medically reviewed by Dr Godmi Tresa
8 mins readStress can be a challenging and overwhelming experience. It can manifest in various ways, both physically and emotionally. Stress can make you feel tense, anxious, and overwhelmed. It may affect your sleep, appetite, and overall well-being.
But do you know what's happening inside your body?
When faced with stress, whether from physical, emotional, or psychological sources, the body initiates a stress response by releasing cortisol. This response often gets referred to as the "fight-or-flight" response. Cortisol plays a crucial role in preparing the body for action. It accomplishes this by elevating blood sugar levels, suppressing functions that are not immediately essential, such as digestion and reproduction, and improving alertness and concentration.
Cortisol is a hormone made by the adrenal glands, which are found on top of the kidneys. It plays essential roles in the body, such as regulating metabolism, immune response, blood pressure, and inflammation. Cortisol helps us gather energy and cope with stressful situations.
Although cortisol is beneficial in handling short-term stress, it can cause problems when its levels remain high for a long time. Continual exposure to stress and persistent high cortisol levels can harm our well-being and lead to various health problems, including:
Natural approaches, such as holistic medicine and yoga, can reduce cortisol levels and promote overall well-being.
Here are some key benefits:
Holistic medicine and yoga techniques activate the body's relaxation response, reducing stress and lowering cortisol levels. Regular practice enhances stress resilience and fosters calmness.
Holistic approaches like yoga fosters mind-body connection, promote balance and harmony and positively impact cortisol regulation.
Holistic practices enhance emotional well-being, reduce anxiety, and promote inner peace by lowering cortisol levels naturally.
Regular yoga improves physical health by enhancing flexibility, strength, and cardiovascular fitness. It also lowers cortisol levels, benefiting blood pressure, immune function, and inflammation regulation.
Holistic approaches, like yoga and relaxation techniques, improve sleep quality and regulate cortisol levels.
Holistic medicine empowers self-care and creates a healing environment. It offers natural methods, including nutrition, herbal remedies, acupuncture, mindfulness, and energy therapies, to lower cortisol and restore balance for overall well-being.
Mindfulness impacts the body's stress response and cortisol regulation by focusing on the present moment with openness and acceptance.
Numerous studies have shown the effectiveness of mindfulness in reducing cortisol levels and managing stress. For example, a study published in the Journal of Consulting and Clinical Psychology found that mindfulness-based stress reduction techniques significantly reduced cortisol levels among participants with high levels of psychological distress.
Mindfulness has transformed my life. I used to feel overwhelmed by stress and racing thoughts. But since I started practising mindfulness meditation daily, I feel more centred, calm, and in control of my emotions. Mindfulness has improved my overall well-being.
~A Nirva Client
Adaptogens aid stress adaptation and balance by supporting the body's stress response system and regulating cortisol levels.
Some popular adaptogens for cortisol regulation are
Consult a healthcare professional for adaptogen dosage and precautions due to individual circumstances, herb variations, and potential interactions.
Remember to consult healthcare professionals, particularly if you have underlying health conditions or are taking medications, to ensure the suitability of holistic approaches.
As a result, cortisol levels decrease, promoting a state of calmness.
Support of research works:
Gentle poses for relaxation and stress reduction:
Pranayama refers to yogic breathing exercises that promote breath control and awareness. Pranayama practices can directly impact the body's stress response and cortisol regulation.
Some techniques for specific pranayama practices beneficial for stress reduction include:
Pranayama has brought me a deep sense of calm and clarity amidst the chaos of life.
A Nirva Client
Starting something new will always be a challenge for most. Embrace the challenge as a chance to discover your strengths, learn new skills, and expand your horizons.
Here are some tips for establishing holistic practices and being consistent:
Consult healthcare professionals for personalised guidance on integrating holistic practices into your well-being plan. They provide insights, contraindications, and necessary adjustments based on your needs. Seeking professional support ensures the safe and effective integration of holistic practices into your lifestyle.
Holistic medicine and yoga practices are highly beneficial for effective and natural stress management and cortisol regulation. They address the mind, body, and spirit comprehensively. Incorporating mindfulness, herbal remedies, and yoga nurtures overall well-being and balance. Embrace your unique journey, as finding the right combination of practices takes time. Be patient and compassionate as you explore and integrate holistic approaches. Empower yourself to take control of your well-being and live a vibrant, resilient life.
Dr. Bhavya
She offers a holistic approach to healing that focuses on the interplay between the body, mind, and spirit. Her expertise in these areas allows her to provide comprehensive care for various conditions, from musculoskeletal disorders to stress-related illnesses. She is dedicated to empowering women to take control of their health and well-being. Her proactive approach to healthcare emphasises the importance of preventive measures and natural remedies.
Here's how chronic stress affects cortisol levels:
It's important to note that while cortisol is essential for the body's stress response, prolonged elevation of cortisol due to chronic stress can negatively affect physical and mental health. These effects can include impaired immune function, increased inflammation, metabolic disturbances, mood disorders, sleep disruptions, and an increased risk of chronic diseases such as cardiovascular disease and diabetes. Managing and reducing chronic stress through various techniques, such as mindfulness, relaxation exercises, regular exercise, and social support, can help restore healthy cortisol levels and promote overall well-being.
Nutrition plays a significant role in cortisol management. The food we consume can impact cortisol levels directly and indirectly, influencing our body's stress response. Here are some ways in which nutrition affects cortisol management:
Exercise plays a significant role in cortisol regulation. When done appropriately, exercise can help manage cortisol levels and promote a healthy stress response. Here's how exercise affects cortisol regulation: