Chronic stress destroys health: how to recognize excess cortisol.

According to ТСН: Chronic stress can lead to elevated levels of cortisol, the primary hormone responsible for the body's response to stress. Initially, cortisol helps adapt to stressful situations, but its excess can have negative health consequences.

Cortisol is called the 'stress hormone' for a reason - it actively acts during stressful moments. However, its role in the body is much broader.

What cortisol does:

• Participates in the metabolism of carbohydrates, fats, and proteins.

• Regulates blood sugar levels by increasing glucose synthesis in the liver.

• Ensures an anti-inflammatory response.

• Controls blood pressure.

• Facilitates stress responses.

Symptoms of elevated cortisol

High levels of cortisol can significantly impact various bodily functions. Here are possible symptoms to watch for:

• Weight gain – increased cortisol levels stimulate glucose production.

• Skin problems – cortisol affects the skin's immune system, potentially leading to reduced hydration, the appearance of bruises and stretch marks, as well as collagen and elastin degradation due to stress.

• Mental and psychological issues – stress can negatively affect cognitive functions: concentration decreases, memory is impaired, anxiety and depression increase, mood swings, apathy, and fatigue may occur.

• Sleep disturbances – high cortisol levels can lower melatonin levels, leading to insomnia and frequent awakenings.

• Frequent colds – cortisol can reduce the number of white blood cells responsible for immune defense.

How to lower cortisol levels – simple tips

• Sleep 7-8 hours a day.

• Engage in regular physical exercise, but avoid overly intensive workouts.

• Limit sugar, caffeine, and alcohol consumption.

• Consume plenty of fruits, vegetables, and whole grains.

• Add magnesium-rich foods like nuts, seeds, and legumes to your diet.

• Practice daily relaxation techniques such as yoga, meditation, or breathing exercises.

Recognizing the symptoms of elevated cortisol levels is an important step in maintaining one's health. A healthy lifestyle that includes sufficient sleep, physical activity, and balanced nutrition can help reduce stress levels and support the normal functioning of the body. Remember that regular monitoring of your well-being will help you take necessary actions in time to improve your quality of life.