Stress is an undeniable result of a heavy, hectic and unbalanced lifestyle, where we load our body with so much worry, tension and little physical activity that it simply suffers. Which makes us feel exhausted and unmotivated to continue facing the day to day, in short, stress is the worst enemy we can have for our performance and even to enjoy what we do in life.
But did you know that stress is not only caused by external factors? We can also be the ones who cause stress to ourselves, with little care to have an adequate lifestyle. From letting worries overwhelm us to poor eating and exercise habits, these are factors that can contribute to stress.
Cortisol, the stress hormone
As the title says, this is a name by which cortisol is known since it is one of its fundamental processes. It is generated in the adrenal gland and is responsible for many functions in the body, such as controlling blood sugar, secreting other hormones, regulating metabolism, fighting infections, and responding to stress from external pressures.
According to the study, “most cells in the human body have cortisol receptors “. ”Cortisol raises the blood sugar level, suppresses the action of the immune system and regulates metabolism, thus facilitating adaptation to changing environmental situations”
Therefore, an imbalance in cortisol levels can negatively affect the functionality of the entire organism: including sugar problems, increased blood pressure, decreased adrenaline levels, so we feel more tired during the day, problems maintain weight and neglect.
Negative effects of cortisol in the body
Cortisol is very important for our body, it keeps us alert and keeps our metabolism active to continue working effectively, but when there are very high levels of this hormone, a series of really harmful consequences can occur for us, like the ones we will see next.
Anxiety and depression
Because one of the main functions of cortisol is to manage stress levels in the body and activate the body to give an adequate response to its presence, when there is an imbalance in the production of this hormone, it can develop more easily. Episodes of anxiety and depression. Especially since we cannot feel capable of resolving the present conflicts and we are overwhelmed by the negative feelings that stress entails.
Body weight problems
Another of the most outstanding functions of cortisol is to keep our metabolism active, so if high amounts of this hormone are present, we may find it difficult to maintain an ideal weight and even be more prone to weight gain.
Increased infections
Cortisol encourages the body to have a better counterattack against infections, so that there is no acute pain or complications. Therefore, this can also be affected by unbalancing cortisol, resulting in vulnerability to the development of major infections or slowing down the body to heal itself.
Affects the immune system
The great cause of why the previous point described occurs is because there is a considerable decrease in the functionality of the immune system, therefore it does not have sufficient capacity to defend the body from viruses, bacteria or infections that are present.
Insomnia problems
Cortisol helps our body stay awake and active to face the day to day, the problem is that it can also stay that way during the night hours, preventing us from falling asleep and staying asleep. Hence, we cannot get adequate rest.
Bone and skin problems
The production of cortisol helps generate strength and resistance in the bones, so in the face of a negative change, they can be seen at risk of suffering fractures or developing osteoporosis. You can also see a damaging effect on the skin, being more prone to injuries, dryness, the appearance of bruises and skin fungus, or increased facial and body hair.
Ways we can keep cortisol levels balanced
Ideally, we should have a low level of cortisol in our body so that it can respond to outside agitation and maintain its function without being overstimulated or exceeded. To achieve this, you can pay attention to the following recommendations.
1 Move your body
One of the best ways to regulate cortisol is to help your body generate extra energy on its own, and the most ideal way to do this is by being physically active. For this you can do cardio routines, strengthening or go for a walk.
2 Reduce stress
We know that this point can be complicated for you, but it is necessary that you reduce as much as possible the worries and anticipatory thoughts of your routine. A good recommendation is that you do activities that distract your mind or relax you, you can also practice breathing exercises, yoga or meditation.
3 Rest
Having a good night’s rest is essential to have renewed energy the next day and let your body recover from all the effort of the day. So try to have an adequate sleep routine, for this you can create habits that induce you to sleep, such as taking a hot water bath, having a relaxing cup of tea, turning off electronic devices, creating a calm and dark environment.
4 Reduce sugar and caffeine
This combination can have your body on alert and exhausted at the same time, as continued caffeine and sugar consumption raises cortisol levels. Therefore, you may not be able to rest properly and feel terribly tired all day.
5 Balanced diet
In addition to reducing foods rich in caffeine and sugar, it is important that you have good eating habits, try to eat fresh, low-fat foods that are great sources of protein and potassium. This way you can help your body absorb natural nutrients to generate energy.
6 Organize your day
A great source of stress is that you feel overwhelmed by all the daily responsibilities that you have to fulfill and the apparent lack of carrying it out. An excellent way to deal with it is by organizing your day, set flexible hours that you can carry out and prioritize your needs according to what is most urgent to do.
7 Distract yourself
Distracting the mind is necessary so that your brain does not get exhausted and you can maintain the proper concentration. For this, it is necessary that you take small breaks of 10 minutes throughout the day and find a longer time to do an entertaining activity, such as going for a walk, practicing your favorite hobby, reading, listening to music, etc.
Beware of high cortisol levels during pregnancy
One point that we believe is important to emphasize is the appearance of high cortisol levels during pregnancy, which is completely normal and expected in the last weeks of pregnancy. This is due to the production of CRH by the placenta, which serves as a stress hormone stimulant to prepare the body for the great activity that is about to take place.
These cortisol levels are not harmful to the mother and less so to the baby, since they are even necessary for the ideal development of their lungs and brain, as well as to prepare for their arrival in the world.
