We’ve all felt stressed at some point: worry, nervousness, anxiety – but what causes this? We generally think the reasons are external factors, but our hormones also play a big part in our mood and, consequently, in our stress levels. Would you like to know how to reduce them in a scientific and effective way? In this post, we’ll be discussing cortisol: the stress hormone, myths and facts.
What is cortisol and what roles does it play in the body?
Cortisol is a steroid hormone produced in the adrenal glands, which are situated above the kidneys. It is also known as the «stress hormone» because its release increases in situations of stress or danger; hence, cortisol levels skyrocket in situations that cause us fear or stress of any kind.
These are the functions performed by this hormone:
- It regulates the metabolism: helps maintain healthy blood sugar levels and aids the digestion of carbohydrates, fats and proteins.
- It responds in times of stress: in situations that our brain interprets as risky, cortisol is released to prepare the body to cope with the situation. This can increase the heart rate, raise blood pressure and boost energy levels. For example, when we work under pressure Over a long period of time, cortisol levels remain very high, and this leads to significant physical strain. This is why workers who suffer from high levels of stress tend to somatise it in some way, for example through muscle tension, severe headaches, skin problems and even psychological symptoms such as anxiety or depression.
- Managing inflammation: Cortisol has an anti-inflammatory effect and helps to reduce the immune system’s response in the event of injury or illness.
- Regulation of sleep and wakefulness: This hormone follows a diurnal release pattern, being highest in the mornings and lowest at night, which influences our circadian rhythm. When we find ourselves in difficult situations or circumstances that are unusual for our lifestyle, cortisol levels remain elevated, preventing us from resting.
As you can see, the purpose of cortisol is to keep us active and alert so that we can emerge victorious from ‘risky’ situations. However, when we fail to manage our emotions or take effective steps to stay calm, levels of this hormone rise excessively, to the point where it becomes harmful to our health.
What can we do to lower our cortisol levels?
Basically, what we need to do to lower cortisol is anything that relaxes us and makes us feel good. But, of course, the same strategies don’t work for everyone, so if you’re suffering from severe stress and your cortisol levels are through the roof, it’s best to speak to a specialist in endocrinology and/or psychology.
However, below we’ve put together a list of universal and very useful tips to help you restore calm to your body and mind:
Practise relaxation techniques: Incorporate techniques such as meditation, yoga, deep breathing or mindfulness into your daily routine. These activities help to reduce your stress response and lower cortisol levels.
Exercise regularly: Physical activity is an excellent way to relieve tension and reduce stress. Find an activity you enjoy, such as walking, running, swimming or dancing, so that you can do it at least three times a week.
Establish a healthy sleep routine: Make sure you get enough sleep and stick to a regular sleep schedule. Although days can sometimes seem to drag on with tasks and other commitments, it’s important to organise yourself so that you always go to bed at a reasonably early and consistent time. Good-quality sleep helps to balance cortisol levels and promotes greater resilience to stress.
Follow a healthy diet: this does not mean that you have to live under strict restrictions, but rather that you should opt for a balanced diet rich in fruit, vegetables, lean proteins and healthy fats. Avoid excessive consumption of caffeine and refined sugars, as these can contribute to increased cortisol levels in stressful situations.
Socialising and maintaining connections: Spending time with friends, family or those close to you can help reduce stress and anxiety. It has been proven that sharing experiences and emotions with others provides emotional support, lowers cortisol levels and, ultimately, makes us feel better.
Is cortisol the villain among hormones?
Just as having too much cortisol isn’t good for us, neither is having too little; we need cortisol just as much as any other hormone in the mix. It’s what gets us up in the morning, what energises us in situations that require an extra boost, and what sharpens our senses when we’re in danger.
To have a If cortisol levels are too low, it can lead to depression And, in fact, people suffering from post-traumatic stress need to increase levels of this hormone.
There are also some myths about cortisol
- Cortisol always makes us put on weight: whilst chronically high cortisol levels can contribute to weight gain, they are not the only cause.
- Cortisol is only released in stressful situations: It is true that cortisol is released in response to stress, but it also follows a natural circadian rhythm, with levels being higher in the morning and lower at night.
- Cortisol only affects emotions: although cortisol is associated with stress, it also plays an important role in regulating metabolism, the immune system and other bodily functions.
Find out more about stress management and emotional intelligence at work on the Educa.Pro blog!
