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In today's world, stress has become a common companion for many people, and it impacts both their mental and physical health.

Fortunately, understanding the role of cortisol, often dubbed the "stress hormone," can provide valuable insights into effective stress management strategies.

According to cognitive neuroscientist Dr. Julie Fratantoni, cortisol plays a pivotal role in the body's stress response, influencing various functions such as metabolism, blood pressure regulation and inflammation suppression.

"Cortisol is often referred to as the 'stress hormone' because of its role in the body's stress response, also known as 'fight or flight'. It increases glucose in the bloodstream (to help with flight). Cortisol also suppresses nonessential functions like the digestive system and reproductive system," Fratantoni told Poosh.

Recognizing the signs of high cortisol levels is crucial for early intervention.

Symptoms such as difficulty sleeping, weight gain, irritability and difficulty concentrating may indicate elevated cortisol levels, along with hypertension.

To mitigate the detrimental effects of stress, Fratantoni suggests several practical approaches.

First, incorporating adaptogens like ashwagandha and ginseng into one's routine can aid the body in responding to and recovering from stress more efficiently.

Prioritizing adequate sleep, aiming for seven to nine hours nightly, facilitates brain and body repair, enhancing resilience to stressors.

Moreover, practicing mindfulness through deep breathing exercises can effectively calm the nervous system, alleviating feelings of stress. Fratantoni recommends a breathing technique involving a shorter inhale and a longer exhale to induce relaxation.

Additionally, nurturing social connections and fostering compassion are essential components of stress management.

Engaging in supportive relationships and carving out time for meaningful interactions can buffer against the adverse effects of stress, promoting emotional well-being.

"Stress is one of the biggest risk factors for brain health and overall health as we age. Managing stress can reduce risk for things like cognitive decline," Fratantoni explained.

"Healthy levels of cortisol can help you sleep better, fight off illness, recover from illness more quickly, and maintain a healthy weight."