Cortisol: how to live better with the stress hormone?

One in two French people say that their stress has increased significantly in recent years, including 59% of women.

It can be helpful to understand what in our bodies triggers this feeling of unease, which has multiple repercussions on our mental and physical health. As is often the case, we will examine our hormonal function, and more specifically cortisol , commonly known as the "stress hormone ".

Cortisol: a hormone that's good for us

A racing heart, tense muscles… Produced by the adrenal glands, the hormone cortisol helps us react to aggression or danger, whether by fleeing or fighting . It allows us to draw on our reserves to meet a high energy demand from the muscles, heart, or brain. As compensation, it slows down the functioning of other organs, such as those of the digestive system.

This often-maligned hormone is actually part of our body's normal functioning. Daily cortisol secretion follows a fixed rhythm: it peaks between 6 and 8 a.m. to get us awake, then decreases until evening when it reaches its lowest point. By lowering cortisol levels, we regulate our sleep and become more comfortable falling asleep. In short, its role is crucial, provided it's balanced.

Beware of stress and fatigue!

Health and environmental crises, overexposure to screens, a hectic pace of life… We are increasingly confronted with stress and anxiety, which induce cortisol spikes . The consequences remain manageable in the short term: a cortisol surge in the evening guarantees insomnia, but this can be recovered . It's more problematic if stress becomes chronic and persists over time.

Fabrice Midal describes them perfectly in his recent book , "Am I Highly Sensitive?" , published by Flammarion: "When, under the effect of chronic stress, the secretion of these hormones (cortisol and adrenaline) is uninterrupted, the body can no longer keep up; it becomes exhausted. Its oxygenation becomes unbalanced, hence the cramps, stomach aches, faltering memory, and with it, a decline in intellectual resources . Lack of sleep also manifests itself on an emotional level: one feels more vulnerable, more sensitive, 'on edge.'" In daily life, this translates into a strong feeling of fatigue, an irresistible urge to consume sugary foods, with an effect on the scale. Little by little, the immune system weakens, and one can fear further emotional and psychological breakdowns that could lead to burnout.

Conversely, a lack of cortisol can cause just as much damage. Difficulty falling asleep, anxiety, and increased susceptibility to various infections… The solution? Rest, both physical and mental. Calm your tension and practice meditation, avoid stimulants as much as possible during the day, limit screen time in the evening, and create soothing rituals to promote sleep. It is indeed possible to rebalance your cortisol production and make it an ally by changing certain habits.

How to balance cortisol levels?

According to a recent study, the French feel the priority need to feel good both in their mind (89%) and in their body (88%), which can notably involve taking more time for themselves (79%).

- Take a walk

Coastal walking by the sea, hiking in the mountains, a stroll around the neighborhood… “There are as many ways to walk as there are walkers,” according to David Le Breton, anthropologist and author of “ Walking Life: A Quiet Art of Happiness” (published by Métailié). “But whatever the activity, in the city or the countryside, by engaging the whole body and encouraging disconnection, regular walking has proven preventive and therapeutic benefits against chronic pain, stress, and sleep disorders.”

- Barefoot is even better

Called "earthing", This practice of walking barefoot stimulates plantar reflexology points that are not touched when wearing shoes. Massaging the reflex zones on the soles of the feet induces deep relaxation through the release of feel-good hormones: serotonin, dopamine, and endorphins. Damp grass, sand, or forest soil... As a bonus, it reconnects the body to earthly energies, promoting balance between the sympathetic and parasympathetic nervous systems.

Read this: “Walking barefoot. Natural reflexology” by physiotherapist Gil Amsallem, published by Hachette Bien-Être.

- Dance regularly

In addition to physical exertion and tension release, it allows you to let go. 90% of French people say that dancing improves their mood and reduces stress, and 61% feel happier. Like active meditation, connecting with your body brings you back to the present moment. Our advice: intuitive dance (or "just dance"), alone in front of the mirror, to an uplifting playlist. In fact, this great freedom of expression often leads us to intuitively perform movements we need to regain our balance.

- Listen to the silence

“Silencing the noise at home or in the office, calmly isolating oneself and remaining silent, is a free luxury,” reminds Emilie Devienne, author of “Savoring Silence” published by Eyrolles. “Scientific studies prove it: the brain needs this emptiness, this near-total inactivity, to eliminate accumulated toxins and regenerate. And above all, no pressure! Without necessarily immediately taking up mindfulness meditation, 10 minutes of silence a day will already be beneficial.”
Try this: Treat yourself to a Silence session organized by Silence Experience at Club La Montgolfière in Paris, combining guided meditation and yin yoga, or even a silence retreat where you refrain from speaking for 3 to 5 days, in places close to nature.

- To give oneself a skin treatment

23% of French people are increasingly turning to beauty and self-care activities to reduce stress and anxiety. A hot bath, a scrub, a face mask, a relaxing herbal tea… This is the principle of the “spa at home,” to be enjoyed an hour before bedtime, when you have trouble falling asleep. “The simple act of taking care of your skin is comforting and soothing by nature,” according to Rena Jogi, a dermatologist in Houston, quoted by HuffPost US in an article on skincare/self-care . “You are usually alone in your bathroom or in a quiet place, and it’s just you and the mirror. Taking these ten minutes just for yourself is a meditative experience.”

- Taking care of your microbiota

The gut is our second brain, and its health largely depends on a balanced gut microbiota. It is strongly recommended to eliminate processed or industrial foods, reduce consumption of refined sugar, a source of inflammation, and eliminate trans fats (found in heated oils), which are poorly absorbed. On the menu: fermented foods (yogurt, miso, sauerkraut, kombucha) and plenty of whole grains, whose fibrous outer layer is rich in nutrients. We explain how to nurture your gut microbiota .

Read: “ Stress, hypersensitivity, depression...: what if the solution came from our bacteria?” published by Flammarion, by Gabriel Perlemuter, head of the hepatogastroenterology and nutrition department at the Antoine-Béclère hospital in Clamart.