Do you feel like you're constantly "on edge"? Your thoughts are racing at 100 per hour and you feel exhausted before your day even starts? Your enemy is not only a hectic schedule, but also the hormone cortisol, which can wreak havoc on your body.
Have you ever wondered why you feel tired despite getting enough sleep? Or why fat keeps accumulating around your belly, regardless of diet and exercise? The culprit may be the hormone cortisol, which the body releases in stressful situations.
What is cortisol and why does it become a problem?
Cortisol is the body's natural response to stress - it helps us "get through" tense moments, raises blood sugar for energy, and speeds up the heart rate. But when cortisol levels are chronically elevated, the body goes from "fight or flight" mode to a state of constant tension. This can eventually become a dangerous spiral.
Signs that you are in the grip of cortisol addiction
If you are under constant stress and your cortisol levels are constantly “pulsating,” your body starts to respond with warning signs. Here are some of the most common:
Constant fatigue despite getting enough sleep: Even though you sleep 7-8 hours a night, you wake up exhausted, like you just ran a marathon. High levels of cortisol at night interfere with deep sleep, leading to insomnia and restless awakenings.
Fat around the belly that won't go away: Cortisol promotes fat accumulation, especially around the belly, because the body thinks it needs energy reserves to “survive.” That’s why when we’re stressed, we often gain weight in the places we least want it.
Constant cravings for sweet and fatty foods: Cortisol stimulates appetite, especially for carbohydrate-rich foods, as the body needs a quick sugar boost for “fight or flight.” After every strenuous task or argument, do you find yourself craving dessert or a snack? Cortisol is the culprit!
Concentration problems: Chronic stress weakens the hippocampus, the part of the brain that controls memory and learning. Are you forgetting important dates and losing focus on tasks? Your brain is fighting a battle with stress.
Mood swings: Elevated cortisol negatively affects hormone balance, causing outbursts of anger, anxiety, and even feelings of hopelessness.
How does cortisol lead to burnout and serious illness?
Cortisol plays an important role in dealing with acute stress. However, prolonged exposure to high levels of this hormone overloads all of the body's systems. If we don't take action in time, it can lead to serious health problems, such as:
Prolonged exposure to high levels of cortisol overloads all organ systems. In the long term, it can develop:
Burnout: The body literally “shuts down” due to prolonged overstimulation. You feel empty, listless, and completely lacking energy.
High blood pressure and heart disease: Elevated cortisol speeds up the heart rate, which in the long term increases the risk of heart attack.
Type 2 diabetes: Cortisol persistently raises blood sugar, which puts a strain on the pancreas and can lead to insulin resistance.
Depression and anxiety: Cortisol affects the balance of serotonin, the happiness hormone, which increases the risk of mental disorders.
How to reduce cortisol levels and take control?
Cortisol is not an invincible enemy – with thoughtful steps, you can restore balance and calm your body and mind. Start with these simple steps:
Introduce regular physical activity: Moderate exercise, such as yoga, Pilates, or nature walks, has been shown to reduce cortisol levels and strengthen the body. Avoid overly intense workouts, which can have the opposite effect.
Practice deep breathing: Breathing techniques like 4–7–8 breathing or meditation help calm the sympathetic nervous system, which immediately reduces stress.
Ensure quality sleep: Maintain a regular bedtime, avoid electronic devices for at least 30 minutes before bedtime, and establish an evening routine that calms your body.
A balanced diet: Make sure you eat meals rich in fiber, protein, and healthy fats. Reach for foods that naturally reduce cortisol – avocados, dark chocolate, blueberries, and green tea are your allies.
Set boundaries: Learn to say “no” and avoid a busy schedule. Allow yourself to rest without feeling guilty – you don’t always have to “save the world.”
Cortisol can be our ally when we deal with short-term stress, but it becomes our enemy when it takes control. Listen to your body and watch for signals that warn you that it's time for a change. With the right steps, you can restore balance and live a more relaxed life without the hidden enemy lurking in the background.
