Cortisol: Try These 13 Strategies to Soothe the Stress Hormone
Cortisol, known as the body’s “stress hormone,” tends to have a bad rap. Yet, this remarkable molecule is so much more. Cortisol plays a key role in your survival and in many important functions in the body. Indeed, the role cortisol plays in your body’s fight-or-flight stress response can be life-saving. It triggers the release of glucose, which allows for fast energy and slows or turns off nonessential processes in the body, so the body can handle the threat at hand.
Among many important day-to-day functions, cortisol is critical in managing your metabolism, immune response, blood sugar, circadian rhythm (the sleep/wake cycle), and inflammation, to name a few.
It’s only when cortisol levels get too high for prolonged periods that the hormone becomes a health liability (hence, that bad reputation). For example, during the pandemic, many people experienced persistent stress and raised cortisol levels. Elevated levels of cortisol are linked to depression, anxiety, grief, memory loss, and weight gain (especially in the mid-section and face)—as well as hypertension, type 2 diabetes, and more.
High cortisol levels will make you feel miserable. It’s no wonder studies have found that happier people have lower cortisol levels. Here’s what you need to know about this hard-working hormone, including ways to ensure your cortisol levels stay balanced.
High cortisol levels will make you feel miserable. Elevated levels of cortisol are linked to depression, anxiety, grief, memory loss, and weight gain—as well as hypertension, type 2 diabetes, and more.
WHAT YOU NEED TO KNOW ABOUT THE STRESS HORMONE CORTISOL
Cortisol is synthesized in the adrenal glands that sit on top of your kidneys. It works with certain areas of your brain that manage your mood, motivation, and fear. As mentioned above, its major function is in the fight-or-flight stress response. When you perceive danger, real or imagined, your brain triggers a message that is released from the hypothalamus and pituitary gland, which tells your adrenals to release cortisol. The cortisol immediately makes more glucose available to your brain and body, as well as substances for tissue repair. It adjusts immune system responses and suppresses the digestive system, the reproductive system, as well as growth processes. It also stores memories of potential danger. All of these responses are geared to help you fight or flee from the danger at hand. This is why cortisol is sometimes called “the molecule of danger.” After the threat or stressor passes, cortisol levels go down and these systems return to normal functioning. But this molecule wears many hats. Most cells in the body have cortisol receptors, as it has a hand in nearly every system. Among its many functions, cortisol helps to regulate how your body uses carbs, proteins, and fats for energy. In small spurts, it can increase immunity by containing inflammation (however, it has the opposite effect if levels are chronically high). It is the counterbalance to insulin, raising blood sugar while insulin lowers it. Although not fully understood, it helps balance blood pressure and salt and water ratios. Cortisol levels lower and rise to allow sleeping and waking, too. Cortisol is truly a hormone to protect overall health and well-being.WHAT RAISES CORTISOL LEVELS?
Stress is one of the number-one offenders when it comes to elevated cortisol levels, especially chronic stress. Chronic stress is when you have a consistent sense of feeling pressured and overwhelmed over a long period of time. Another one is sugar consumption. It feels good short term to enjoy a sugary treat, but the long-term effect of regular sugar consumption is increased cortisol levels, inflammation, and compromised immune function. Additionally, caffeine, nicotine, alcohol consumption, high-intensity prolonged exercise, poor sleep (and sleep apnea), disturbing noises, extended time in traffic, and low zinc levels are all associated with increased cortisol levels. Cushing’s syndrome, a rare condition, occurs when cortisol levels are abnormally and chronically high. Addison’s disease is when cortisol levels are chronically low. It is associated with exhaustion, feeling dizzy, weight loss, weak muscles, hyperpigmentation, low blood pressure, and difficulty handling stress. Some signs of high cortisol levels may include (in addition to the conditions already mentioned):- Bruising easily
- Greater susceptibility to infection
- Acne
- Sporadic menses and facial hair in women
- Reduced sex drive
- Sleeplessness
- Increased anger and hostility
