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Stress management and well-being: Exercise to reduce cortisol levels

After discussing the role of nutrition in the first article in our "Stress management and well-being" series, we now turn our attention to another crucial component: Regular exercise. Physical activity is a natural and effective way to lower cortisol levels and manage stress in the long term.

Exercise and cortisol: How the body reacts to exercise

Cortisol, often referred to as the "stress hormone", is necessary in acute stress situations to quickly give the body energy and alertness. However, chronically elevated cortisol levels can be harmful. Exercise plays a key role in helping the body to regulate this excess cortisol.

Regular exercise, especially endurance training and strength exercises, can help to lower cortisol levels in the long term. A 2023 study showed that regular physical activity reduces activity in the amygdala, a brain region responsible for processing stress. This not only improves the response to stress, but also supports general stress management.

Acute and chronic effect of exercise

  1. Short term: While intense exercise can raise cortisol levels in the short term to help the body cope with physical exertion, levels quickly normalize after exercise and even drop below baseline levels in the long term. This process improves resilience to stress and helps to prevent cortisol levels from remaining chronically elevated.
  2. Long-term: Regular exercise leads to an improvement in sleep quality, which in turn has a direct influence on cortisol regulation. Sleep disorders increase cortisol levels, while restful sleep stabilizes the hormone balance and promotes stress resistance.

What kind of exercise helps best?

Not every type of exercise has the same effect on cortisol levels. Moderate activities such as yoga, walking, dancing and cycling have been shown to achieve the best results in lowering stress hormone levels and thus improving general well-being. Studies show that just 30 minutes of moderate exercise a day is enough to lower cortisol levels.

During endurance exercise, such as cycling, the body uses oxygen to burn fats and carbohydrates to generate energy. This strengthens the cardiovascular system and improves the efficiency of oxygen uptake and utilization by the body. This process can help to lower blood pressure, keep the heart healthier and therefore reduce stress.

Gentle exercises such as yoga or Pilates, on the other hand, help to calm the nervous system and promote the body's ability to adapt to stressful situations in the long term. They not only strengthen the body, but also the mind by promoting the relaxation response and thus reducing chronic stress.

Exercise for happiness hormones

In addition to the direct effect on cortisol levels, regular exercise also improves the release of endorphins, which are known as "happiness hormones". These hormones improve mood and reduce symptoms of anxiety and depression. Physical activity improves emotional and mental health, which in turn breaks the stress cycle.

Conclusion: Exercise as part of holistic stress management

Regular exercise is a natural way and an essential component of a holistic approach to sustainably lowering cortisol levels and feeling better in your body. Whether it's yoga, swimming or a relaxing hike - any form of activity can help to make the body more resistant to stress. By integrating exercise into your daily routine, you can not only improve your physical health, but also your mental resilience. It is important that exercise is not perceived as an additional stressful obligation, but as a joyful routine that can be integrated into everyday life.

In the next blog post in this series, we will take a closer look at the next module "Sleep and relaxation techniques" and show you how you can sustainably improve your health and well-being through targeted stress management strategies.

 

Sources:

  1. Frontiers: Chronic physical exercise and stress reduction study (2023)
  2. Mayo Clinic: Exercise as a stress management tool (2023)
  3. Sports Nutrition Journal: Cortisol reduction through exercise (2022)
  4. Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008). Exercise and circulating cortisol levels: The intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587-591.
  5. Duclos, M., & Tabarin, A. (2016). Exercise and the Hypothalamo-Pituitary-Adrenal Axis. Frontiers of Hormone Research, 47, 12-26
  6. Hamer, M., & Steptoe, A. (2007). Cortisol responses to mental stress and associations with heart rate variability. Psychoneuroendocrinology, 32(2), 105-111
  7. Perna, F. M., & McDowell, S. L. (1995). The effects of exercise intensity on the cortisol response to acute exercise in endurance athletes. Journal of Sports Medicine and Physical Fitness, 35(4), 290-297.
  8. Anderson, T., & Wideman, L. (2017). Exercise and the Cortisol Awakening Response: A Systematic Review and Meta-analysis. Sports Medicine, 47(6), 1103-1114.

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FAQs

The term “weight-loss injection” refers to various
prescription medications that are used under certain
medical conditions to treat overweight and obesity
. Well-known active ingredients include semaglutide and tirzepatide.
Among other things, they influence hunger and feelings of fullness and can thereby
reduce energy intake.

GLP-1 stands for glucagon-like peptide-1 and is a naturally occurring hormone in the body
. Among other things, it plays a role in regulating
appetite, satiety, and glucose metabolism. GLP-1-based medications mimic
the effects of this hormone and specifically activate the GLP-1 receptor.

The term “GLP-1 dietary supplement” is not medically defined at
. It generally refers to products marketed as “GLP-1 Support”
or “GLP-1 Booster,” which may contain, for example, dietary fiber,
protein, prebiotics, or plant compounds such as berberine.

What matters most here is the specific ingredient and its scientifically studied effects (
)—not just the name of the product (
).

Dietary supplements and GLP-1 medications
have different mechanisms of action. Medications such as semaglutide or tirzepatide
specifically target certain hormonal signaling pathways. Certain nutrients
and plant compounds, on the other hand, can support other physiological processes,
such as satiety, digestion, or metabolism.

They should therefore not be equated with the pharmacological effects
of GLP-1 medications.

Of particular interest are ingredients associated with satiety,
digestion, or the gut microbiota. These include , for example ,
soluble and fermentable dietary fibers, prebiotics, and
certain plant compounds.

Among other things, dietary fiber can influence digestion
and, through fermentation in the gut, contribute to the formation of short-chain
fatty acids. These, in turn, can influence signaling pathways associated with
the release of gut hormones such as GLP-1.

However, the effect depends heavily on the specific ingredient,
the dosage, and the individual's situation.

Dietary fiber can contribute to a balanced diet
and, among other things, promote satiety and aid digestion.
Soluble and fermentable dietary fibers are particularly noteworthy in this context
.

Good natural sources include vegetables,
legumes, whole grains, fruits, nuts, and seeds. Certain
dietary fibers, such as psyllium or inulin, are also used as dietary supplements.

Protein provides important amino acids for the maintenance and
growth of muscle tissue. An adequate protein intake is therefore particularly important
during significant weight loss.

When combined with regular strength training,
a high-protein diet can help preserve lean body mass as much as possible during
weight loss.

In general, there is no comprehensive list of
foods that are strictly prohibited during GLP-1 therapy.
However, appetite, feelings of fullness, and, in some cases,
tolerance to certain foods may change.

When people eat less overall, the nutritional quality of their diet
 becomes more important. Protein-rich foods, vegetables, fruits,
whole grains, legumes, and other nutrient-dense foods can
serve as an important foundation.

Studies show that weight regain can occur after discontinuing GLP-1-based
medications. In the extension
of the STEP-1 study, participants regained, on average, a significant portion of the weight they had previously
lost within one year of
discontinuing semaglutide.

This underscores the importance of long-term, sustainable
dietary and physical activity habits, even during medication-based
therapy.

GLP-1 therapy does not require a specific diet
. However, since feelings of hunger and fullness change and
people sometimes eat less, it may be helpful to focus
particularly on nutrient density, protein, fiber, and a
varied selection of foods.

Regular exercise, especially strength training, can also be a useful addition to
.

No. GLP-1 dietary supplements and
GLP-1 medications must always be distinguished from one another.

Drugs such as semaglutide and tirzepatide were specifically developed
to activate certain hormonal signaling pathways and have been studied as medications in
clinical trials. Dietary supplements
, on the other hand, contain nutrients or other bioactive substances that can support natural
physiological processes.

The term “GLP-1” on a dietary supplement
therefore does not mean that the product has the same effect as a GLP-1 medication
.