Eliminate caffeine: from your diet. It is the fastest way to reduce cortisol production and increase the production of DHEA( Dehydroepiandrosterone )the hormone that drives the anabolic youth. 200 mg of caffeine (one 12-ounce cup of coffee) increases levels of cortisol in the blood by 30% within an hour! Cortisol can remain elevated for up to 18 hours in the blood. This is the easiest way to decrease your catabolic metabolism and increase your anabolic metabolism step.
Sleep deeper and longer: The average age of 50 have cortisol levels during more than 30 times higher than the average 30 year old . Try taking melatonin, a natural hormone produced at night that helps regulate sleep / wakefulness, before going to sleep to increase its own production of melatonin decreases with age. You may not need it every night, but if you are waking up in the middle of the night or very early in the morning, melatonin can help you sleep deeper and lengthen your sleep cycle. If you get sleepy during the day, although we had plenty of rest, melatonin behind for a while. It is a sign that you are getting too much.
Exercise regularly: to increase muscle mass and increase the brain's production of serotonin and dopamine, brain chemicals that reduce anxiety and depression. Cherniske recommend taking DHEA( Dehydroepiandrosterone ) supplements to shorten the period of adjustment when out of shape muscles and cardiovascular system to stop people continue to exercise before you get in shape. DHEA also accelerates building muscle mass and increases the feeling of being strong and energetic.
Keep your blood sugar stable: Avoid sugar and refined carbohydrate diet not to nail your insulin production. Eat small, frequent meals balanced in protein, complex carbohydrates and good fats like olive oil and flax seed oil. Diets rich in complex carbohydrates keep prices lower than low carb diets cortisol levels. Stay well hydrated - dehydration puts the body in stress and increases cortisol levels. Keep your bed clean and drink water when you wake up in the morning and before bedtime.
Take anti-stress supplements: like B vitamins, minerals like calcium, magnesium, chromium and zinc and antioxidants such as vitamin C, alpha lipoic acid, grape seed extract, and Co Q 10 Adaptogens herbs such as ginseng, astragalus , eleuthero, schizandra, Tulsi (holy Basil) rhodiola and ashwagandha help the body cope with the side effects of stress and rebalance metabolism. These supplements and herbs not only lower levels of cortisol, but also help reduce the effects of stress on the body by stimulating the immune system.
Meditate or listen to relaxation tapes: that promote the production of focused alertness and relaxed brain waves. Avoid shaking alarm clocks that take you from deep sleep.do yoga .
