Stress and Cortisol: Tips and Food Supplements to Help You Fight Them

We have all felt stress at some point in our lives, either because of a heavy workload, financial worries, family conflicts or simply because of the speed at which today's world is moving. While having a little stress can be helpful in certain circumstances in which we need a little adrenaline to face a challenge, what happens when stress becomes constant and how can we manage it?

Understanding Stress and Cortisol's Function

When stress takes over our daily lives, our body produces cortisol, aka "the stress hormone". It is produced by the adrenal glands, located above the kidneys, in response to threatening situations that trigger the so-called "fight or flight" response in our bodies.

In the short term, cortisol is beneficial, as it helps us keep our energy and motivation up at specific times. However, when produced in excess or over a prolonged period, it can have negative effects on our health.

Tips to Reduce Stress

To reduce stress levels, it is important to address the underlying causes that trigger stress:

Focus on what's important

Have you ever stopped to think about how much of your stress is necessary? Often, we worry about things that are out of our control. The trick is to focus on what we can change, and therefore it is in our control, and let go of what we can't control. It can be helpful to practice stress reduction techniques such as meditation, which can help reduce cortisol levels.

Disconnecting is essential

When you feel that stress is getting the best of you, have a moment to yourself. Go for a walk, listen to music, read a book, chat with a friend, or even meditate. These small actions can make a big difference in your well-being. Also, consider taking up a hobby you are passionate about or taking time to practice sports regularly. Not only will a passion for a hobby or physical activity distract you from daily stress, but they also release endorphins, improving your mood and reducing stress. Stress is an inevitable part of life, but how you manage it is in our hands.

Get to know yourself

One of the main elements in effectively combating stress is self-awareness. It is crucial to remember that we are all unique individuals, and this is reflected in our ability to handle the pressures and stresses of daily life. Some of us may be able to withstand high levels of stress, while others may feel overwhelmed when faced with situations that others would consider minor. You need to be aware of your stress signs and understand when you are reaching your limit. Once you have identified these signs, you must adopt measures to take care of yourself.

Make prioritized task lists

If you suffer from long-term stress, high levels of cortisol can negatively affect your memory and your ability to learn. Often stress is caused by heavy workloads, whether related to chores at home, work or university. To manage all that work and maintain your productivity without feeling too much pressure, you could consider different ways to distribute your tasks realistically. You can do this through prioritised lists, or by organising your tasks in a calendar or diary that allows you to break down all the work into small sub-tasks each day. This way you will know what you have to do each day and manage your time better. These techniques can give you peace of mind in your day-to-day life. Putting all your work on paper will free your head from all the accumulated stress.

Make sure you get enough rest

Elevated cortisol levels can interfere with your natural sleep cycle, leading to disorders such as insomnia. It is therefore crucial that you establish a regular sleep routine. Create a restful environment in your bedroom and switch all your worries off before going to bed. Turning off electronic devices and practising relaxation techniques such as mindful breathing or gentle stretching can help prepare your mind and body for restful sleep. If you are well rested, you will find yourself equipped to face the challenges of the following day with greater mental clarity and resilience to stress.

Practice mindful breathing

An effective strategy for coping with stress is to practice mindful breathing, which includes techniques such as meditation and yoga. Spending time training your mind and body to focus on your breathing can be a powerful antidote to stress. Meditation allows you to calm your mind, reduce anxiety, and increase mental clarity. Yoga, on the other hand, combines mindful breathing with movement, promoting relaxation and flexibility both physically and mentally. These disciplines will help you cope with stress, as well as improve your overall well-being. We recommend integrating them into your daily or weekly routine so you can find a sense of peace and balance, especially when you are faced with stressful situations.

Contact a mental health professional

Long-term high cortisol levels can have an impact on levels of neurotransmitters such as serotonin and dopamine, which are vital for regulating mood and emotions. For this reason, if you feel that stress has become a constant part of your day-to-day life, consider seeking professional help. Mental health therapists and psychologists are trained to provide you with the tools you need to manage stress effectively. Don't underestimate the power of talking to someone who can understand and help you address your concerns.

Integrate healthy eating into your lifestyle

Cortisol can affect digestion and gut microbiota balance, which is the community of beneficial bacteria that inhabit our gut. These play an important role in digestion and nutrient absorption, as well as in regulating the immune system. To take care of your digestive health, consider following a diet rich in fruits, vegetables, whole grains and lean proteins. These foods provide the nutrients you need to keep your energy and concentration high. Also, make sure you stay well hydrated.

Get help from food supplements

There are plant-based food supplements that can help improve your well-being, both internally and externally. For example, it can be helpful to include adaptogens in your daily routine, which are known for helping to balance our energy levels and reduce stress-related fatigue.

In the following table, we recommend the ones that can be useful for mitigating stress and its associated symptoms:

Despite the challenges life presents us with, keeping an optimistic attitude is essential. Through self-control and taking care of our mental health, we can cope with the adversities and the stress that we are subjected to in our day-to-day lives. Remember, our mental health guides every step we take and the decisions we make.