Stress and cortisol
Stress is a normal and often healthy part of life. There are even instances of “eustress,” which is considered a good thing - this is the kind of stress you feel working toward something you can be proud of or making an achievement. Eustress isn’t debilitating.
Stress can be positive and help you avoid danger or meet a deadline. But when you have too much to handle, your stress becomes negative and can affect your health, mood, productivity, relationships, and quality of life.
Everyone expresses stress from time to time. Anything from everyday responsibilities like work and family to serious life events such as a new diagnosis, war, or the death of a loved one can trigger stress.
Cortisol is a hormone that is released in response to stress. It helps your body prepare to fight or flee a threat. This sort of stress response might make your hands and feet feel cold when you’re feeling stressed. In the short term, cortisol can help you stay focused and alert. But when you have too much cortisol for a long period of time, it can have negative effects on your health.
High levels of cortisol can:
Increase your risk of heart disease, stroke, and diabetes.
Weaken your immune system.
Make you gain weight, especially around your middle.
Increase your risk of depression and anxiety.
Disrupt your sleep.
Make it difficult to concentrate.
Lead to hair loss.
Speed up the aging process.
If you are feeling stressed, there are things you can do to manage your stress and lower your cortisol levels. Here are a few tips:
Get regular exercise. Exercise is a great way to relieve stress and reduce cortisol levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Get enough sleep. When you don't get enough sleep, your body produces more cortisol. Aim for 7 to 8 hours of sleep each night.
Eat a healthy diet. Eating a healthy diet can help to improve your overall health and well-being, and it can also help to lower cortisol levels. Focus on eating plenty of fruits, vegetables, and whole grains.
Practice relaxation techniques. Relaxation techniques such as yoga, meditation, and deep breathing can help to reduce stress and lower cortisol levels.
Spend time with loved ones. Social support is important for stress management. Spend time with loved ones who make you feel good.
Avoid caffeine and alcohol. Caffeine and alcohol can worsen stress and make it difficult to sleep.
Learn to say no. Don't overextend yourself. Learn to say no to requests that will add to your stress levels.
Take breaks. If you're feeling stressed, take a break from whatever you're doing. Go for a walk, listen to music, or do something else that relaxes you.
Seek professional help. If you're struggling to manage your stress, talk to your doctor or a therapist. They can help you develop coping mechanisms and strategies for managing stress.
No one is going to be shocked to learn that getting enough sleep, exercising, eating right, regularly relaxing, and avoiding mind-changing substances can lead to a healthy life. Stress, however, is one major factor that all of those things remain true.