Contents:

• What is a stress hormone?
• What are the most common symptoms of high cortisol levels in the body?
• How can we naturally control the stress hormone and improve our quality of life?

In today's hectic world of constant stress and excessive responsibility, our bodies are constantly exposed to cortisol —the so-called stress hormone. Although cortisol plays an important role in managing stress, energy levels, and maintaining homeostasis in moderate amounts, chronically elevated levels can lead to a range of health problems, such as decreased concentration, sleep disturbances, weight gain, and even depression . Therefore, to improve the quality of life and maintain mental and physical health, it is important to understand how to control hormone levels. We will explore how to effectively manage cortisol levels to better cope with stress and its consequences.

What is a stress hormone?

Cortisol, commonly known as the stress hormone, is a steroid hormone produced by the adrenal glands that plays a vital role in our body's response to stress. It is important for regulating many vital functions, including glucose metabolism, blood pressure, and immune function. In a stressful situation, cortisol levels rise rapidly, allowing the body to respond more quickly—raising blood glucose levels, which in turn provides energy to the muscles but also suppresses functions that are less important at the time, such as the immune system or digestive processes. Once stress subsides, cortisol levels should ideally return to normal. However, in our modern, often overworked world, cortisol levels can remain high for extended periods, which can lead to negative health effects.

What are the most common symptoms of high cortisol levels in the body?

High cortisol levels can manifest themselves in a variety of ways, affecting both the body and mind. Here are some common symptoms:

• Mood swings: sudden mood swings, feelings of anxiety or depression are possible,
• Sleep disorders: difficulty falling asleep or waking up frequently during the night,
• increased appetite: especially the desire for sweets or fatty foods,
• Weight gain: most commonly in the abdominal and facial area (so-called frog belly and moon face), with simultaneous weight loss of the arms and legs,
• Deposition of fatty tissue in the neck area,
• Memory problems: difficulty concentrating and remembering new information,
• Weakening of the immune system: more frequent colds and infections,
• high blood pressure: Cortisol can affect the regulation of blood pressure,

Fatigue: Constant feeling of tiredness, even after rest.

How can we naturally control the stress hormone and improve our quality of life?

When our bodies are faced with everyday challenges and stress, they release cortisol, and excess cortisol can lead to a range of health problems. Fortunately, there are natural ways to control stress hormone levels, which in turn can significantly improve our quality of life. Here are some simple, proven, and effective methods:

• Regular physical activity: Exercises such as jogging, swimming, yoga, and even walks in nature help reduce stress and improve mood.
• A healthy diet: Increased consumption of fruits, vegetables , whole grain products and fish, which are rich in omega-3 acids , supports mental and physical health.
• Sufficient sleep: 7–8 hours of sleep per day helps regulate cortisol levels.
• Practice relaxation techniques:
  • Meditation: Daily meditation sessions can significantly reduce stress levels,
  • Mindfulness : Mindfulness exercises teach observation of the present moment, which reduces stress,
• Limiting caffeine and sugar,
• Fixed meal times: Regular meals without long breaks stabilize blood sugar and cortisol levels,
• Spend time in nature: Time outdoors and in the countryside can reduce stress,
• Limiting the time spent in front of screens:
  • Reducing blue light exposure: Avoiding screens on electronic devices at least one hour before bedtime helps improve sleep quality.
  • Limiting time spent in front of TV and smartphones: Reducing the time spent in front of screens can reduce stress and improve social interaction.
• Journaling: Regularly writing down your thoughts and feelings can help you organize your emotions. Aromatherapy: The use of essential oils is known for their relaxing properties. Oils such as lavender , bergamot, sandalwood , and chamomile can significantly help reduce tension and improve well-being.

Applying these methods can not only help control cortisol levels but also contribute to an overall improvement in health and well-being. Simple changes can have significant benefits for anyone struggling with high levels of stress in their life. If stress continues to be a problem despite natural methods, it's worth consulting a specialist who may be able to suggest additional solutions or therapies.