The other day I was meeting with a naturopathic doctor who works with a lot of high level executives who have very demanding jobs. In addition to talking about expanding her business, we were talking about stress, cortisol levels, how to naturally regulate it, and the benefits of maintaining proper levels. I found the conversation quite fascinating. She’s been in the field for over 15 years and works with all different kinds of executives who have figured out how to manage their stress levels really well. 

As I already figured, many high level executives have high stress levels which causes them to have high cortisol levels. What I didn’t realize is that many of them learned how to naturally regulate their cortisol levels so they can continue to be high functioning and keep up with the demands of their job. I think I have a demanding job / business, but I’ll be the first to admit that managing the stress isn’t easy. But the doctor I was talking to had some simple steps that I had to share. 

Some background for those who aren’t as familiar with stress and cortisol. It’s commonly understood that when a person is stressed, the adrenal glands release a steroid hormone called cortisol. It plays a role in many bodily functions, one of which is controlling blood sugar levels. Other functions include regulating sleep functions, the body’s self management of carbohydrates, fats, and proteins, reducing inflammation in the body, and controlling blood pressure.

When your cortisol levels remain high for too long, these body functions become dysregulated and many people experience fatigue, illnesses, and other negative effects of cortisol. Many people associate “high stress” with these effects. However, it’s more accurate to associate a dysregulation of cortisol with the side effects. The naturopathic doctor told me that many people are effectively able to manage their cortisol levels and avoid these side effects. Here’s what she told me were some natural ways to lower cortisol.

1. Reduce Stress

Seems obvious. Maybe it is. But why don’t more people reduce it then? It’s easier said than done. How do you reduce stress? Maybe it’s that stressful job, that boss who yells a lot, financial problems, or avoiding conflict. Whatever it may be, it’s important to recognize the situation, the reason, or the root cause and address it. Seeing a therapist is a great way of addressing this head on.

2. Eating a good diet

Eating a balanced diet is key to maintaining healthy cortisol levels. A balanced diet includes lots of water, vegetables, fruits, and appropriate amounts of protein. Dehydration has actually been linked to higher cortisol levels. There are actually some foods that directly aim to stabalize cortisol levels; dark chocolate, bananas and pears, black or green tea, probiotics in foods like yogurt, probiotics in foods containing soluble fiber.

3. Sleeping well

The body regulates many functions while you sleep. Allowing the brain to relax helps to reduce cortisol levels. I try to get at least 6, but usually 7 hours of sleep a night. I’ve found I’m much more effective when I go to be at the same time (around 9 or 10) and get up at the same time (around 5). Sleeping well is just as important to your body as eating well.

4. Exercising

Probably my favorite way of maintaining proper body regulatory functions. I try to get to the gym 5-6 times a week for an hour or two. Helps my brain and my body. However, some intense workouts can actually trigger an increase in cortisol levels. It’s important to figure out what’s best for your body as everyone’s fitness level is different. Work up to a good level but make sure you don’t over extend yourself.

5. Meditating

Relaxing the mind. Controlling your thoughts. Letting your mind go. Meditating. Could be in a dark room early in the morning. Could be with a pen and a pad. However you choose to relax your mind and meditate helps cortisol levels. 

What ways have you found to maintain healthy body functions, regulate your cortisol and maximize your executive functioning? I’m curious about this as it seems that successful entrepreneurs tend to have a system for everything. Let me know.