And how to tell if your levels are too high
Introduction
If you've been following health trends online, you've likely encountered increasing chatter about cortisol. But what exactly is cortisol, and why should you care about your cortisol levels?
What is Cortisol?
Cortisol is a hormone produced by the adrenal glands, often dubbed the "stress hormone." Despite its notorious reputation, cortisol is essential for various vital bodily functions, including:
- Fight or Flight Response: Cortisol helps trigger the body's fight or flight response during stressful or threatening situations.
- Metabolism Regulation: It plays a crucial role in regulating blood sugar levels and how the body metabolizes fats and carbohydrates.
- Immune Function: Cortisol ensures the immune system operates efficiently, protecting vital organs and tissues from infections and illnesses.
- Blood Pressure: It helps maintain balanced blood pressure by regulating the body's salt and water levels.
- Circadian Rhythm: Cortisol levels are highest in the morning to help wake you up and decrease at night, allowing melatonin to rise and prepare you for sleep.
Signs of High Cortisol Levels
While normal cortisol levels are essential for optimal body function, elevated levels can lead to significant health issues. High cortisol can result from various factors, including stress, pituitary or adrenal gland disorders, and side effects from medications such as oral contraceptives. Although blood or urine tests are the only definitive way to measure cortisol levels, common symptoms of high cortisol include:
- Weight gain, especially around the abdomen and face
- Easy bruising
- Irritability
- Difficulty concentrating
- Acne
- Thinning skin
- Female facial hair
- Irregular menstrual periods
Conversely, low cortisol levels can result from adrenal gland damage, with symptoms including:
- Fatigue and morning sluggishness
- Weakened immune system
- Brain fog
- Weight loss
- Muscle weakness
How to Lower Cortisol Levels
For those with low cortisol, corticosteroids, synthetic hormone versions, are typically prescribed. However, no wonder drug exists to combat high cortisol levels. Instead, managing high cortisol necessitates several lifestyle adjustments:
Improve Sleep Hygiene
Chronic sleep issues are a significant contributor to elevated cortisol. Establishing a consistent bedtime routine and ensuring at least eight hours of sleep can help mitigate this.
Reduce Stress
Easier said than done, but managing stress is crucial for lowering cortisol. Practicing mindfulness, recognizing stress-inducing mindsets, and finding simple ways to reduce stress can be beneficial in the long run.
Eat a Nutritious Diet
Diet plays a vital role in hormone regulation. Research indicates that diets high in added sugars, refined grains, and saturated fats can significantly contribute to hormone overproduction . Incorporating whole fruits, vegetables, grains, and legumes into your diet can help manage cortisol levels.
Understanding cortisol and its effects on your body is crucial for maintaining overall health. By recognizing the signs of imbalanced cortisol levels and implementing lifestyle changes to manage them, you can improve your well-being and prevent potential health issues. If you suspect you have high or low cortisol levels, consult with your healthcare provider for proper testing and personalized advice.
References
- Adam, T. C., & Epel, E. S. (2007). "Stress, eating and the reward system."Physiology & Behavior, 91(4), 449-458. DOI: 10.1016/j.physbeh.2007.04.011
- Francis, H. M., & Stevenson, R. J. (2013). "Higher reported consumption of dietary sugar is associated with reduced hippocampal volume in middle-aged women."Brain, Behavior, and Immunity, 35, 136-144. DOI: 10.1016/j.bbi.2013.08.015