Key Messages
Relaxation & Exercise: Breathing exercises, tea, and fresh air lower cortisol.
Nutrition: Magnesium-rich foods support hormone balance.
Healthy Lifestyle: Sleep, exercise, and mindful eating help in the long term.
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 can be easily integrated 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 makes sense, such as in the case of acute dangers. It becomes problematic when the cortisol level remains elevated permanently. This can lead to symptoms such as sleep problems, weight gain, high 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 they are often 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 acute danger and can noticeably lower cortisol levels.
- Exercise in the fresh air: 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, magnesium tablets can be used when there is an increased need.
Lower cortisol through the right diet
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: 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 cope with stress and regulate cortisol balance. Important: Always consult a doctor or pharmacist before taking medications or supplements.
A healthy lifestyle is the 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 great effects and protect your health in the long term.
