Cortisol is a hormone produced by the adrenal glands, also known as the “stress hormone” for its crucial role in the body’s response to stressful situations. Although it is necessary for the proper functioning of our body, excess cortisol can have negative effects on health, causing problems such as weight gain, insomnia, anxiety and even a weakened immune system. All of this is the subject of ongoing study and research by the experts at Lucia Magnani Health Clinic.

What is Cortisol and How Does It Work in the Body?

Cortisol is a steroid hormone produced by the adrenal glands, which is released in response to adrenocorticotropic hormone (ACTH) produced by the pituitary gland. Its main function is to help the body manage stress by regulating metabolism, blood pressure, and immune response. Normally, cortisol follows a circadian cycle: its levels are highest in the morning, to help us wake up and face the day, and gradually decline during the evening.

When the body is under stress, cortisol is released in greater amounts to prepare the body for a “fight or flight response.” However, chronic stress leads to a consistently high production of cortisol, which can have long-term harmful effects.

The negative effects of high cortisol levels

Chronically high levels of cortisol can have numerous negative health effects. Some of the main ones include:

• Weight gain: Cortisol stimulates appetite and promotes the accumulation of fat, especially in the abdominal area.
• Sleep disorders: High levels of cortisol can make it difficult to fall asleep or maintain deep, restful sleep.
• Weakened immune system: Excess cortisol reduces the effectiveness of the immune system, making the body more vulnerable to infections and diseases.
• Cognitive decline: High levels of cortisol are associated with anxiety, depression, and difficulty concentrating.
  
  

How to Counter Excess Cortisol

There are several effective strategies to reduce cortisol levels and combat stress. Let's look at some of the most effective ones:

1. Regular physical activity: Exercise is one of the best ways to reduce cortisol. Activities such as yoga, walking outside, swimming, or cycling can help reduce stress levels and, in turn, cortisol.
2. Relaxation techniques: Practicing techniques such as meditation, deep breathing, or progressive muscle relaxation can help reduce stress and keep cortisol levels in check. These techniques promote relaxation of the parasympathetic nervous system, which is responsible for reducing the stress response.
3. Balanced diet: A balanced diet rich in fruits, vegetables, and lean proteins can help regulate cortisol levels. Foods such as dark chocolate, green tea, and foods rich in vitamin C have been linked to a reduction in cortisol.
4. Get enough sleep: Sleep is essential to keep cortisol levels under control. Sleep deprivation, in fact, leads to an increase in the production of this hormone. Trying to sleep at least 7-8 hours a night is essential to reduce stress and improve general well-being.

The role of social relationships and emotional support

Social relationships can have a strong impact on cortisol levels. Spending time with friends and family, receiving emotional support, and cultivating positive relationships helps reduce stress. Scientific studies have shown that social contact is one of the most powerful tools for decreasing cortisol levels and improving mental health.

Reduce Cortisol Through a Healthy Lifestyle

Adopting a healthy lifestyle is essential to keeping cortisol levels in check. This includes not only physical activity and diet, but also avoiding harmful habits such as excessive caffeine use, alcohol abuse, and smoking. These behaviors can increase stress and, in turn, cortisol.

At the Lucia Magnani Health Clinic, i Long Life Formula®, which always start with an advanced medical check-up, offer their guests an integrated and personalized approach to keep the body in balance, fight oxidative stress and manage chronic stress. The Clean and Relax paths

Thanks to relaxing treatments, proper nutrition and targeted physical activity, guests can reduce cortisol levels and improve their overall well-being, promoting a long and healthy life.