Cortisol is one of the body's most important stress hormones and essential for responding appropriately in acute stressful situations. However, prolonged elevated stress levels can have negative effects on health, well-being, and especially on the skin. An excess of cortisol caused by chronic stress negatively affects the skin by raising insulin levels, increasing sebum production, and promoting inflammation, while simultaneously weakening wound healing and the natural skin barrier.
Interaction with other hormones: Cortisol also interacts with other hormones, such as progesterone, which is commonly found in birth control pills and can help regulate high cortisol levels. An imbalance in this area can disrupt hormonal balance in women, leading to, among other things, irregular cycles and hormonal acne.
To effectively lower cortisol levels, we recommend the following measures:
Conscious relaxation: Take time for relaxation techniques such as yoga, meditation or breathing exercises to calm the nervous system and treat yourself to little spa moments, for example during your daily skincare routine.
Diet for cortisol regulation: A healthy diet plays an essential role in regulating cortisol levels. Foods rich in fiber, vitamins, and minerals, in particular, can help maintain balance and mitigate stress reactions. Oatmeal, for example, is an excellent source of complex carbohydrates that stabilize blood sugar levels and thus indirectly help regulate cortisol levels. Other vitamins and minerals can also be beneficial, such as magnesium, vitamin C, and omega-3 fatty acids. It is better to obtain these through food, but if there is a nutrient deficiency, supplements may be helpful in lowering cortisol levels.
Low-intensity exercise: Activities such as walking, light cycling, or gentle swimming can reduce stress without overtaxing the body.
Moderate coffee consumption: Limit your coffee consumption to the hours after breakfast and reduce the total daily amount. Caffeine can increase cortisol production, especially when consumed before breakfast. Why? The body naturally produces cortisol according to a circadian rhythm, with production typically peaking shortly after waking. Caffeine can further stimulate this cortisol release. Drinking coffee immediately after waking up can lead to unnecessarily high cortisol levels. However, the response to caffeine can vary from person to person, depending on various factors such as genetic predisposition, usual coffee consumption, and individual tolerance to caffeine.
Adequate sleep: Maintain a regular bedtime and aim for 7-9 hours of sleep per night. A quiet sleeping environment and avoiding screens before bedtime are conducive to better sleep quality. During sleep, the body goes through various stages that are important for physical and mental recovery. Deep sleep, in particular, is known to support regenerative processes that can help lower cortisol levels. Getting enough sleep therefore also means giving the body the opportunity to recover from the day's activities and regulate cortisol levels naturally.
Improving the skin barrier : Daily skincare can be a relaxing ritual that helps reduce stress. The calming effects of skincare can increase a sense of well-being and create a soothing routine that relaxes the nervous system. A healthy skincare routine also strengthens the skin barrier, reduces inflammation, and minimizes the negative effects caused by cortisol, such as dryness and acne. Products containing moisturizing ingredients such as hyaluronic acid, ceramides, and natural oils are particularly effective at supporting the skin barrier and protecting the skin from stress-related damage. A customized cream with hyaluronic acid, grape seed oil , and our DMS Base Cream with ceramides is just the thing.
By following these tips, you can naturally regulate your cortisol levels and thus counteract skin problems.
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