What Is Cortisol, Why Does It Rise, How Does It Fall?

Secreted by our adrenal glands, this hormone performs many vital tasks, from balancing blood sugar to fighting inflammation, regulating metabolism to supporting the immune system.

But today's intense pace, endless jogs and chronic stress can cause our cortisol levels to remain consistently high. So, why does cortisol rise and how can we deal with this hidden danger?

Why Does Cortisol Rise?

Our body reacts “fight or flight” in the face of immediate dangers, during which the cortisol level skyrockets. In primitive times, this protected us from wild animals; today, a traffic jam or a busy meeting at work trigger the same reaction. The main reasons for the chronically high course of cortisol are:

• Chronic Stress and Anxiety: Long-term work stress, financial worries or emotional wear and tear keep the body in a constant state of “alarm”.
• Irregular and Inadequate Sleep: Not getting a night's sleep or having irregular sleep hours completely upsets the cortisol rhythm.
• Incorrect Eating Habits: Consumption of high-sugar, processed foods and excessive caffeine create stress in the body, triggering the hormone.
• Sedentary Life or Heavy Exercises: Too heavy workouts that strain the body excessively, leaving no time to rest, as well as not moving at all, can also raise cortisol.

What Are the Symptoms of High Cortisol?

There are some signals in your body that indicate that cortisol has been high for a long time. If you have recently been experiencing problems, especially in the belly area, such as unexplained greasiness, constant sweet crises, tired waking up in the morning, difficulty concentrating, frequent illness, and late recovery of the skin, your stress hormone may be trying to give you a message.

How Does Cortisol Decrease? Natural and Effective Ways

Keeping cortisol levels in balance and managing stress actually depends entirely on the small but steady changes we make to our lifestyle. Here are the most effective ways to lower cortisol:

• Invest in Quality Sleep: Make sure you sleep and wake up at the same time every day. For an adult individual, 7-8 hours of uninterrupted night sleep is essential for the reset of cortisol during the night.
• Regulate Your Nutrition: Stay away from processed foods that raise blood sugar quickly. Colorful vegetables rich in antioxidants, omega-3 source fish and nuts help balance cortisol. Also limit caffeine consumption in the afternoon.
• Exercise Light and Regularly: Walks, yoga or stretching movements that do not wear out the body are the most pleasant ways to lower the stress hormone. A 20-30 minute walk, especially outdoors, can work wonders.
• Try Breathing and Meditation Techniques: Deep breathing exercises that you will do during the day with just 5 minutes of your time will calm your nervous system and send a signal to the adrenal glands that “everything is fine”.

Stress can be a part of our lives, but it's up to us to let it take over our bodies. The small steps of calm that you will incorporate into your life will balance your cortisol, giving you a much more energetic, peaceful and healthy life.