It is the end of the year again, and a busy season has begun. At this time, excessive stress virtually increases the cortisol level in your body, making you feel fat, in a bad mood, unwell and sick. Don't worry, you can also succeed by slowing down the pace, which will lower your cortisol level. If not, try our 10 suggestion.

1. Strength training

We don't emphasize the benefits of strength training once or twice. It can not only strengthen your muscles, but also reset your HPA axis to regulate the release of cortisol, make the pituitary gland more sensitive and improve the balance of cortisol in time. In addition, hormones secreted by the body after strength training, such as auxin and testosterone, can offset the damage caused by cortisol and make the environment of fat burning in the body better.

Exercise for no more than one hour every day.

Cortisol will increase with the increase of training intensity during exercise, so when the training exceeds 1 hour, cortisol will continue to increase, and the body will start to break down muscles as fuel, so you must concentrate on fitness and strive to complete all the training within one hour.

3. Do interval training instead of long-term aerobic exercise.

Endurance athletes are in a state of high cortisol saturation for a long time due to long-term training pressure. Intermittent training is simple, clear and intense, which can make the pituitary gland more sensitive and control cortisol better.

4. Don't skip meals or eat too fast

With the decrease of blood sugar, if you don't replenish food immediately to restore the blood sugar index, then your body will start to secrete cortisol, which means that you burn fat to provide energy. When you eat it, it will soon become more fat-storing. So be sure to keep your blood sugar stable and supplement some food every 3-4 hours to avoid hunger. Eating too fast will also bring too much pressure to the body and promote the secretion of cortisol.

5. Eat high-quality protein and vegetables every meal.

The typical symptoms of hypercortisolism are hunger and endless craving for food, especially for sugar and high fat and carbohydrate. Plan your meal plan carefully, and be sure to include protein (meat, eggs, milk) and vegetables, so that your intestines can release hormones and make your body feel satisfied.

Step 6 avoid high-sugar foods

There is a misunderstanding that only a certain amount of high carbohydrate can satisfy it. Obviously, this is because of cortisol, which makes you choose the food you want, but these are not the food you want, and most of them are junk food. So, train you to use protein, healthy fats and vegetables as cortisol "food". Make your body healthier.

Avoid caffeine

Although we have always emphasized the benefits of caffeine, it should be noted that everything has two sides. Caffeine is a catalyst for cortisol in high tension and anxiety, which will make you secrete more cortisol. So at this special moment, as always, a cup of fragrant coffee in the morning will make your cortisol soar and make you miserable.

8. Stay hydrated

Dehydration can also increase cortisol, which is not conducive to the metabolism of hormones such as cortisol, so it is necessary to ensure that 2 liters of water are ingested in groups every day.

9. Stay happy

Happiness is the enemy of stress, which can effectively reduce it. Research shows that playing with friends, pets and even listening to music can reduce cortisol, so finding a hobby is the best way to decompress and stay happy.

10. Meditation

Meditation for a few minutes every day is helpful to soothe the nervous system and balance hormones, especially those that participate in physical activities and determine the quality of life, such as testosterone, dehydroepiandrosterone and auxin.