Let go of stress – Tips for lowering cortisol and achieving body balance

On average, everyday life is perhaps busier than ever. In order to meet the ever-increasing efficiency demands of our work and the challenges of family life, we are constantly in “fight or flight” mode. As multi-channel communication bombards our consciousness with information, attention-grabbing and interesting images, sounds and videos, we are also alert in our free time, constantly dividing our attention in every direction, without being truly present in the moment.

Stress can come from less, but we want to reduce it. Read on as we explain what stress really is and how to get rid of it. We also share important information about cortisol, the body's own stress hormone, which plays a key role in the development of stress-related health problems.

What is cortisol?

Cortisol is the body's natural stress hormone, whose main function is to help the body respond to stress. It is secreted by the adrenal glands as part of the body's response to stressful situations, such as physical or psychological threats. Cortisol's main role is to regulate the body's energy levels, raise blood sugar levels, and increase blood flow to vital organs. It is part of the body's "fight or flight" mechanism, which helps us to function effectively in dangerous situations.

However, if cortisol levels remain high for a long time, it can cause various health problems, including a weakened immune system, weight gain, anxiety, and heart problems. This is why managing cortisol levels is important for well-being.

Elevated cortisol levels can be signaled by any of the following symptoms, which you should pay attention to during stressful times.

• Headache and memory problems
• Weight gain
• Insomnia
• Cravings for unhealthy foods – cortisol affects blood sugar and insulin levels. When your blood sugar drops rapidly and your insulin levels rise, you find it easier than usual to indulge in unhealthy treats.
• Feeling anxious and depressed
• A fickle gut
• Decreased libido

What is stress and what causes it?

Stress is the body's natural response to the demands or challenges we face on a daily basis. Stress can be caused by a variety of factors, including work pressures, financial worries, relationship problems, or health issues. While short-term stress can help us perform better and respond quickly to situations, long-term stress can be harmful.

Prolonged stress causes the body to remain in a constant state of alert, which increases cortisol levels. This can cause a variety of physical and mental problems, including fatigue, poor concentration, and an increased risk of chronic diseases.

Natural ways to reduce stress and cortisol levels

• Reduce stress through exercise

Regular exercise helps lower cortisol levels and also improves mood by releasing endorphins. Moderate aerobic exercise, such as walking, swimming, or cycling, can be particularly effective in reducing stress. In addition to exercise, anything that takes your mind off stress can help. Read a book, pet a pet, or tend to your garden. Whatever helps you calm down will help you de-stress.

• Meditation and deep breathing

Meditation, yoga, and deep breathing exercises can help calm the body and mind. These techniques activate the parasympathetic nervous system, which reduces cortisol secretion and helps restore balance to the body.

• Sufficient sleep

Lack of sleep increases cortisol levels, and stress reduces sleep quality. Therefore, regular, quality sleep is essential for managing stress and cortisol. Try to establish a regular sleep schedule and a calming evening routine.

• Balanced nutrition

A varied and healthy diet supports stress management. For example, vitamins B and C and magnesium are important in reducing stress:

B vitamins are essential for the functioning of the nervous system and can help reduce the effects of stress on the body. Vitamin B6 is involved in various enzyme reactions in the adrenal glands, and increasing its intake can help with symptoms such as fatigue and depression. You can get vitamin B6 from egg yolks, meat, liver, nuts, whole grains and green vegetables.

Vitamin C acts as a powerful antioxidant that helps fight free radicals caused by stress and lowers cortisol levels.

Magnesium is a mineral that helps relax muscles and reduce cortisol production. Magnesium deficiency can increase stress and anxiety. Magnesium is also the vital mineral that is most depleted by chronic stress.

Herbs and supplements to help reduce stress

Sometimes lifestyle changes alone aren't enough. We may have taken vitamins, gotten regular fresh air, and tried to stick to calming routines, but we still feel stressed. Sometimes the situation is complex, and our external actions may not have a deep enough impact. In these cases, it's good to turn to one of nature's own targeted products.

Ashwagandha

Ashwagandha is an adaptogenic herb that helps the body adapt to stress and regulates cortisol production. Studies have shown that ashwagandha can significantly reduce cortisol levels and improve stress management.

Rose root (Rhodiola rosea)

Rosehip is known for its ability to reduce fatigue and increase the body's resistance to stress. It helps balance cortisol levels and may improve mental performance in stressful situations.

Fire poppy (Eschscholzia californica)

Poppy has calming effects and can help relieve anxiety and insomnia, which in turn helps lower cortisol levels. This plant supports the body's natural ability to relax.

Reishi

Reishi mushrooms have been traditionally used to improve immune function and relieve stress. They help balance cortisol production and improve sleep quality.