Cortisol, the stress hormone

Cortisol is a hormone produced by the adrenal glands, also known as the “stress hormone” due to its crucial role in the body’s response to stressful situations.

While it is necessary for the proper functioning of our body, excess cortisol can have negative effects on health, causing issues such as weight gain, insomnia, anxiety, and even a weakened immune system. All of this is the subject of ongoing study and research by experts at the Lucia Magnani Health Clinic.

What cortisol is and how it works in the body

Cortisol is a steroid hormone produced by the adrenal glands, released in response to the 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. Under normal conditions, cortisol follows a circadian rhythm: its levels are highest in the morning to help us wake up and face the day, and gradually decrease in the evening.

When the body is under stress, more cortisol is released to prepare the body for a “fight or flight” response. However, chronic stress leads to constantly elevated cortisol production, which can have harmful long-term effects.

The negative effects of high cortisol levels

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

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

How to counter excess cortisol

There are several effective strategies to reduce cortisol levels and manage stress. Here are some of the most effective:

1. Regular physical activity: Exercise is one of the best ways to reduce cortisol. Activities such as yoga, walking outdoors, swimming, or cycling can help lower stress levels and, consequently, 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 support relaxation of the parasympathetic nervous system, which is responsible for lowering the stress response.
3. Balanced diet: A balanced diet rich in fruits, vegetables, and lean proteins can help regulate cortisol levels. Foods like dark chocolate, green tea, and those rich in vitamin C have been linked to reduced cortisol.
4. Getting enough sleep: Sleep is essential for keeping cortisol levels under control. Sleep deprivation, in fact, leads to increased production of this hormone. Try to get at least 7–8 hours of sleep per night to reduce stress and improve overall 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 to lower cortisol levels and improve mental health.

Reducing cortisol through a healthy lifestyle

Adopting a healthy lifestyle is essential for keeping cortisol levels under control. This includes not only physical activity and diet, but also avoiding harmful habits such as excessive caffeine intake, alcohol abuse, and smoking. These behaviors can increase stress and, consequently, cortisol.

At Lucia Magnani Health Clinic, the Long Life Formula® programs, which always begin with an advanced medical check-up, offer guests an integrated and personalized approach to keeping the body in balance, combating oxidative stress, and managing chronic stress.

Through 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.