We all experience stress sometimes, but if you can’t remember the last time you were not stressed, then that is of course not good. When you are stressed, a lot of cortisol is released in your body, which can cause you to experience mental complaints, but also physical complaints. It is important to maintain your stress hormone levels. Curious about how to do that? Then read on.
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What is cortisol (stress hormone)?
Before you can tackle the problem of too many released stress hormones, it is first useful to know what exactly cortisol is. Cortisol is a hormone produced by the adrenal cortex and plays a crucial role in various physiological processes in the body. It is often known as the “stress hormone” because it is released in response to stress. This is not necessarily bad for you at first, since this hormone helps your body to regulate itself in stressful situations. This can manifest itself in a big energy boost, but also in a fight or flight situation.
But why are so many people now experiencing problems with ‘too much’ cortisol? In short, your body still feels stress these days, but it does not produce a fight or flight response. The cortisol is therefore not used and remains in your body. That is ultimately why your cortisol levels are too high.
Symptoms of too high cortisol
If you suffer from too many stress hormones in your body, this can have unpleasant consequences. We have listed a number of symptoms for you.
- Worse sleep
- Feeling very tired
- Hold more fat in your stomach and neck
- Headache, back problems and stomach and intestinal complaints
- Lower libido
- Weaker immune system
- Depressive and anxious complaints
- Greater need for sugar
Lower stress hormone
There are several ways in which you can regulate and therefore lower your stress hormone. You really don’t always have to walk around with the above symptoms. We have listed a number of tips for you.
- Mindfulness and Meditation: Regular practice of mindfulness and meditation can help reduce stress.
- Deep Breathing: Breathing techniques such as deep breathing can help calm the nervous system.
- Aerobic Exercises: Activities such as walking, jogging, swimming or cycling.
- Yoga and Tai Chi: These forms of exercise combine physical activity with breathing and meditation.
- Eat Regularly: Regular meals help stabilize blood sugar levels.
- Foods Rich in Antioxidants: Eat foods such as berries, nuts and green leafy vegetables.
- Healthy Fats: Useful healthy fats such as Omega-3 fatty acids, found in oily fish, walnuts and linseed.
- Hydration: Drinking enough water helps maintain healthy cortisol levels.
- Adequate Sleep: Get 7-9 hours of sleep per night to regulate cortisol levels. A consistent sleep routine can also help.
- Quality of Sleep: Provide a dark, quiet and cool sleeping environment to improve the quality of your sleep.
- Adaptogens: Herbs such as ashwagandha, rhodiola and holy basil are known for their ability to help the body cope with stress.
