8 habits that reduce cortisol levels. Physician’s Manual

specialist in women’s health and pregnancy, doctor, nutritionist

“Many people have heard the saying ‘all illnesses are caused by nerves’. Let’s find out how true this is, especially in the context of the connection between stress and cortisol”.

What we will tell

• What is the danger of elevated cortisol?

• How to normalize cortisol levels

What are the dangers of elevated cortisol?

Stress strongly affects the body. In particular, on the hormonal level, increasing the concentration of cortisol in the blood. This hormone has a negative effect on the hippocampus – the section of the brain responsible for memory. As a result, the formation of new neurons decreases and the death of existing nerve cells accelerates.

The decrease in the number of neurons disrupts the functioning of the hippocampus, which leads to depression and weakened transmission of neural signals. Also, malfunctions in this part of the brain lead to a decreased ability to inhibit the stress axis. As a result – an increase in the level of cortisol and strengthening its negative effects. A vicious circle is formed, activating the degradation of neural structures.

Chronic stress affects the prefrontal cortex, responsible for higher cognitive functions. It also reduces the level of dopamine, the “motivation hormone”. As a consequence, there is a decrease in goal-orientedness and a deterioration in psychological well-being.

Cortisol has a profound effect on the entire body, affecting various systems and functions. In conditions of constant tension, a person often fails to notice important body signals for help.

Let’s take a closer look at the negative effects of the stress hormone.

1. Nervous system:

• Irritability and apathy;
• sleep disturbance.

2. immune system:

• Frequent colds.

3. Gastrointestinal tract:

• mucosal inflammation;
• hunger pains;
• burning in the stomach.

4. metabolism:

• Changes in weight and metabolism.

5. Cardiovascular system:

• Increased blood pressure.

6. Sexual system:

• Reproductive dysfunction. In women – problems with the menstrual cycle, in men – decreased libido.

How to normalize the level of cortisol

Therapist, cardiologist, doctor at Lakhta Clinic

“Cortisol is a hormone produced by the adrenal cortex in response to stressful situations. Its increased content in the body can lead to a number of negative consequences. That’s why it’s important to know how to deal with it

Excess cortisol causes anxiety, depression, and restlessness. Constant stress leads to difficulties with concentration, memory and decision-making.

However, a deficiency of this hormone in the body also does not bode well. Reduced levels cause fatigue, weakness, loss of appetite and weight, and low blood pressure. There is also an increased risk of developing Addison’s disease, a condition in which the adrenal glands do not produce enough vital hormones. Therefore, it is extremely important to maintain a balance of cortisol in the body.

The most effective way to maintain optimal cortisol levels is to develop simple healthy habits.

1. Regular physical activity

Sports not only helps in improving physical health but also helps in reducing stress and aggression levels. This, in turn, helps to balance cortisol levels.

Regular exercise promotes the production of endorphins, reducing the perception of stress and consequently reducing the production of this hormone.

It is important to remember that excessive exercise can cause the opposite effect. The optimal choice is moderate-intensity exercise. For example, brisk walking, swimming or yoga.

2. Positive thoughts

Negative emotions and constant mental worry can be a source of stress. It is important to learn to rejoice in small victories, to find positive moments in everyday life.

3. Social support

Socializing with friends, family ties and participation in support groups creates a sense of belonging and significance. This has a positive effect on coping with stress.

The psychological relief resulting from emotional support reduces activation of the hypothalamic-pituitary-adrenal axis. As a result, there is a decrease in cortisol production. Moreover, quality social connections enhance health and promote longevity.

3. Get adequate rest

Lack of sleep can lead to increased stress levels. It is important to take adequate time for rest. Always improve the quality of your sleep. To do this, minimize the use of electronic devices in the evening, ensure complete darkness in the bedroom. All this will have a positive impact on your overall health and well-being.

4. Proper nutrition

Make a menu of dishes with foods that are rich in B vitamins, magnesium, polyunsaturated fatty acids. Omega-3 plays a key role in keeping the brain and nervous system healthy.

5. Laughter

This is a real medicine. Watch a funny video or remember a funny moment from life. Laughter not only improves your mood, but also actively fights elevated cortisol.

6. Meditation

Try spending time alone with yourself for at least 10 minutes a day. This practice helps to fight stress and put your thoughts in order.

7. Herbal teas

Melissa, peppermint or chamomile – choose to your taste. Tulsi and valerian root are also popular herbs for reducing cortisol. Incorporating these supplements into your daily diet will help your body fight stress more effectively. A warm drink can help you relax and take your mind off your hectic schedule.

8. Music

Turn on your favorite tune and give yourself a few minutes to enjoy it. Music can instantly reduce stress and improve your mood.