Let’s be honest — life in the UK as a Nigerian isn’t always easy. Whether it’s work pressure, immigration stress, long commutes, raising kids abroad, or sending money back home — stress can build up fast. But did you know that stress triggers a hormone called cortisol? And when cortisol stays high for too long, it can mess you up big time — from weight gain and sleepless nights to brain fog and high blood pressure. 😓
The good news? There are simple, natural things you can do today to reduce cortisol levels and start feeling better — body, mind, and spirit. Let’s break it down, Naija style 💪🏿:
🧠 First Things First: What Is Cortisol?
Cortisol is a stress hormone produced by your adrenal glands (just above your kidneys). It plays an important role in your “fight or flight” response — helping you react quickly when danger comes.
That’s good when you need to dodge an okada in Lagos traffic or deal with last-minute immigration calls. But when you’re always stressed — like juggling multiple shifts, raising children abroad, or worrying about home affairs — your body keeps pumping cortisol, which can wear you down.
⚠️ Signs Your Cortisol Might Be Too High
High cortisol doesn’t show up with a loudspeaker, but it has serious side effects, including:
- Weight gain, especially around the belly and face 😖
- High blood pressure and diabetes risk
- Sleepless nights and daytime fatigue 💤
- Brain fog — forgetfulness, poor focus
- Weak immune system — getting sick often
- Mood swings, anxiety, and even depression
Sound familiar? You’re not alone — but you can take control. Here’s how:
✅ 7 Natural Ways to Lower Cortisol — the Naija Way
1. Manage Your Stress (Don’t Let It Manage You)
Stress is part of life, especially as a migrant — but how you deal with it matters. Start by identifying your main stressors. Is it money? Workload? Family expectations? Relationships?
Then take action. Try:
- Deep breathing or short prayers (e.g., “Jesus, take control” 🙏🏿)
- Journaling your thoughts (helps to offload)
- Talking to a trusted friend or pastor
- Using Christian meditation apps or calm music
2. Learn to Properly Relax
Relaxation is more than watching Nollywood with malt and chin chin 😅. Instead, try:
- Gentle stretching or yoga (even 10 minutes helps)
- Soaking in a warm bath
- Turning off your phone for 30 minutes
- Slow, deep breathing before bed
One study found listening to calm music lowered cortisol — so yes, your “Tope Alabi” or “Don Moen” playlist counts! 🎵
3. Eat Better – Not Just Fufu and Fried Meat
Some of our favourite comfort foods are high in carbs, oil, and salt. That’s fine in moderation, but they can increase cortisol if overdone.
Instead:
- Add omega-3-rich foods like salmon or mackerel (very similar to Titus fish!)
- Snack on bananas, pears, or a handful of almonds
- Take yoghurt with probiotics (like Danone or Actimel)
- Cut back on sugary snacks and excess coffee — especially after 3pm
And drink water o! Staying hydrated reduces cortisol too. Don’t wait till you’re thirsty.
4. Sleep Well (E No Be Luxury — It’s Medicine)
Many Naija folks in the UK work long shifts — sometimes day and night. But if you’re not sleeping properly, cortisol will spike.
To sleep better:
- Set a regular sleep schedule (even on weekends)
- Avoid phones 30 mins before bed — blue light blocks melatonin!
- Use blackout curtains or a sleep mask
- Try herbal teas like chamomile or lemon balm
A rested body = a calm mind.
5. Move That Body (Gently at First)
Exercise helps release feel-good hormones, but don’t overdo it.
Start small:
- 20-minute walk daily (even with the kids or to the shops)
- Join a Zumba or Afrobeat dance class 💃🏿
- Gentle home workouts (plenty on YouTube for beginners)
- Use stairs, walk instead of driving short distances
High-intensity exercise can raise cortisol in the short term — so balance it out with rest and water.
6. Connect, Laugh & Love More
Relationships are a natural stress-reliever. But they must be healthy ones!
- Invest time in family, church members, and genuine friends
- Avoid toxic people — even if they’re “aunty” or “uncle”
- Cuddle your spouse, play with your kids, walk your dog 🐶
- Laugh often — watch funny skits, read jokes, enjoy the moment
Fun fact: laughter literally lowers cortisol and boosts immunity. So go ahead, laugh like you’re watching “The Johnsons”! 😂
7. Try Helpful Supplements (With Wisdom)
Some natural supplements can support lower cortisol. Speak with your GP first, but you can look into:
- Magnesium – good for sleep and stress
- Ashwagandha – an herbal remedy shown to lower cortisol
- Fish oil (Omega-3) – helps reduce inflammation and balance hormones
You can find many of these in Holland & Barrett, Boots, or online — but read reviews and ask questions before buying.
📝 Key Takeaways (Naija Style)
High cortisol = big wahala! It can affect your weight, sleep, focus, mood, and immune system. But you can fight back naturally:
- Stress less 🙏🏿
- Sleep more 😴
- Eat better 🍎
- Move more 🚶🏿♀️
- Laugh plenty 😄
- Build loving relationships ❤️
- Consider natural supplements (with guidance) 💊
Start small. Choose one or two things from this list to work on this week. Then build from there. Your health is your wealth — and you’re not alone on this journey.
For more helpful articles tailored for Nigerians in the UK, visit the Health & Wellness section at Naija UK Connect.
Stay strong. Stay healthy. Stay connected. 🇳🇬🇬🇧
#NaijaUKConnect #StressFreeLiving #CortisolControl #NigeriansInTheUK #NaijaWellness
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