Cortisol, often referred to as the stress hormone, plays a critical role in our body. However, its excess can lead to numerous health problems, such as chronic stress, insomnia or weakened immunity. This article explains what cortisol is, the symptoms of its overproduction and practical steps to manage it effectively.
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What is cortisol?
Cortisol is a hormone produced by the adrenal glands in response to stress. It is essential for regulating many bodily processes, including metabolism, immune function and blood sugar levels. However, chronically elevated cortisol can negatively impact the body.
In stressful situations, cortisol enables quick reactions—boosting energy, sharpening focus, and mobilizing resources. The problem arises when the body is constantly in "fight or flight" mode, leading to overproduction of this hormone.
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Symptoms of high cortisol
Elevated cortisol manifests in various ways, affecting both physical and mental health:
- Sleep issues: difficulty falling asleep, frequent nighttime awakenings.
- Weight gain: particularly around the abdomen, even without dietary changes.
- Weakened immunity: increased susceptibility to infections and prolonged recovery times.
- Fatigue and exhaustion: persistent tiredness despite adequate rest.
- Memory and concentration problems: difficulty retaining information and staying focused.
- Irregular menstrual cycles: particularly in women under chronic stress.
- Mood swings and irritability: Increased sensitivity to stress and frustration.
How to lower high cortisol levels?
Several natural methods can help manage elevated cortisol. Success lies in lifestyle changes and adopting healthy habits. Note that these methods require consistency and time to show results.
1.Stress reduction
Practicing relaxation techniques such as meditation, mindfulness, or yoga can effectively reduce cortisol levels. These methods calm the nervous system and soothe the mind.
2.Healthy sleep
Maintain a regular sleep routine — go to bed and wake up at consistent times. Avoid screens an hour before bedtime and create a peaceful environment in your bedroom.
3.Balanced diet
Consume foods rich in magnesium, B vitamins, and healthy fats. Avoid excessive sugar, caffeine, and processed foods that can strain the body.
4.Regular physical activity
Moderate exercise like walking, swimming, or Pilates helps lower cortisol levels. Avoid overexertion, which can have the opposite effect.
5.Adaptogens: natural support for the body
Adaptogens such as Ashwagandha help the body cope with stress by stabilizing cortisol levels and supporting the nervous system.
Ashwagandha: a natural aolution to lower cortisol
Ashwagandha (Withania somnifera) is one of the most effective adaptogenic herbs, long used in Ayurvedic medicine. Its exceptional properties help the body manage stress and restore hormonal balance.
Cortisol Regulation
Withanolides, the active compounds in Ashwagandha, effectively lower cortisol levels, reducing tension and aiding recovery.
Calmness Through GABA
It modulates GABAergic pathways in the nervous system, promoting relaxation, reducing anxiety, and improving sleep quality.
Adaptogenic Support
As an adaptogen, it helps the body handle physical and mental challenges, enhancing vitality and mental balance even in stressful situations.
Additional Health Benefits of Ashwagandha:
- Improved cognitive function—better memory and focus.
- Boosted immunity—stronger defense mechanisms.
- Stabilized blood sugar levels—supports balanced glucose levels.
- Reduced inflammation—assists in body recovery.
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Why choose Ashwagandha extracts?
Various forms of Ashwagandha supplementation are available—dried roots, capsules, and standardized extracts. Each has its advantages, but for maximum effectiveness and convenience, extracts take the lead.
Powder, root or extract — which to choose?
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Dried roots
The most natural form but requires preparation—such as brewing decoctions—and precise dosing. Effectiveness is subtle, with lower bioavailability of active ingredients.
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Root powder
More convenient than dried roots, but its efficiency depends on quality and production methods. Without standardization, the content of withanolides—key active compounds—remains uncertain.
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Extracts
Advanced extraction technologies, such as those used by Ollywell, provide highly concentrated active ingredients, ensuring better absorption and faster results.
Why are extracts the best choice?
- Effectiveness and precision: standardized extracts, like Ollywell's, ensure a specific concentration of withanolides, crucial for cortisol regulation and overall support.
- Ease of use: no need for brewing or precise measurements—extracts are easy to use and perfect for daily supplementation.
- Reliability and quality: extracts undergo rigorous testing, ensuring each dose contains the optimal amount of active ingredients.
- Efficiency in smaller doses: Higher bioavailability means smaller amounts yield noticeable health benefits.
While the choice of supplementation form depends on individual needs, extracts stand out for their quality, effectiveness, and convenience. Ollywell's Ashwagandha extracts guarantee optimal support for stress management and overall well-being.