He cortisol is known as the “stress hormone”. Produced by the adrenal glands, this hormone plays a vital role in the body, helping to regulate metabolism, the immune system and the response to stress situations.
However, when cortisol levels remain elevated for prolonged periods, it can have negative health effects, including hypertension, heart diseases, weight gain, sleep disorders y memory problems. Controlling cortisol effectively is essential to maintaining physical and mental balance.
Sleep has a significant impact on cortisol production. According to a study published by the Cleveland Clinicthe sleep deprivation It is directly related to elevated cortisol levels the next day. The body uses sleep to regulate and restore hormonal balance. Lack of rest can lead to an increase in cortisol production, which exacerbates stress and affects other body functions.
The National Sleep Foundation recommends sleeping between 7 and 9 hours per night to keep cortisol levels within a healthy range. Establishing a consistent sleep routine, limiting screen exposure before bed, and creating a quiet, dark environment are key practices to improve sleep quality and reduce cortisol.
Exercise is one of the most effective methods to reduce cortisol in the short term. However, you have to be careful with excessive exercise, since intense and prolonged workouts can have the opposite effect and increase cortisol levels. According to a study published in the American Journal of Physiologymoderate exercise, such as walking, swimming, or cycling for 30 minutes a daycan reduce cortisol levels and improve mental health.
Moderate exercise helps reduce stress and improves blood circulation, which contributes to better hormone control. Additionally, regular exercise has been shown to improve brain function and reduce anxiety, which is also related to cortisol regulation.
Diet plays a crucial role in regulating cortisol levels. A study published in the National Library of Medicine emphasizes that diets high in refined sugars, saturated fat y refined grains can increase cortisol production, while a fiber rich diet, whole grains y fruits and vegetables can help keep cortisol levels under control.
Additionally, some specific nutrients have adaptogenic properties that help reduce cortisol. For example, the omega-3found in foods such as fatty fish, walnuts y chia seedshas been shown to have anti-inflammatory and hormonal regulating effects. A study published in the Journal of Clinical Endocrinology & Metabolism found that supplements omega-3 They can reduce cortisol levels in stressful situations.
The use of relaxation techniques has been widely supported by science as an effective means of reducing cortisol levels. The meditation and the yoga They have been shown to be powerful tools for promoting relaxation and decreasing cortisol production. In a study carried out by the Harvard Medical Schoolit was found that the mindfulness meditation It significantly reduces cortisol and improves general well-being, allowing the body to relax and recover after moments of stress.
He yogafor its part, has shown positive effects on hormone regulation. According to research published in the Journal of Clinical PsychologyPracticing yoga regularly can reduce cortisol levels in people with chronic stress. Techniques like deep breathing They are also useful as they activate the parasympathetic nervous system, promoting a relaxing response and reducing cortisol.
Some natural supplements, such as ashwagandha, rodiola y tulsi (purple basil)have been the subject of studies that demonstrate their ability to reduce cortisol levels. According to a study published in Medline Plusthe ashwagandha it’s a adaptogen which has been shown to be effective in reducing cortisol and improving the stress response. In a clinical trial, participants who took ashwagandha They experienced a significant decrease in cortisol levels and reported an improvement in their overall well-being.
Another study of the National Library of Medicine emphasizes that the rodiola (Rhodiola rosea), traditionally used in countries such as Russia and Scandinavia, has positive effects on stress and can help reduce fatigue and cortisol. These adaptogens work by influencing the hormonal system, helping the body to better adapt to stressful situations.
