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Do you often feel stressed, tense, or simply burned out?

Cortisol, known as the stress hormone, plays a central role in such moments. While it is essential for our body, a permanently elevated cortisol level can negatively affect health. The good news: There are numerous ways to lower cortisol levels – and many of them are easy to integrate into daily life.

Why is a high cortisol level problematic?

Cortisol is released by the adrenal glands and helps the body respond to stress. In the short term, this is useful, for example, in acute dangers. It becomes problematic when the cortisol level remains elevated permanently.This can lead to symptoms such as sleep problems, weight gain, increased blood pressure, a weakened immune system, and even depression. Therefore, it is worthwhile to be aware of your stress level and actively do something about it.

Home remedies for high cortisol levels

Many people underestimate the effect of simple home remedies, but often they are the first step towards a more balanced cortisol level. Here are a few tips:

• Drink tea: Especially calming teas like chamomile, lavender, or green tea can help reduce stress levels.

• Breathing exercises: Deep, conscious breaths signal to the body that there is no immediate danger and can noticeably reduce cortisol levels.

• Outdoor exercise: Even a 20-minute walk in the green can work wonders.

Magnesium: The silent hero against stress

Magnesium plays an important role in metabolism and helps regulate cortisol. A deficiency can increase stress levels and lead to muscle tension or sleep problems. Foods like almonds, spinach, avocados, and bananas are rich in magnesium and can help lower cortisol levels.Alternatively, there are also magnesium tablets that can be used when there is an increased need.

Lower cortisol through proper nutrition

The food we consume directly affects cortisol levels. A balanced diet with fresh, unprocessed foods can help reduce stress hormones. Particularly helpful are:

• Omega-3 fatty acids: Found in fatty fish like salmon, walnuts, or flaxseeds.

• Vitamin C: Bell peppers, oranges, and berries can lower cortisol levels.

• Complex carbohydrates: Whole grain products stabilize blood sugar and reduce stress reactions.

Medications and Supplements

If home remedies and dietary changes are not sufficient, tablets and supplements can help lower cortisol levels. Adaptogens like Ashwagandha, Rhodiola, or Ginseng have proven effective. They help the body better manage stress and regulate cortisol balance. Important: Always consult a doctor or pharmacist before taking medications or supplements.

A healthy lifestyle is key

In the end, it is a combination of different approaches that sustainably helps. Adequate sleep, regular exercise, a conscious diet, and targeted relaxation techniques are the best tools to lower cortisol.Listen to your body and give it the rest it needs. With small changes, you can achieve significant effects and protect your health in the long term.