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Is Yours Normal, Tips to Improve It, and More

What are some benefits of breastfeeding?

Breastfeeding not only creates a bond between you and your baby, it also provides your baby with nutrients that promote healthy growth.

Breast milk has antibodies that strengthen your baby’s immune system, protecting them from infections and diseases.

Breastfeeding also has long-term benefits. For example, breastfed babies are less likely to be obese or develop type 2 diabetes later in life.

Even if you’re convinced that breast milk is the best choice for your baby, you may have questions. Among your list of concerns, you may wonder whether your let-down reflex is normal. Find out more here.

What is the let-down reflex?

Between sore nipples, latching issues, and problems with milk flow, breastfeeding can be tricky. The let-down reflex, however, can make breastfeeding easier for both you and your baby.

“Let-down” is the release of milk from the breast. It’s a normal reflex that occurs when nerves in your breasts are stimulated, usually as a result of your baby sucking. This sets in motion a chain of events, and hormones are released into your bloodstream.

The hormone prolactin stimulates milk production, and the hormone oxytocin causes your breast to release or “let down” milk.

What is a normal let-down reflex?

Let-down, or the availability of milk, is different for every mother. Some women let down within seconds of their baby beginning to suck, but it takes others several minutes to let down. Therefore, you shouldn’t compare your reflex with another mother’s reflex.

Knowing what to expect during let-down can help you determine whether your reflex is normal.

Some breastfeeding mothers can feel their milk flow from their ducts to their nipples, but others don’t. You may notice different sensations in or around your breasts, such as:

• a tingling sensation, which feels like pins and needles
• a feeling of fullness
• milk leaking from your other breast

These sensations can develop immediately after giving birth, or they may not start until several weeks into breastfeeding. It varies from mother to mother.

Other bodily responses

Let-down can also trigger other natural responses. Although you may only feed your baby from one breast, let-down typically happens in both breasts simultaneously.

You shouldn’t be surprised if your other breast begins to leak. Also, don’t be alarmed if you feel your uterus contract when you let down. This is also normal.

Pacing

Your milk may let down at a slow and steady pace. Sometimes, however, let down is fast and forceful.

Your baby could choke if they suck too much milk at once. The flow of milk does gradually slow down, though, and it becomes more comfortable for your baby.

If you don’t want to risk your baby choking, use your hand and squeeze out a little milk before each feeding. Fast-flowing milk not only increases the likelihood of choking, but some people believe it can cause gas and colic.

Which actions can prompt let-down?

Let-down is a normal reflex when your baby sucks on your breasts, but it can also take place before your baby latches on. You may notice your milk let down when you hear your baby cry or if you’re overdue for a feeding.

Additionally, touching your breasts or using a breast pump can prompt let-down. This is called “expressing.”

How can you improve your let-down reflex?

Let-down comes easily and naturally for some breastfeeding mothers, but others have trouble getting their milk to flow.

If you have trouble with let-down — whether you’re feeding or expressing — there are several things you can do to help the process:

• sip on a warm beverage
• listen to soothing, calm music
• take a warm shower before feeding
• hold your baby close to your body
• gently massage your breasts to stimulate milk flow

What is the takeaway?

It’s important to remember that let-down is different for every person. You may have a physical response and feel tingling or fullness around the breasts every time milk is ready to flow, or you may feel nothing.

If you have concerns about your let-down reflex, talk to your doctor. Also, let your doctor know if you’re having pain during let-down. A painful let-down reflex isn’t unusual, and the pain typically goes away once you adjust to breastfeeding.

If pain doesn’t improve, it can be a sign of:

• a clogged milk duct
• a breast infection
• a strained muscle from giving birth
• your breasts producing too much milk

9 Ways to Reduce Cortisol and Prevent Stress

Stress is the body's response to a potential threat that can be linked to physical and psychological factors. Learn about the role of cortisol in stress and how to lower cortisol.

Cortisol is one of the hormones produced by the adrenal cortex. It is involved in many metabolic processes, for example, it helps regulate blood pressure and blood sugar levels. In addition, it plays a role in the process of waking up after sleep. When you wake up, the hormone levels rise, reaching a peak after 30 minutes and then gradually decreasing throughout the day.

Cortisol is also called the “stress hormone”. When your body feels threatened, either physically or psychologically, the brain sends a signal to the adrenal glands, and in response, they release cortisol. Thanks to this hormone, concentration improves, blood circulation and glucose synthesis increase - this helps the body release additional energy in order to more effectively overcome stress.

Despite the benefits of cortisol, frequent or prolonged increases in its levels can harm the body. For example, chronic stress causes cortisol dysfunction, which leads to inflammation, depression, and accelerated cellular aging. It is also associated with the development of osteoporosis, muscular dystrophy and a decrease in antitumor immunity.

Chronic stress results from repeated exposure to situations that release stress hormones, including cortisol.

We've rounded up nine scientifically proven ways to naturally lower cortisol levels and manage stress. So your body will be less likely to experience a state of mobilization to eliminate a potential threat.

This article is for educational and informational purposes only and should not be used to diagnose or treat or replace professional advice.

1. Identify factors that trigger stress

Threats to life or change of environment are irritants that provoke anxiety and can become a trigger or factor of stress. These irritants include physical pain, relationship or work problems, and financial difficulties. It is, of course, impossible to predict when you will hit your foot on a chair. But some types of triggers can be learned to recognize.

One of the first steps to relieve stress is to understand what causes it. I do not want to remember and think about unpleasant situations once again. But a stress diary can help you recognize stimuli so you can learn to respond less to them. It is not necessary to remember all the details of an unpleasant event - it is enough to write down the fact and try to analyze why what happened caused you a negative reaction.

A stress diary can help you find practical ways to deal with such situations. For example, avoid quarrels, learn to build personal boundaries in relationships and at work, and say “no” at the right time. Moreover, you will be able to identify the hidden causes of stress as hanging out on social networks.

2. Learn to recognize stressful thoughts

Thinking about negative and traumatic events is a trigger for cortisol synthesis. British scientists conducted a study in which participants recorded their most negative memories for 20 minutes over three days. The results showed that it caused the participants to have high levels of cortisol. Scientists attribute this to long-term effects on the entire body.

The scientific community also emphasizes the role of anxiety and negative thought cycles in stress levels. It has been proven that negative thinking not only increases cortisol levels, but also has a bad effect on the production of oxytocin, a hormone that calms the nervous system.

Mental practice or mindfulness is one way to combat negative thinking and helps to reduce cortisol levels. Hungarian scientists conducted a meta-analysis of ten studies on the relationship between meditation and stress hormone levels. The results showed that meditation has a positive effect on people living in stressful conditions, but especially on patients with depression and post-traumatic stress disorder.

3. Pay attention to the quality of your sleep

A person who has had a good night's sleep is better able to cope with stress and unpleasant situations. The quality and duration of sleep depends largely on your circadian rhythms and habits. What time you go to bed and wake up also plays a role. Studies show that people who work night shifts and sleep during the day are more likely to have elevated cortisol levels.

Shift work before age 40 is associated with higher body mass index (BMI) and higher cortisol levels.

Cortisol can be elevated due to lack of sleep or insomnia, especially in the evening after sleep deprivation. The hypothalamic-pituitary-adrenal system is responsible for the production of cortisol. When a threat to the body appears, a part of the brain, the hypothalamus, synthesizes special substances that are sent to the pituitary gland. It in turn sends a signal to the adrenal glands. In response, the adrenal cortex produces cortisol, some of which again enters the brain, affecting thought processes. This brain-kidney relationship is called the hypothalamic-pituitary-adrenal axis.

The hypothalamic-pituitary-adrenal axis is also responsible for regulating sleep cycles. Stress, illness, or poor nutrition can activate the axis. This can make your sleep worse and increase your cortisol levels later on.

Sleep hygiene is one of the decisive factors in its quality. Try to create conditions in which the amount of noise and light will be minimal. Blackout curtains, an eye mask, and earplugs will help with this. We wrote about this in detail in this article.

Sleep Tips to Reduce Cortisol:

• Try to go to bed and wake up at the same time
• Wash your bed linen and sleepwear regularly - a fresh scent helps your body relax
• Avoid using blue light devices (TV, phone, tablet) for 2 -3 hours before bedtime
• Avoid caffeinated drinks in the afternoon
• Avoid excessive strength and cardio activities two hours before bedtime.

4. Exercise regularly

Exercise can either increase or decrease cortisol levels, depending on the duration and intensity of exercise. Despite the benefits of playing sports, it is still a burden and stress for the body. Therefore, as a result of intense exercise, cortisol usually rises briefly, but then drops at night.

At the same time, moderate-intensity exercise does not lead to an increase in the level of the stress hormone. Like intense exercise, moderate exercise has been linked to lower nighttime cortisol levels.

Regular exercise can control cortisol levels. And in addition to reducing the stress hormone, sports have a good effect on the microbiota. But it is better to avoid strenuous evening workouts that will keep you awake. Physical activity isn't just good for the body—many doctors recommend it to improve mental health as well.

5. Find something to do

Learning to relax is really good, especially if you want to manage stress. A new hobby is one way that also helps you learn a new skill. It doesn't matter what you do, the main thing is that you enjoy it.

American scientists conducted a study of 50 former combatants who had depression, post-traumatic stress disorder or substance abuse. For a month they were engaged in gardening and occupational therapy. The results showed a reduction in stress and a decrease in cortisol.

Think about what you would like to do, perhaps painting, music, or gardening.

6. Laugh more often

Laughter is good not only for the soul, but also for the body. This is a natural way to overcome stress and lower cortisol levels. A study published in 2008 showed that even the anticipation of laughter leads to a decrease in blood levels of cortisol, as well as two other stress hormones - adrenaline and norepinephrine.

Laughter reduces not only the level of stress hormones, but also blood pressure.

If you are having a fun and interesting time, it is unlikely that you will experience a lot of stress at the same time. That is why it is so important to plan your pastime and visit interesting places and events.

7. Connect with animals

It has been scientifically proven that contact with animals is associated with lower cortisol levels. Scientists have studied how interaction with animals affects stress, and found that prolonged contact with dogs, even strangers, as well as owning a pet, has a positive effect on cortisol levels. In addition, the interaction between a human and a dog increases the level of oxytocin in both.

Pets are associated not only with reduced stress levels, but also with other health benefits. It is easier for owners of cats, dogs, parrots and other pets to focus attention. Animals also have a positive effect on blood pressure and help avoid feelings of loneliness.

8. Add foods that reduce cortisol levels to your diet

Nutrition affects not only the metabolic processes in the body, but also the level of cortisol. Some foods, such as sugar, can increase the amount of the stress hormone.

Neurotransmitter chemicals are responsible for signaling the nervous system and controlling mood. And hormones and food are responsible for their production.

How to reduce cortisol through nutrition

Foods rich in polyphenols can help reduce stress hormone levels. For example, the long-term health benefits of drinking green tea have been scientifically proven - drinking just half a glass a day reduces the risk of depression and dementia.

Eating the following foods will help control cortisol levels:

Keep in mind that stress eating provides only temporary relief and can lead to eating disorders, weight gain and blood sugar problems. During times of stress, try to choose products containing vegetable fibers - fiber provides a feeling of satiety for a long time and regulates blood sugar levels.

Regular sugar intake is associated with long-term high cortisol levels and is associated with a higher risk of heart disease in overweight men.

Probiotics

The gut microbiota contains trillions of bacteria that are good for your health. They strengthen the intestinal mucosa, fight inflammation, regulate the immune system, and even mental health. That is why it is important to take care of the composition of intestinal bacteria.

Among the inhabitants of the intestinal microbiota are probiotic bacteria that reduce cortisol levels and, consequently, stress. Among them are bacteria Lacticaseibacillus rhamnosus and L. farciminis.

Probiotic foods help support beneficial gut bacteria. Fermented milk drinks like kefir and yogurt, as well as fermented foods like kimchi, contain certain strains of probiotic bacteria. They help reduce stress-induced cortisol levels. Studies show that one strain of Lactobacillus - L. Plantarum 299v reduces exam stress in patients with irritable bowel syndrome (IBS).

With the Atlas Microbiota Test, you can learn about the bacterial diversity of your gut, as well as assess the level of probiotic bacteria.

9. Spend time in nature

The noise of the big city, rush and traffic jams are part of many people's lives, but not everyone realizes the extent of the negative impact of such an atmosphere on physical and mental health. Even a park or reserve within the city is a great opportunity to recover and relax.

Forest therapy is a part of life for most Japanese people. They call it "shinrin-yoku", which translates to "forest bath". This is the practice of walking in the park or in the forest for 2-4 hours, which includes the contemplation of nature and deep breathing. As scientists have proven, such a pastime reduces the level of cortisol, normalizes the heartbeat and blood pressure.

Deep breathing reduces heart rate, improves mood and reduces stress.

There is no one-size-fits-all method of coping with stress, because every body and brain is unique. Good sleep, proper nutrition and regular exercise are the basis for a healthy body. Now you also know what other scientifically proven ways there are to prevent and reduce stress levels.

Take note:

1. Identify factors that trigger stress
2. Learn to recognize thoughts that cause stress
3. Pay attention to the quality of your sleep 9Get a Pet despite the stress. It talks about how to deal with stress scientifically and worry less about its consequences.

   Other articles on the effects of stress on health in the blog:

   • How the microbiota fights stress and depression
   • How stress affects digestion 2014
   • Harri Lindholm et al., Morning Cortisol Levels and Perceived Stress in Irregular Shift Workers Compared with Regular Daytime Workers, 2012
   • Center for studies of human health, Acute vs. chronic stress
   • Veronika Engert et al., Mind your thoughts: associations between self-generated thoughts and stress-induced and baseline levels of cortisol and alpha-amylase, 2014
   • Karen Weintraub, “Stress Hormone” Cortisol Linked to Early Toll on Thinking Ability, 2018
   • Susan Jennifer Thomas, Theresa Larkin, Cognitive Distortions in Relation to Plasma Cortisol and Oxytocin Levels in Major Depressive Disorder, 2020
   • Adam Koncz, Meditation interventions efficiently reduce cortisol levels of at-risk samples: a meta-analysis, 2019
   • Harvard Health School, Blue light has a dark side, 2012
   • Sean M. Smith, The role of hypothalamic-pituitary-adrenal axis in neuroendocrine responses to stress, 2006
   • Mark B Detweiler et al., Horticultural therapy: a pilot study on modulating cortisol levels and indices of substance craving, posttraumatic stress disorder, depression, and quality of life in veterans, 2015
   • Sophie Bostock, Andrew Steptoe, Influences of early shift work on the diurnal cortisol rhythm, mood and sleep: Within-subject variation in male airline pilots, 2013
     
   • American Physiological Society, Anticipating A Laugh Reduces Our Stress Hormones, Study Shows, 2008
   • John P Polheber, Robert L Matchock, The presence of a dog attenuates cortisol and heart rate in the Trier Social Stress Test compared to human friends, 2014
     
   • NIH, The Power of Pets, Health Benefits of Human-Animal Interactions, 2018
   • Ali Iranmanesh et al. , Glucose ingestion selectively amplifies ACTH and cortisol secretory-burst mass and enhances their joint synchrony in healthy men, 2011
   • Saki Kakutani et al., Green Tea Intake and Risks for Dementia, Alzheimer’s Disease, Mild Cognitive Impairment, and Cognitive Impairment: A Systematic Review, 2019
     
   • Yvonne H. C. Yau, Marc N. Potenza, Stress and Eating Behaviors, 2013
   • Bum Jin Park et al., The physiological effects of Shinrin-yoku, 2010
   • Valentina Perciavalle et al., The role of deep breathing on stress, 2017
     
   • International Scientific Association for Probiotics and Prebiotics, New names for important probiotic Lactobacillus species, 2020

   How to lower cortisol to live longer and better

   February 11 Likbez Health

   The stress hormone can make you fat, lethargic and sad.

   Iya Zorina

   Author of Lifehacker, athlete, CCM

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   You can listen to the article. If it's more convenient for you, turn on the podcast.
   

   What is cortisol

   Cortisol is the main human glucocorticoid hormone that is produced in the adrenal cortex and regulates the body's response to stress.

   At rest, men produce 15–20 mg of this hormone per day, while women produce 10% less. Cortisol levels rise around 6-8 a.m., peak 30-60 minutes after waking up, and then gradually decrease and reach their lowest levels by midnight.

   In response to danger, real or imagined, the hypothalamus and pituitary gland instruct the adrenal glands to produce cortisol, and its level in the blood plasma increases several times.

   The hormone is released into the bloodstream to prepare the body for bad times: provide energy in the form of glucose to fight or flee and reduce inflammation when injured.

   In addition, cortisol inhibits the digestive and reproductive systems, slows down growth. In other words, "turns off" everything that is not needed in a dangerous situation.

   When the threat disappears, cortisol returns to normal levels within 1-2 hours. But if stressors do not disappear, the main glucocorticoid may remain elevated for a long time. And this is very bad.

   How high cortisol levels can harm the body

   Heavy emotional stress at work, constant quarrels in the family, any long-term stress can raise cortisol levels for a long time and cause:

   1. Cognitive impairment . Chronically elevated cortisol impairs memory for personal information (episodic), places and directions (spatial), the ability to concentrate and adjust behavior based on purpose, processing speed, and social cognition. A person becomes less flexible and acts according to patterns, loses context and makes bad decisions.
   2. Weight gain and metabolic syndrome development . Cortisol contributes to the accumulation of belly fat (abdominal obesity), increases cravings for sugary and fatty foods, and can lead to metabolic syndrome, a condition in which insulin sensitivity decreases, blood pressure rises, and the risk of type II diabetes and heart disease increases.
   3. Mental disorders . High levels of cortisol are observed in patients with depression and those who are at risk for this disorder. Also, an overly strong response to stress can lead to the development of an anxiety disorder.
   4. Immune suppression . While acute stress can reduce inflammation, prolonged stress suppresses the immune system and leaves the body vulnerable to various diseases.
   5. Premature . Researchers have found that high levels of cortisol due to prolonged stress are associated with shortened telomeres, the ends of chromosomes that protect DNA from damage. Reducing telomeres due to nervous tension in the long term can lead to premature cellular aging and the development of various diseases.

   Thus, a high level of cortisol can seriously harm the body, and therefore stress must be dealt with. Fortunately, almost anyone can do this.

   How to lower cortisol yourself

   There are several scientifically proven methods to reduce the amount of stress hormone. Try them all.

   Get enough sleep

   Lack and poor quality of sleep increase cortisol concentration, so it is very important to get enough rest for 7-8 hours per night.

   To get good sleep, use proven methods:

   • Go to bed and get up at the same time.
   • Don't eat before bed, but don't go to bed hungry either.
   • Avoid alcohol, especially in the evening.
   • Keep your bedroom quiet, dark and cool.
   • If you can't fall asleep for 20 minutes, do something quiet, like read. Lie down again only when you feel sleepy.

   Also keep in mind that high cortisol levels due to psychological stress often result in sleep loss. In order not to get stuck in a vicious cycle of sleepless nights and overactive glucocorticoids, you can use proven techniques to deal with stress.

   Do breathing exercises

   Research has shown that deep breathing techniques help switch the autonomic nervous system to the parasympathetic nervous system, the one that dominates in a calm state.

   In one experiment, 90 minutes of such exercise once a week significantly lowered the subjects' cortisol levels and heart rate, and had a positive effect on mood.

   First, try the simplest breathing technique - "Square". Inhale for four counts (seconds or heart beats). Then hold the air in the lungs for the same time. Now, for four counts, take an exhalation and another breath-hold. As you get used to it, you can increase the number of accounts in the square - for example, up to six or eight.

   Meditate

   There are a lot of meditative techniques, but in fact all of them are aimed at developing awareness - the ability to concentrate on the present moment, and not drift away with thoughts into the past or future.

   Researchers have found that mindfulness is directly related to evening cortisol levels. The more people were in the present moment, the less stress they experienced. Scientists have suggested that this is due to the lack of worries about the past and the future.

   In another experiment involving medical students, just four days of mindfulness meditation significantly reduced cortisol production.

   A meta-analysis of 10 studies found that meditation significantly reduced stress hormone levels in people facing challenges such as physical or mental illness and difficult life circumstances.

   In general, start meditating for 5-10 minutes a day. Just focus on your breath, body sensations, or some external objects, such as the sounds of the ocean, trying to stay in the present moment as much as possible and not drift into thoughts.

   Make art

   Participants in one experiment were given materials to make a collage, modeling glue, and markers, and asked to make anything they wanted. After 45 minutes, the papers were collected, and the subjects' cortisol levels were checked. It turned out that the stress hormone decreased significantly, and its decline did not depend on whether people had creative experience.

   Draw, make collages, color. It doesn't matter what you create. The main thing is to immerse yourself in the process and enjoy it.

   Try expressive writing

   It's about putting everything that has accumulated onto paper without worrying about grammar: thoughts about problems and traumatic events of the past, assessing one's emotions, reasoning about causes and consequences. The procedure has a strictly defined duration, for example 15 minutes, during which you can not stop, even if it seems that there is nothing more to write.

   Researchers tested whether this technique would help people with post-traumatic stress disorder. After the expressive writing session, the symptoms of PTSD did not go anywhere, but thoughts about negative events spoiled people's mood much less, and cortisol levels decreased.

   If unpleasant memories make you nervous, try this method. Just be sure to include in the story your experiences at that moment and now, analyze what happened, its causes and impact on your personality and life.

   ---

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