Stress is your body’s fight-or-flight response to environmental triggers. The driving force behind this is your stress hormone, the cortisol. It is significant for various vital bodily functions.
But as they say, “Excess of Everything is Bad.” Too much cortisol can deregulate your body’s machinery.
Let’s discover what cortisol does, and how can it affect your body when it’s out of balance?
What is Cortisol?
Cortisol, often called the stress hormone, is made in the adrenal glands, which are small glands located on top of each kidney.
The levels of cortisol are managed by signals between the adrenal glands, the pituitary gland, and a part of the brain called the hypothalamus. Together, these three form the hypothalamic-pituitary-adrenal axis (HPA axis).
Cortisol is well-known for its role in managing stress, but it does much more. It helps:
- Respond to stress or danger
- Boost glucose metabolism
- Control blood pressure
- Reduce inflammation
- Boost immunity
Too Much or Too Little Cortisol, Both are Bad
Normally, your body produces the right amount of cortisol. But some conditions can disrupt this balance.
If you have too much cortisol, you will face:
- Weight gain,
- Fat deposition, especially around the belly and face
- Fragile skin that heals slowly
- Acne
- Irregular menstrual cycles
- Facial hair in women
If you have too little cortisol (like with Addison’s disease), symptoms can include:
- Constant fatigue
- Nausea or vomiting
- Weight loss
- Muscle weakness
- Stomach pain
If you notice these symptoms, your doctor will recommend a blood test to check your cortisol levels.
What Higher Cortisol in Blood Does to You?
No doubt, short bursts of cortisol are helpful for your body responding to stress. However, persistent stress leads to long-term elevation of cortisol, which can disturb the balance and functionality of your body’ systems.
Elevated cortisol can cause:
- Weight gain: Cortisol increases your appetite and cravings for high-fat, high-sugar foods, leading to abdominal fat accumulation.
- Weakened immune system: High cortisol levels suppress immune function, making you more susceptible to infections.
- Insomnia: Cortisol dysregulation can disrupt your natural sleep-wake rhythm, leading to poor sleep quality.
- Mental health challenges: Prolonged exposure to cortisol has been linked to anxiety, depression, and memory issues.
- Cardiovascular problems: Elevated cortisol contributes to high blood pressure and an increased risk of heart disease.
How Can You Manage Cortisol Levels Effectively?
Managing cortisol is a key part of reducing stress and improving overall health. Here are some ways to keep it in check:
1. Lifestyle Changes
- Exercise: Regular physical activity can lower cortisol, especially as you age.
- Sleep: Poor sleep raises cortisol levels, while better sleep can lower them.
- Time Outdoors: Spending time outside helps reduce stress.
- Meditation: Studies show meditation can lower cortisol, especially in high-stress situations.
2. Diet
Eating the right foods can help regulate cortisol:
- Magnesium-rich foods like avocados
- Omega-3 fatty acids found in fish
- Gut-friendly foods like Greek yogurt
3. Supplements
Certain supplements may help maintain healthy cortisol levels, including:
- Ashwagandha
- Rhodiola
- Lemon balm
- Chamomile
Balance is The Key!
Cortisol is essential for handling stress and maintaining balance in the body. Too much or too little cortisol can harm your health and lead to serious conditions.
You can keep.your cortisol levels controlled if you manage stress, eat well, and make healthy lifestyle choices. It will help you improve your life quality as well.
