Whether it's work, the general state of the world, or everyday life that's stressing you out—if you feel like you're constantly on edge and want to finally unwind, the stress hormone cortisol is a key lever for doing so. We'll show you the functions of this hormone and what you can do with completely natural remedies to combat high cortisol levels and breathe easier again.
Cortisol is a hormone produced by the adrenal cortex. It performs various functions in the body, influencing the immune system and blood sugar levels, for example. It also counteracts the sleep hormone melatonin and regulates your sleep-wake cycle .
While your body produces more melatonin after sunset, which gradually makes you feel more and more tired, the rising sun boosts cortisol production. The rising cortisol levels act as an energy boost, making you feel awake and ready for the day.
In addition, cortisol also helps regulate inflammation and keep your blood pressure stable.¹
Cortisol is primarily known to many as a stress hormone , and in this role, it also performs important functions in the body. Stress is fundamentally not a negative thing, but rather a natural bodily reaction to challenging or threatening situations.
When your brain realizes that danger is imminent, it first alerts the autonomic nervous system. This causes, among other things, the adrenal glands to release the stress hormones adrenaline, noradrenaline, and cortisol .
Stress hormones cause your heart to beat faster and raise your blood pressure so your muscles get more oxygen. Your body also releases sugar and fat reserves.
Non-essential processes like digestion, on the other hand, are shut down. This all serves to provide you with enough energy in stressful situations so that you can either flee from danger or face it. This mechanism is called "fight or flight." ²
Originally, stress served to ensure survival —it enabled our ancestors, for example, to flee from a predator. Even though we no longer have to flee from saber-toothed tigers or other dangerous prehistoric creatures, the stress processes in the body are still the same as they once were. However, the triggers for stress have changed. Today, the organism reacts more to work pressure, social conflicts, or lack of time.
Fundamentally, stress is an important and positive reaction of the body and doesn't necessarily have to be interpreted negatively. You may have heard of eustress and distress:
In moderation, stress helps you focus and perform well in certain situations, such as before an important presentation to your boss. However , chronically high levels of stress and distress have a detrimental effect : Chronic stress increases cortisol levels, which can have health consequences.³
The hormone cortisol performs various beneficial functions. However, persistently elevated levels caused by chronic stress lead to:
If the body produces too much cortisol, independent of stress and external influences, this can be the cause of Cushing's syndrome . This metabolic disorder develops either as a result of long-term use of certain medications or, in rarer cases, as a result of a tumor.
The negative consequences of chronic stress not only affect your health but can also accelerate your aging process.⁴ These are two good reasons to live a relaxed life.
If your health is important to you, you should find stress management strategies that fit your lifestyle and lower your cortisol. Our seven everyday tips will help you manage your stress levels naturally.
Through a mindful diet, you'll replenish your energy reserves, feel fitter, and naturally stabilize your cortisol levels. It's not about completely overhauling your diet or going on a radical diet. Often, simply adjusting your eating habits and opting for healthier options more often is enough.
The following foods are particularly good for simply swallowing stress:
However, you should avoid too much salt and sugar, fast food, convenience foods, alcohol, and caffeine. All of these can promote obesity and increase cortisol release. 1⁰
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Exercise is a true miracle weapon for your health. You don't have to become a top athlete to reduce stress and lower your cortisol levels. Experts recommend moderate exercise as a way to combat stress¹¹, such as
If you want to exercise and at the same time unwind and reduce your stress hormones, sports such as yoga or tai chi might be suitable for you.
Yoga or walks in nature can have a big impact. If you don't have the time for that, or you want to manage stress more effectively, relaxation exercises can help reduce cortisol release.
There are several options, one of which is sure to fit into your everyday life:
Tip: A quick Google search will take you to a one-minute breathing exercise.
Too much cortisol is bound to lead to poor sleep. And poor sleep, in turn, leads to excess cortisol. To break this vicious cycle, sleep hygiene is essential.
These three simple tips will help you improve your sleep routine :
A look at the scientific literature shows that people who feel lonely often have elevated cortisol levels.¹² If you want to lower your cortisol, friendships, contact with family, and positive social interactions can help.
Hugs when welcoming dear friends, going on trips together, cooking and laughing together – all of this reduces your stress hormones and helps you relax.
Maybe you prefer spending time alone? Then some me-time in nature can do wonders for your stress levels. Ideally, let the sun shine on your face. Daylight increases the production of the happiness hormone serotonin, which in turn can help regulate cortisol levels.
A walk in a magical forest or by a beautiful lake also has a naturally calming effect and gives you the opportunity to reflect and breathe deeply .
Chronic stress and high cortisol levels are often the result of emotional or physical strain, such as a demanding job. Quitting your job is not an option.
But there are ways to reduce the pressure . These include:
Magnesium is an essential mineral that plays a key role in protecting the body from the effects of stress. Studies have shown that many people have low magnesium levels, which can lead to increased tension and sleep problems.¹³
Among other things, magnesium helps the body calm the nervous system and relieve muscle tension, which is often caused by stress.
Among other things, magnesium supports the body in calming the nervous system and relieving muscle tension, which is often caused by stress. Adequate magnesium intake can help reduce stress levels and promote regeneration.
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If your cortisol levels are permanently elevated, your health will suffer sooner or later. Stress also accelerates the aging process. Don't let it get that far and counteract it with mindful nutrition, exercise, sleep, and social interactions.
NEOaging supports you in living more consciously and not leaving aging to chance or external influences. With our Longevity products, we provide you with small, effective tools that make it even easier to achieve the right balance for your cortisol levels – so you can enjoy a long life without worry.
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