You feel mega stressed and that permanently? Attention! You absolutely have to reduce stress hormones if you want to stay healthy! We tell you how to do it!
Important meetings, customers who can't wait, an appointment at the workshop, the best friend's birthday, taking the kid to soccer and then the cat has to go to the vet too.
Sometimes we really don't know where our heads are. Everything goes haywire.
We all feel that way from time to time. Only if this is the permanent state, it becomes dangerous for you.
Long-lasting stress makes us sick. Both physically and mentally. If we are hectic for a long time and don't get a break, it is often difficult to reduce stress hormones.
But there are a few simple ways you can reduce stress hormones!
What are we even talking about when we talk about stress hormones here? To be precise, we are talking about cortisol.
Table of contents
What are the stress hormones
Cortisol, adrenaline, noradrenaline or all of them together? Let's quickly clarify a few terms.
Adrenalin is an acute stress hormone. Our body releases it when we are startled or something falls on us. Adrenaline works in muscles, blood vessels and fatty tissue. It is produced very quickly and is gone again just as quickly.
Norepinephrine is mobilizing in the nervous system. You surely know it from school or university time. This hormone helps you to get the best out of your work quickly and just before the deadline.
Cortisol is the long-term stress hormone. Once it has been formed, it takes a long time for it to be broken down again. If we do not succeed in reducing this hormone again and again, it can end in burnout.
You have to take these stress symptoms seriously!
Why is it important to reduce stress hormones?
So, you probably know that stress can sometimes be like a knot in your stomach. It can make you feel anxious, stressed, and on edge. But did you know that stress can also mess with your hormones? Yes, really!
When you're stressed, your body releases stress hormones like cortisol. This is okay in small amounts, but if these hormones stay at high levels for too long, it can have negative effects on your health.
What are the consequences of stress hormones?
Reducing stress hormones is incredibly important for your well-being and health. When you're stressed, your body releases hormones like cortisol that put you on alert.
That's okay if it's temporary, but if those hormones are permanently at high levels, it can have serious effects.
- Sleep disorders
- Impaired immune system
- Concentration and memory problems
- Decreased libido
Sleep disorders
Stress can cause your mind to be restless and you have trouble falling asleep or staying asleep through the night. You toss and turn in bed and your mind is full of thoughts that won't let you rest.
It's really frustrating, I know. Because when you don't get enough sleep, you feel tired and unfocused the next day. But don't worry, there are ways to deal with it.
Try to establish a relaxing routine before bedtime. This can be a warm shower, reading a book or listening to soothing music. Create a comfortable sleeping environment where you feel at ease and try to keep your mind away from stressful thoughts.
If you're still having trouble sleeping well, feel free to talk to a doctor or sleep specialist. They can give you more tips and possibly treatment options.
Impaired immune system
Stress hormones like cortisol can affect your immune system and make it weaker. This means that you can become more susceptible to diseases and infections.
Of course, that's not cool, because none of us want to be sick, right? That's why it's so important to take care of yourself and relieve stress.
There are many ways to boost your immune system. Make sure you eat a healthy diet with plenty of fresh fruits and vegetables to get important nutrients. Make sure you get enough sleep, because while you sleep, your body regenerates and your immune system can be strengthened.
Concentration and memory problems
Stress can keep your mind so busy that it becomes difficult to focus on a task. You might get distracted easily or feel overwhelmed all the time. This can be really frustrating when you need to get important things done.
But don't worry, there are ways to deal with it. A good idea is to set priorities and break tasks into smaller steps. This way you'll keep track of everything and be able to concentrate better.
Decreased libido
You know, when you're stressed, it can affect your sexual desire.
Stress hormones can affect your desire and make you less interested in sexual activity. This is completely normal, and it happens to many people.
But don't worry, there are ways to deal with it. One good way is to schedule time for relaxation and self-care. This can mean consciously taking time for yourself to relax and relieve stress.
Communication is also important. Talk to your partner about what you're feeling and find ways together to experience intimacy and connection in a different way.
And remember that stress is temporary and your libido can return to normal once you find ways to manage stress and feel good again.
How you can reduce stress hormones
It is important that you know that everyone reacts differently to stress. For some, it is enough if a planned appointment has to be postponed.
Others juggle between 3 appointments at the same time and are still not stressed. Just as our perception of stress is different, so is the breakdown of stress hormones.
What we all have in common: Everyone needs time out from stress to come down again.
By the way, a very high cortisol level feels like this: Inner restlessness + irritability + mild aggression + ravenous hunger + foggy thoughts.
How you can reduce stress hormones can be summed up in three words: Proper nutrition, enough breaks and exercise. These are the main factors to reduce stress.
1. eat healthy
First and foremost: reduce sugar!
Food itself does not release stress hormones in the body. But they can promote the release of cortisol.
What we eat affects blood sugar levels. With sugar, it shoots up and drops quickly. The higher the blood sugar level, the better it is for your cortisol, and that in turn is bad for you.
But especially in stressful phases, many people reach for chocolate and sweets. This only makes everything much worse.
For up to five hours, sweets keep your blood sugar levels high. Our body releases cortisol and adrenaline during this time.
And usually there is not only sugar in the unhealthy foods, but also white flour. And that makes the blood sugar level rise again.
In stressful phases, our body needs plenty of vitamins and nutrients to compensate for the stress hormones.
Diet tips
- Do not train with an empty stomach
- Eat the last time at least 3 hours before going to bed
- Make sure to eat 5 servings of fruits and vegetables daily
Did you know that changing your diet can be so easy?
2. make sure you have enough recovery moments
Probably the hardest part of the whole thing. But without enough sleep and breaks, your body will struggle a lot.
The best way to reduce stress hormones is a good and restful sleep. The only problem is that a lot of stress often automatically leads to restless sleep. And that in turn leads to new stress.
Two hormones are involved here. On the one hand, cortisol and, on the other, the sleep hormone melatonin. The sleep hormone increases when it gets dark outside and ensures that we become tired. Then, when we sleep, the cortisol in the blood starts to decrease.
3. avoid caffeine
Especially when things get stressful, we increasingly reach for the saving cup of coffee. But that's not a good idea.
Coffee junkies beware: Caffeine increases the production of the stress hormone cortisol.
By the way, this applies not only to coffee, but also to energy drinks. The caffeine stimulates the adrenal cortex. It begins to release cortisol.
You can even make the amount of stress hormone in your blood double.
If you can't give up caffeine altogether, you should switch to green tea. Although it also contains caffeine, it also has a calming effect. Among other things, because of the amino acid L-theanine, which is supposed to inhibit cortisol production.
Drinking tips
- Treat your body to at least 2 liters of still water daily
- Drink unsweetened herbal teas - preferably also cold
- Try to drink as little coffee as possible
4. sports and exercise
Yes, it's mega stressful right now and you don't have time for sports. Stop! Don't let stress be an excuse.
Because no matter what kind of exercise or distraction - it helps us reduce stress hormones.
It's not about you training particularly long or particularly hard. That wouldn't be a good idea anyway. Because training too intensively in turn leads to stress increasing.
If you want to reduce stress hormones, you need to take a calmer approach. The best options are hiking, cycling, yoga or meditation. Ideally a mix of these.
Our tip: Move every day. Go for a walk for at least 30 minutes on all non-training days.
Try to exercise at least every 2nd to 3rd day. Just 20 to 30 minutes is enough to get you back on track.
I personally go bouldering 1x per week. That works wonders!
5. social support
Social support can play a big role in reducing stress hormones. When you interact with others and have a supportive community, you can feel better and manage stress better. Here are some ways social support can help:
- Emotional support: When you are feeling stressed, it can be very helpful to talk about it with friends, family or a trusted person. Sharing your feelings and concerns can be a huge relief and make you feel like you're not alone.
- Problem solving support: Sometimes it's helpful to hear other people's perspectives to find possible solutions to stressful situations. You might get feedback, advice, or even practical help to deal with challenges.
- Community and connectedness: Interacting with other people can give you a sense of belonging and connection. Feeling part of a community can provide comfort and support and help you relieve stress.
- Distraction and joy: Spending time with friends or family can be a welcome distraction from stress. Shared activities and laughter can trigger positive emotions and help you reduce stress hormones.
- Support networks: There are several social support networks, whether online or in your local community. These networks provide a platform to share with people who have similar experiences and can offer support.
Remember that it's important to actively seek social support and also be there for others yourself. A supportive community can help you reduce stress hormones and promote a sense of strength and well-being.
How high cortisol levels occur
Most of the time, there is not one trigger. Several come into play at the same time. And then it becomes critical.
These are the classics
- Too little sleep
- Way too much sport
- Sport on an empty stomach
- Too much coffee
- Way too much stress at work
- Too few breaks and time off
- Leisure stress
- Unhealthy diet: too much in the evening, too little during the day and overall too few vitamins and nutrients
Do you recognize yourself in it?
That goes well for a while. It's quite normal for there to be stressful phases during the year. The body can cope well with that. Provided that it then gets enough rest again.
But if you consistently do these classics for more than a week, it becomes critical.
What happens when cortisol levels remain high
You should definitely try to reduce stress hormones. Because otherwise it can end badly.
Too much cortisol
- Releases fat and stores it in the abdomen and liver
- increased blood sugar levels and leads to diabetes in the long term
- is bad for the mood and makes you easily irritable and aggressive
- breaks down muscles and bones
- makes you age prematurely
- Provides for ravenous appetite attacks
- decreases your libido
- makes your immune system shut down and makes you more susceptible to infections and inflammations
- Increases your blood pressure
Our conclusion
If you want to reduce stress hormones, try to create more relaxation moments. Even though this may sound hectic again, it's worth taking the time. You only have one body - take care of it!
All the best for you!
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