll have an effective

technique for dealing with stress. You can break it out anytime you are carrying excess

tension in your body, and you’ll feel better in just minutes.

Set the Mood

Muscle relaxation should be performed in a quiet location that’s free from distractions.

When getting started it’s important to be comfortable, such as seated or stretched out on a

mat or firm mattress. Once you are comfortably positioned, you can begin following all the

steps that you need to take to relax your entire body.

Follow the Directions

Relaxing the muscles throughout your body is as simple as following a set of instructions

closely. We’ve outlined all the steps that you need to take down below. Do yourself a favor

and have a friend or family member read these directions to you, or record yourself saying

them so that you can follow along all on your own. Either way, make sure that you go

through each of the steps, and that you hold a contraction for 10 seconds with each of the

different steps.

1. Crinkle up your forehead and raise your eyebrows. Hold this pose for 10

seconds, then relax it.

2. Shut your eyes as tight as you can and hold that position for the next 10

seconds. Now ease up the pressure on your eye muscles.

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3. Flare each of your nostrils and wrinkle your nose up as hard as you can. Hold

that scrunched look, and then release it.

4. Lift your tongue and hold it to the top of your mouth for 10 seconds. Then relax

it and let it fall back down to the bottom once more.

5. Create a frown with your entire face, now hold that position. Finally let it go

and relax your whole face, it should feel much more relaxed now.

6. Bite down and clench your jaw for 10 seconds holding firm. Now ease up and

let the muscles relax.

7. Firmly pull your chin to your chest to tense up your neck muscles. Now relax

your neck.

8. Create an arch with your back and hold the position with as many of your back

muscles tensed as possible. Relax and lower your back down once again.

9. Take the deepest breath that you can and hold it in your chest cavity for 10

seconds. Let the breath out slowly and relax.

10. Tighten your core muscles in your stomach as much as possible. Relax them.

11. Tighten your butt cheeks and thigh muscles and try to lift yourself up slightly.

Hold this pose for ten seconds and then relax.

12. Flex your bicep muscles as hard as you can and hold that position for 10

seconds. Relax once again.

13. Ball your hands up into fists and hold them as tight as you can while clenching

your forearm muscles as well. Release and relax.

14. Firmly press your fit down so that your toes are pointing down below your leg

and hold the position to put pressure on your calves. Release.

15. Point your toes upward and hold that position with your toes aimed toward the

ceiling. Relax.

16. Take a few deep breaths, you're now done. You should have spent no longer

than 12 to 15 minutes from start to finish and you should feel more relaxed

now.

25


Bonus Tips

Here are some bonus tips to help you manage your stress levels and keep that

cortisol production in check. These are just simple extra things that you can do to

make you feel good throughout the day.

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Leverage Music to Lower Cortisol and Stress Music is an excellent tool for managing stress, and with one good quality playlist you should

be able to reduce your cortisol levels by as much as 66%. Doctors in Japan tried playing

relaxing music for patients while they received a colonoscopy. The results showed that

patients cortisol levels rose more slowly with the music playing. If you are going through a

stressful situation, you can prepare for it by playing some relaxing music while it occurs.

Consider removing stress from social situations with some relaxing music off in the

background, or try listening to calming classical music while going to bed instead of tuning in

to your television. You’ll be surprised just how much music can help.

Spend Time with Fun Friends One of the best ways to lower your stress levels is to laugh. Try to spend some time with

good friends regularly, especially if they make you laugh. If you don’t have access to a friend

at the moment, consider watching some comedy to ease the tension in your mind and body.

You’ll slash your cortisol levels and melt away any stress that you have.

Get More Sleep Failure to get enough sleep at night, or throughout the day, results in nearly 50 percent

more cortisol. That means you’ll experience more stress and could gain weight from

extended periods of sleep deprivation. Missing just an hour or two of sleep each night for

several days is enough to negatively impact you.

Do yourself a favor and try to get the necessary amount of sleep for you to feel good during

the day. If you miss out on sleep, make it a point to take a nap during the day when you

have time to do so. Taking a nap will slash cortisol levels and leave you feeling good.

Pop in Some Gum Chewing gum helped reduce cortisol levels in a recent study at Northumbria University. The

findings showed that gum chewers had cortisol levels approximately 12% lower than non-

chewers. It’s a simple task that you can complete anywhere, so pop in a piece of gum and

feel a bit better for it.

Get a Massage It should come as no surprise that getting a massage will make you feel great and lower your

stress and cortisol levels. It’s a simple activity that anyone can go through, and it’s a great

way to make you feel better. Scheduling regular massages once a week can make you feel

better long-term and give you lower cortisol levels each day as long as you stick with it.

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Conclusion

Not only will cortisol make you feel stressed out and uncomfortable, but it can also

cause you to gain weight over time. If you’re not feeling great about yourself, or you

want to change yourself in some way, follow the steps in this book to get your

cortisol levels under control. Once you do, you’ll experience a feeling of relief almost

instantly. Not only will you be healthier and less prone to gaining weight, but you’ll

be happier as well.

Cortisol is a nasty hormone that is caused by mental and physical activity and diet.

Get each of these things in check and you shouldn’t have any trouble with excess

cortisol levels. You can also make use of supplements to help your body regulate

your cortisol levels more effectively.

If you aren’t sure where to start, try a few of the recommended options above and

decide which ones work for you and which ones not as effectively. Consider keeping

a “stress journal” to help you gauge each technique and track stress improvements

over time.

Once you get your cortisol levels under control, you’ll be amazed at how much

better you feel, and you’ll be left wondering why you didn’t take action sooner. If

you’re interested in cortisol and how it affects your body, or you are wondering

what else you can do to improve your health, it’s a good idea to further your

research and learn even more about cortisol. Read additional resources to learn

everything that you can about how cortisol works in the body, and you’ll begin to

see just how powerful the hormone is, and how important it is to get it regulated

and under control.

Documents

©BodyHealthSciences - Amazon S3s3.amazonaws.com/.../OvercomingAdrenalWeightGain.pdfStress creates cortisol spikes in the body, as well as increases insulin. These two compounds together