Cortisol is also known as the “stress hormone”. Prolonged stress increases cortisol levels and makes you ill in the long term. Find out here how to reach lucky8casino.
Table of Contents
THE AFFECTS
Cortisol (or hydrocortisone) is an endogenous hormone that is produced in the adrenal cortex. It is a glucocorticoid and is important for various metabolic processes. Cortisol regulates the fat and protein metabolism as well as the carbohydrate balance. It increases blood sugar levels and supplies the body with energy from its energy stores. The hormone also has an anti-inflammatory effect and influences blood pressure.
In stressful situations, more cortisol is released, which ensures that we become more efficient. This is extremely important in extreme situations, for example, to escape danger. For example, our pulse and breathing rate increase, alertness is boosted and the effect of adrenaline is supported.
Cortisol is therefore involved in many important bodily functions and is a vital hormone. It only becomes problematic when the cortisol level is permanently elevated.
THE CAUSES
Chronic stress is one of the main causes of elevated cortisol levels. An increased concentration of cortisol in the blood can have various causes. On the one hand, tumors of the adrenal cortex can be responsible for too much cortisol being produced. However, glucocorticoids used to treat autoimmune diseases can also increase cortisol levels.
However, the cause often lies in your lifestyle. Here are the most important factors that can be responsible for an increased cortisol level:
- chronic stress: it doesn’t matter whether it’s physical stress – for example, excessive sports training – or psychological stress – for example, grief, deadline pressure, noise, etc.
- lack of sleep
- too little relaxation
- unhealthy diet
- too much alcohol and caffeine
- too little water
- artificial light
- being very overweight
- depression
WHAT YOU CAN DO
Exercise helps to reduce stress. How you can lower cortisol depends on the cause of the overproduction. If the excess cortisol is stress-related and due to your lifestyle, you have various options for reducing cortisol yourself. Avoid all factors that are possible causes of too much cortisol.
OUR TIPS
- Get plenty of exercise: This regulates your blood sugar levels and prevents high blood pressure and obesity.
- Consciously plan periods of relaxation: Take time to relax – because too much stress can increase cortisol levels. Think about what is relaxing for you personally and consciously incorporate this into your everyday life. For example, you can read, listen to music, go for a walk, do massages, yoga, meditation, relaxation exercises or simply spend time with family and friends. You can find more tips for slowing down your life here.
- Less alcohol and caffeine: Even if alcohol is initially relaxing, this effect wears off after a while. After that, it is more difficult for the body to relax without the pleasant effect of alcohol, which in turn causes cortisol levels to rise.
- Eat a healthy diet: Eating a balanced diet (especially avoiding white flour products and sugar) will stabilize your blood sugar levels, which interact with cortisol. It also reduces the risk of obesity.
- Switch off social media: Not being constantly available not only has a positive effect on your stress levels but also ensures that you spend less time in front of screens. This is because artificial light with a high blue component can also lead to too much cortisol being produced.
- Sufficient and restful sleep: This point is extremely important. Because when you sleep, your cortisol levels drop. If you suffer from insomnia, here are some tips to help you fall asleep and stay asleep.
- Tips for reducing stress: There are specific exercises that can help you to reduce stress. One example is “power posing”. This involves getting into a position that exudes self-assurance and confidence (for example, standing with your legs apart with your hands on your hips or your hands stretched towards the sky in a winning pose). This is because, as a study conducted at Columbia and Harvard University in 2010 shows, these open poses cause less cortisol to be released. So you are tricking your psyche with your posture.