How to lower cortisol as a new mom?

Understanding Cortisol and Its Impact on New Moms
Cortisol, often referred to as the “stress hormone,” plays a crucial role in the body’s response to stress. Released by the adrenal glands, it helps regulate various bodily functions, including metabolism and immune response. However, for new mothers, elevated cortisol levels can lead to a host of issues, including anxiety, fatigue, and even health complications. As the demands of motherhood can be overwhelming, finding effective ways to lower cortisol is essential for both mental and physical well-being.
Strategies to Lower Cortisol Levels
1. Prioritize Sleep:
One of the most effective ways to manage cortisol levels is by ensuring adequate sleep. New moms often struggle with sleep deprivation, which can exacerbate stress and elevate cortisol. Establishing a consistent sleep routine, even if it means napping when the baby sleeps, can significantly help in regulating cortisol levels. Reducing caffeine intake, especially in the afternoon and evening, can also improve sleep quality, making it easier to fall and stay asleep.
2. Embrace a Healthy Diet:
Nutrition plays a pivotal role in managing stress hormones. A whole-food, plant-based diet rich in fruits, vegetables, and whole grains can help lower cortisol levels. Foods high in fiber are particularly beneficial, as they support gut health and can influence mood and stress levels. Avoiding processed foods and added sugars is crucial, as these can spike cortisol and lead to further health issues .
3. Manage Stress Through Mindfulness:
Mindfulness practices, such as meditation and deep-breathing exercises, can be incredibly effective in reducing stress. Taking just a few minutes each day to focus on breathing or engaging in guided meditation can help calm the mind and lower cortisol levels. Additionally, setting priorities and learning to say no to non-essential tasks can help manage daily stressors.
4. Engage in Physical Activity:
Regular physical activity is another powerful tool for lowering cortisol. Exercise releases endorphins, which can improve mood and reduce stress. Even short walks with the baby or gentle yoga can make a significant difference. Finding enjoyable activities can help new moms incorporate movement into their daily routines without feeling overwhelmed.
5. Foster Social Connections:
Building a support network is vital for new mothers. Connecting with friends, family, or other new moms can provide emotional support and reduce feelings of isolation. Sharing experiences and challenges can alleviate stress and help in managing the ups and downs of motherhood.
6. Consider Professional Help:
If stress and anxiety become overwhelming, seeking professional help from a therapist or counselor can be beneficial. Therapy can provide coping strategies and a safe space to discuss feelings, which can be particularly helpful during the challenging early months of motherhood.
Conclusion
Lowering cortisol levels as a new mom is not just about managing stress; it’s about nurturing both physical and mental health. By prioritizing sleep, maintaining a healthy diet, engaging in mindfulness practices, staying active, fostering social connections, and seeking professional support when needed, new mothers can create a more balanced and fulfilling experience during this transformative time. Embracing these strategies can lead to a healthier, happier motherhood journey, ultimately benefiting both the mother and her child.

What does a cortisol belly look like?

Cortisol belly simply looks like abdominal fat, and there is no way to identify it by appearance. More important than its appearance is what cortisol belly can do to your health. Visceral fat is considered particularly dangerous because of its location near vital organs and its metabolic activity.

What does extra cortisol feel like?

High cortisol levels can cause several symptoms, such as weight gain, headaches, irritability, and others. In most cases, the symptoms are not specific to increased cortisol levels. You will need to see a doctor for a formal diagnosis, which often requires a blood, saliva, or urine test.

How can I lower my cortisol levels while breastfeeding?

This study showed that the longer the suckling duration recorded at the start and end times of breastfeeding, the lower the salivary cortisol levels before and after breastfeeding.

What vitamin lowers cortisol?

Supplements shouldn’t replace a well-balanced diet, and should be monitored by a doctor. But if recommended, the most important mineral we use in our clinical practice is magnesium, which helps to regulate cortisol levels. Vitamin B12, folic acid, and Vitamin C can also help support the metabolism of cortisol.

How to reset hormones after birth?

Additionally, adopt healthy habits like a balanced diet with healthy fats, regular exercise, and prioritizing rest. Seek out proper healthcare to manage postpartum hormonal imbalances, like working with a perinatal therapist, pelvic floor therapist, or nutritionist.

Which supplements reduce cortisol?

Supplements known to help lower cortisol levels include ashwagandha, omega-3 fatty acids, prebiotics and probiotics, arctic root, bacopa, ginkgo biloba, cordyceps, phosphatidylserine, L-theanine, and magnesium.

Can you get high cortisol after having a baby?

However, cortisol levels in unstressed mothers decreased to normal levels after delivery, while the levels in mothers with adverse early life experiences remained high for one to three weeks after birth.

How to lower cortisol levels in females?

Here are some steps you can take to lower your cortisol.

1. Eat a balanced diet. What you eat can impact your cortisol levels.
2. Limit caffeine intake. While your morning cup of coffee may wake you up, caffeine can increase your cortisol levels.
3. Get enough sleep.
4. Try relaxation techniques.
5. Consider supplements.

How do I get my hormones back to normal after pregnancy?

How to Balance Hormones Postpartum

1. Kegel exercises to prevent urinary incontinence.
2. Moisture and lubrication products for vaginal dryness.
3. Regular exercise to promote blood flow to the pelvic floor.
4. Hormone replacement therapy (HRT) is one solution for some women, but needs to be discussed with your medical provider.

How to decrease cortisol levels postpartum?

Natural ways to lower cortisol

1. Lowering stress. Stress is a trigger for cortisol production, so lowering stress also lowers cortisol in many cases.
2. Trying relaxation techniques.
3. Eating a balanced diet.
4. Avoiding caffeine.
5. Getting enough sleep.
6. Maintaining a good bedtime routine.
7. Taking up a hobby.
8. Laughing and having fun.