Stress is the body's reaction to a potential threat, which may be associated with physical and psychological factors. Learn about the role of cortisol in stress and how to reduce cortisol.
Cortisol is one of the hormones produced by the adrenal cortex. It is involved in many metabolic processes, for example, helping regulate blood pressure and blood sugar levels. In addition, it plays a role in the process of waking up after sleep. When you wake up, hormone levels rise, peaking after 30 minutes, and then gradually decline throughout the day.
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Cortisol is also called the "stress hormone." When your body senses a threat, physical or psychological, your brain sends a signal to your adrenal glands and they respond by releasing cortisol. Thanks to this hormone, concentration improves, blood circulation and glucose synthesis increase - this helps the body release additional energy to more effectively overcome stress.
Despite the benefits of cortisol, frequent or prolonged increases in cortisol levels can be harmful to the body. For example, chronic stress causes cortisol dysfunction, which leads to inflammation, depression and accelerated cellular aging. It is also associated with the development of osteoporosis, muscular dystrophy and decreased antitumor immunity.
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Chronic stress results from repeated exposure to situations that lead to the release of stress hormones, including cortisol.
We've rounded up nine science-backed ways to naturally reduce cortisol and manage stress. This way, your body will be less likely to experience a state of mobilization to eliminate a potential threat.
This article is for educational and informational purposes only and should not be used for diagnosis or treatment or as a substitute for professional advice.
Identify stress triggers
A threat to life or a change in environment are stimuli that provoke anxiety and can become a trigger or stressor. Such irritants include physical pain, problems in relationships or at work, and financial difficulties. It is, of course, impossible to predict when you will hit your foot on a chair. But some types of triggers can be learned to recognize.
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One of the first steps to relieve stress is to understand what causes it. I don’t want to remember or think about unpleasant situations again. But a stress diary will help you recognize irritants so you can learn to react less to them. It is not necessary to remember all the details of an unpleasant event - it is enough to write down the fact and try to analyze why what happened caused you a negative reaction.
Using a stress diary can help you find practical ways to deal with these situations. For example, avoid quarrels, learn to build personal boundaries in relationships and at work, and say “no” in time. Moreover, you will be able to identify hidden causes of stress such as hanging on social networks.
Learn to recognize thoughts that cause stress
Thinking about negative and traumatic events is a trigger for the synthesis of cortisol. British scientists conducted a study in which participants wrote down their most negative memories for 20 minutes over three days. The results showed that it caused high cortisol levels in participants. Scientists link this to long-term consequences for the entire body.
The scientific community also highlights the role of worry and dwelling on negative thoughts in stress levels. It has been proven that negative thinking not only increases cortisol levels, but also has a negative effect on the production of oxytocin, a hormone that calms the nervous system.
Mental practice or mindfulness is one way to combat negative thinking and helps reduce cortisol levels. Hungarian scientists conducted a meta-analysis of ten studies on the connection between meditation and stress hormone levels. The results showed that meditation has a positive effect on people living in stressful conditions, but especially on patients with depression and post-traumatic stress disorder.
What are adrenaline, cortisol and prolactin?
In the human body, due to complex biochemical processes, three types of stress hormones are produced in response to a strong stimulus or stressful situation:
- adrenalin
- cortisol
- prolactin
Adrenaline is a hormone that is produced in the adrenal glands, as well as in some neurons of the central nervous system, and is one of the first to respond to stressful situations. Adrenaline increases blood glucose levels and mediates the transmission of impulses from the sympathetic nervous system to tissues, preparing the body to function in a stressful or dangerous situation.
cortisol , a hormone secreted by the adrenal cortex, comes into play An increase in cortisol levels does not occur in all stressful situations, and its concentration in the blood is usually significantly less than the level of adrenaline.
Prolactin is a hormone secreted by the pituitary gland that is associated with fertility in women. Prolactin participates in the body's metabolic processes and affects protein synthesis. In addition, this hormone takes part in the immune regulation of the body, and can also influence a person’s behavioral and mental reactions.
Pay attention to the quality of your sleep
It is easier for a person who has had a good night's sleep to cope with the effects of stress and unpleasant situations. The quality and duration of your sleep depends largely on your circadian rhythms and habits. What time you go to bed and wake up also plays a role. Research shows that people who work night shifts and sleep during the day are more likely to have elevated cortisol levels.
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Shift work before age 40 is associated with higher body mass index (BMI) and higher cortisol levels.
Cortisol may be elevated due to lack of sleep or insomnia, especially in the evening after lack of sleep. The hypothalamic-pituitary-adrenal system is responsible for the production of cortisol. When a threat to the body appears, the hypothalamus part of the brain synthesizes special substances that are sent to the pituitary gland. This in turn sends a signal to the adrenal glands. In response, the adrenal cortex produces cortisol, some of which returns to the brain, affecting thinking processes. This relationship between the brain and the kidneys is called the hypothalamic-pituitary-adrenal axis.
The hypothalamic-pituitary-adrenal axis is also responsible for regulating sleep cycles. The axis can be activated by stress, illness or poor nutrition. This can subsequently impair your sleep and increase cortisol.
Sleep hygiene is one of the decisive factors in its quality. Try to create conditions in which the amount of noise and light is minimal. Thick curtains, an eye mask, and earplugs will help with this. We wrote about this in detail in this article.
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Tips for improving sleep quality to reduce cortisol levels:
- Try to go to bed and wake up at the same time
- Wash bedding and sleepwear regularly - a fresh smell helps the body relax
- Try not to use devices that emit blue light (TV, phone, tablet) 2-3 hours before bedtime
- Avoid caffeinated drinks in the afternoon
- Avoid excessive strength and cardio exercises two hours before bed.
Exercise regularly
Exercise can either increase or decrease cortisol levels, depending on the duration and intensity of the exercise. Despite the benefits of playing sports, it is still a burden and stress for the body. Therefore, as a result of intense exercise, cortisol usually rises briefly, but then falls at night.
At the same time, moderate-intensity exercise does not lead to an increase in stress hormone levels. Like intense exercise, moderate exercise is associated with decreased nighttime cortisol levels.
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Regular exercise can help control cortisol levels. And in addition to reducing the stress hormone, sport has a good effect on the microbiota. But it's best to avoid strenuous evening workouts that will keep you awake. Physical activity isn't just good for your body—many doctors recommend it for improving your mental health, too.
↑ What hormones are produced during stress?
Under the influence of stress, a whole chain of biochemical reactions is triggered. All of them are aimed at protecting the body from an unfavorable environment and ensuring adaptation to a stressful situation. Trying to answer the question of what the stress hormone is called, you can find a whole list of concepts.
↑ Adrenaline
Stress hormones and their effects on the body vary, but they still have some common features. Adrenaline is one of the main stress hormones. It is characterized by a complex effect on the body. On his shoulders lies the most important task of restoring muscles and returning them to their usual mode of operation. Thanks to adrenaline, the frequency of contraction of the heart muscle is regulated. It affects the functioning of the gastrointestinal tract and blood vessels.
Note! An increase in adrenaline in the blood is observed in extreme situations when a person experiences fear, pain, or anger. In this way, the body prepares to withstand stress.
The person begins to act more actively. He reacts promptly to any stimuli. Its memory is mobilized, the load on the myocardium and central nervous system is reduced.
↑ Beta-endorphin
This hormone is produced in the intermediate section of the pituitary gland. It is even responsible for allowing a person to experience stress. The effect it has:
- anti-shock;
- analgesic (pain reliever);
- tonic effect.
↑ Thyroxine
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Thyroxine synthesis occurs in the thyroid gland. Mental activity, activity and lightness of people directly depend on it. At a time when a person experiences severe stress, Thyroxine increases blood pressure. It speeds up the metabolic process, speed of thinking, and heart rate.
↑ Norepinephrine
Accompanies stress and simultaneously increases physical activity. A classic example would be a situation where a person, being nervous, cannot sit still. The influence of norepinephrine is noted both on sensory perception and the degree of brain activity.
Experts note the pain-relieving effect of norepinephrine in extreme situations. It is a kind of analgesic that suppresses pain. That is why a person in a state of passion is able to forget about any injuries and poor health for a short time.
↑ Cortisol
Responsible for the regulation of insulin and glucose, as well as their normal production. In a tense state, the level of the hormone increases noticeably. If levels remain consistently high, hypertension, elevated sugar levels and malfunction of the thyroid gland occur.
Long-term exposure to cortisol leads to negative consequences such as decreased immunity, increased bone fragility and tissue destruction.
The adverse effects of cortisol can be reflected in increased appetite and the appearance of fat folds. A person who wants to lose weight and has a high level of this hormone is unlikely to be able to get rid of the hated kilograms. First of all, he needs to normalize the functioning of the hormonal system.
↑ Prolactin
A hormone produced in the pituitary gland. Directly responsible for the function of the genitourinary system. Regulates all existing types of metabolism. In case of stress, it immediately increases. Pathological processes in the form of hypothyroidism, anorexia, polycystic ovarian disease, cirrhosis of the liver are a direct result of hyperprolactinemia caused by regular nervous tension.
Find something you like
Learning to relax is really helpful, especially if you want to manage stress. Taking up a new hobby is one way that can also help you learn a new skill. It doesn't matter what you do, as long as you enjoy it.
Photo by Steve Johnson / Unsplash
American scientists conducted a study of 50 former combatants who suffered from depression, post-traumatic stress disorder or substance abuse. They spent a month doing gardening and occupational therapy. The results showed a decrease in stress and a decrease in cortisol.
Think about what kind of activity you would like - perhaps drawing, music or gardening.
Laugh more often
Laughter is good not only for the soul, but also for the body. It is a natural way to overcome stress and reduce cortisol levels. A study published in 2008 showed that even the anticipation of laughter leads to a decrease in blood levels of cortisol, as well as two other stress hormones - adrenaline and norepinephrine.
Laughter not only reduces stress hormone levels, but also blood pressure.
If you are having a fun and interesting time, you are unlikely to experience extreme stress at the same time. That's why it's so important to plan your time and visit interesting places and events.
Content:
- 1 What hormones are produced during stress? 1.1 Adrenaline
- 1.2 Beta-endorphin
- 1.3 Thyroxine
- 1.4 Norepinephrine
- 1.5 Cortisol
- 1.6 Prolactin
In the modern age, the problem of stress has become particularly relevant. This is explained by an increase in psycho-emotional stress, which in turn leads to disruptions in the functioning of the body. There are concepts of so-called stress hormones, which got their name due to the fact that their production increases in psychologically difficult situations.
Communicate with animals
It has been scientifically proven that contact with animals is associated with reduced cortisol levels. Scientists have studied how interaction with animals affects stress, and found that long-term interaction with dogs, even strangers, as well as owning a pet, have a positive effect on cortisol levels. In addition, the interaction between a person and a dog increases the level of oxytocin in both.
Photo by Vitalie Sitnic / Unsplash
Having pets is associated not only with reduced stress levels, but also with other health benefits. It is easier for owners of cats, dogs, parrots and other pets to focus their attention. Animals also have a positive effect on blood pressure and help avoid feelings of loneliness.
Add cortisol-lowering foods to your diet
Nutrition affects not only metabolic processes in the body, but also the level of cortisol. Some foods, such as sugar, can increase the amount of stress hormone.
The chemicals neurotransmitters are responsible for transmitting signals to the nervous system and controlling mood. And hormones and food are responsible for their production.
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Foods rich in polyphenols help reduce stress hormone levels. For example, the long-term health benefits of drinking green tea are scientifically proven - drinking just half a glass a day reduces the risk of depression and dementia.
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Eating foods from the table below will help control your cortisol levels:
| Food | Beverages |
| Bananas | Black tea |
| Dark chocolate | Green tea |
| Plant fibers | Probiotics (yogurt) |
| Probiotics (sauerkraut) | Water |
It should be remembered that eating stress brings only temporary relief and can lead to eating disorders, excess weight gain and problems with blood sugar. During times of stress, try to choose foods containing plant fiber - fiber provides a feeling of fullness for a long time and regulates blood sugar levels.
Regular sugar consumption is associated with long-term high cortisol levels, and is associated with a higher risk of heart disease in overweight men.
Probiotics
The gut microbiota contains trillions of bacteria that are beneficial to your health. They strengthen the intestinal lining, fight inflammation, regulate the immune system and even mental health. This is why it is important to take care of the composition of your gut bacteria.
Among the inhabitants of the intestinal microbiota are probiotic bacteria that reduce cortisol levels and, accordingly, stress. Among them are the bacteria Lacticaseibacillus rhamnosus and L. farciminis.
Probiotic foods help maintain healthy gut bacteria. Fermented milk drinks like kefir and yogurt, as well as fermented foods like kimchi, contain certain strains of probiotic bacteria. They help reduce cortisol levels caused by stress. Research shows that one Lactobacillus strain, L. plantarum 299v, reduces exam stress in patients with irritable bowel syndrome (IBS).
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Using the Atlas Microbiota Test, you can learn about the bacterial diversity of your gut, as well as assess the level of probiotic bacteria.
Functions of stress hormones and their side effects on the human body
The main function of all stress hormones is to prepare and adapt the body to work in difficult situations.
Adrenaline mainly affects the cardiovascular system:
- improves blood circulation,
- increases heart rate,
- improves muscle tone of the heart,
- dilates the bronchi.
We can say that adrenaline is one of the most powerful natural stimulants in the world , it is able to relieve spasms, relax the walls of organs, influence metabolic processes, slowing down gastric motility, influence heart rate and dilate pupils.
However , in large doses, epinephrine can cause arrhythmia or hypertension, increase heart rate, cause tachycardia, increase blood glucose levels, or lead to hypokalemia.
Cortisol , unlike adrenaline, is a multidirectional hormone and stress is not the only stimulus that leads to changes in its level. However, so-called chronic stress, which lasts for weeks and sometimes years, can lead to a significant increase in cortisol levels in the blood. In combination with other factors, such as the sympathetic nervous system and the release of adrenaline, this can lead to many, sometimes irreversible, changes in the human body (for example, a heart attack) and even death.
Cortisol is also produced when:
- intense physical activity,
- malnutrition,
- lack of sleep,
- constant emotional or physical stress,
- exhaustion or depression.
Of all the stress hormones, cortisol is the most dangerous for the body, as it acts as a destroyer in the long term, and the accumulation of cortisol in the body leads to chronic stress and fatigue.
The main symptoms of excess cortisol are:
- obesity,
- chronic fatigue,
- high blood pressure,
- decrease in muscle mass,
- accumulation of fat in the abdomen and thighs,
- decreased immune response of the body,
- slowing down metabolism
- high blood glucose levels,
- constant feeling of hunger,
- being under constant stress or anxiety.
Prolactin is a female hormone that is responsible for reproductive function, breast growth during puberty and the formation of milk for feeding the baby after pregnancy. When a woman is expecting a baby, normal prolactin levels keep the corpus luteum functioning, allowing the body to continue producing progesterone, which is important for maintaining pregnancy.
A high level of prolactin may indicate disruption of the endocrine system, decreased levels of dopamine or estrogen in a woman’s body, and may also indicate pregnancy. Deviations in the functioning of prolactin can cause adenoma or mastopathy, and also lead to disruptions in the menstrual cycle.
