Cortisol is often referred to as the 'stress hormone' as it plays a major role in how our body responds to stress. Its primary role is to provide sufficient energy in stressful situations so that we can flee or fight. However, although this hormone is necessary for regulating our metabolism and immune response, high levels over long periods can negatively impact our health.
What is cortisol and how is it produced?
Cortisol is a key glucocorticoid hormone secreted by the adrenal glands in response to stressful situations and low glucose concentrations. In the presence of a stressor, cortisol is produced to provide the energy and alertness needed to cope with the challenge. The hypothalamus in our brain stimulates the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH subsequently enters the bloodstream, causing the adrenal glands to generate and release cortisol, which boosts the liver's synthesis of sugar, resulting in elevated blood glucose levels and immediate energy.
Cortisol also slows down body functions that would not be necessary in a fight-or-flight context such as the immune, digestive, and reproductive systems.
Therefore, it is produced in the presence of a stressor i.e. an event or situation causing stress. There are many different types of stressors which can be physiological, environmental, financial, social, or even related to life events or lifestyle habits. Anything can be considered a stressor when it is perceived as danger or a threat.
What are the signs of elevated cortisol levels?
Cortisol levels naturally peak in the morning, during the sleep-wake transition, decrease gradually during the day, and become minimal in the evening and early part of the night.
In stressful situations, the body naturally limits its response. Once a threat is no longer present, hormones return to standard levels. When cortisol levels diminish, the heart rate and blood pressure return to normal, and other systems resume their regular functions.
However, in certain cases, elevated cortisol levels persist. When we are continuously exposed to stress from work, relationships, or other life situations, we experience chronic stress. Certain signs can help to identify this condition:
• Tiredness
• Fequent headaches
• Intestinal problems, such as constipation, bloating or diarrhea
• Anxiety or depression
• Weight gain
• High blood pressure
• Difficulty recovering from exercise
• Poor sleep
• Muscle pain or tension in the head, neck, jaw, or back.
How does elevated cortisol affect our health?
Over time, high-level cortisol can have a negative effect on our health and cause a variety of problems, including:
Weight Gain: elevated cortisol can increase hunger and our consumption of unhealthy foods, leading to weight gain, particularly in the abdominal region.
Weakened immune system: chronically high cortisol levels can suppress the immune function, therefore increasing vulnerability to diseases and infection.
Digestive problems: irritable bowel syndrome (IBS) and stomach ulcers can worsen.
Mental health issues: anxiety and depression as the cognitive function is affected.
Heart disease risks: high blood pressure and increased risk of heart conditions are caused by elevated cortisol.
How can cortisol levels be reduced?
Several effective strategies can be implemented to help lower cortisol levels and, therefore, prioritise our overall wellbeing:
Getting sufficient sleep: implementing a peaceful and calming bedtime routine, such as limiting screen time, taking a bath, or reading a favourite book, can help improve sleep.
Learning how to manage stress: meditation, deep-breathing exercises, mindfulness, and yoga can help reduce stress.
Eating healthy: avoiding sugar and processed foods and eating more fruit, vegetables, and whole-grain foods can help stabilise cortisol levels. Planning menus ahead of time is also a good technique.
Drinking a lot of water: staying hydrated throughout the day is healthy and known to help reduce stress.
Exercising regularly: regular physical activity is an effective solution for feeling good and less anxious.
Limiting caffeine and alcohol: these substances are known to be harmful so moderation is recommended.
Being socially active: interacting with others and spending time with friends and family can reduce anxiety and stress and be a source of emotional wellbeing.
Getting help: when feeling overwhelmed and anxious over long periods, consulting a physician or mental health professional may be the best solution for getting the necessary support, doing some tests, and learning about coping strategies.
Conclusion
Cortisol is an important hormone that helps us regulate stress. However, when levels remain high for extended periods due to chronic stress, our health can suffer. It is therefore necessary to understand the causes in order to take action and implement lifestyle changes. Taking a proactive approach to reducing or avoiding stressors can make a major difference in how we we feel both physically and mentally.
Sources:
The Role of Cortisol in Chronic Stress, Neurodegenerative Diseases, and Psychological Disorders
Emilija Knezevic, Katarina Nenic, Vladislav Milanovic, and Nebojsa Nick Knezevic
https://www.medicalnewstoday.com/articles/what-is-cortisol#purpose Assessed and Endorsed by the MedReport Medical Review Board