The “Stress Hormone” Affecting Your Health + How to Manage It
As a Registered Dietitian, I often have patients ask about cortisol — what it is, how it impacts the body, and, most importantly, how to manage it. Known as one of the body’s “stress hormones,” cortisol has received a lot of attention lately, but its role in overall wellness is much more complex than what you might see splashed on social media.
Let’s dive into what cortisol actually does and how it affects your health!
WHAT IS CORTISOL?
Cortisol is often called the “stress hormone” because it’s released in response to stress. It’s part of the body’s natural fight-or-flight response, designed to help us handle situations that require physical or mental exertion.
However, cortisol isn’t just produced during stressful events. It’s also involved in regulating several essential bodily functions, including:
Metabolism: Cortisol helps regulate how your body uses fats, proteins, and carbohydrates for energy.
Immune Function: Cortisol can help boost the immune system by suppressing inflammation when produced in short bursts.
Blood Sugar Regulation: Cortisol helps manage blood sugar levels by promoting gluconeogenesis or the production of glucose from non-carbohydrate sources such as fat and protein.
Sleep-Wake Cycle: Cortisol levels naturally fluctuate throughout the day, rising in the morning to help you wake up and gradually declining in the evening to help prepare the body for rest.
Cortisol levels naturally rise and fall during the day to help us get going in the morning and wind down for sleep at the end of the day.
HOW DOES CORTISOL AFFECT THE BODY?
In small, short-term bursts, cortisol can be beneficial — helping us stay alert, energized, and focused in the face of stress. However, prolonged elevation of cortisol due to chronic stress, poor sleep, or other lifestyle factors can be harmful in the long term. Here’s how this hormone can affect the body when levels are too high for too long:
Weight Gain and Fat Storage: When under stress, your body’s fight-or-flight response breaks in, triggering cortisol to be released to mobilize carbohydrates and fat for an instant energy source. If overexerted, this could lead to a potential for weight gain, an increase in appetite, and the promotion of fat storage around the abdomen, contributing to a slower metabolism. This is why people under chronic stress often report difficulty losing weight.
Immune System Suppression: While cortisol has anti-inflammatory properties, consistently high levels caused by chronic stress can suppress the immune system, making you more susceptible to illness and slowing down the body’s ability to heal.
Disrupted Sleep: Elevated cortisol can interfere with your sleep cycle. High levels at night can make it difficult to fall asleep or stay asleep, leading to fatigue and further stress, another key factor contributing to weight gain.
Muscle Breakdown: Cortisol has a catabolic effect, meaning it can break down muscle tissue over time. This can negatively affect muscle mass and strength, particularly if you’re not getting enough protein or rest.
Mood and Mental Health Issues: Chronic high cortisol levels are linked to increased anxiety, depression, and mood swings. This is why stress and mental health are so closely tied to hormonal balance.
Heart Health: Chronic high cortisol levels can increase blood pressure, contribute to inflammation, and elevate cholesterol, all of which can increase the risk of heart disease over time.
5 WAYS TO BALANCE CORTISOL LEVELS
The good news is that there are several lifestyle changes and strategies that can help manage cortisol levels and keep them balanced. The secret? It’s all about the basics: sleep, exercise, and eating like you care about yourself. Here are some practical tips to keep those crash-and-burn sugar binges in check.
1. Manage stress levels.
Stress is one of the biggest triggers for elevated cortisol levels, so managing stress is key. This doesn’t mean eliminating stress completely (which is impossible) but instead finding healthy ways to cope with it. Some effective stress-management techniques include:
Mindfulness and Meditation: These practices can help calm the mind, reduce anxiety, and lower cortisol levels.
Deep Breathing Exercises: Taking slow, deep breaths activates the parasympathetic nervous system, which counteracts the stress response and helps lower cortisol.
Yoga and Tai Chi: These activities combine movement, breath, and meditation to help balance the nervous system and reduce stress.
Yoga, meditation, and deep breathing exercises are all proven methods for managing your stress levels. If this isn’t a regular part of your routine, free guided options are readily available on YouTube!
2. Prioritize sleep.
Sleep plays a crucial role in regulating cortisol levels. Poor sleep or sleep deprivation can cause cortisol levels to spike, leading to a cycle of stress and fatigue. Aim for seven to nine hours of quality sleep each night. To improve your sleep:
Keep your bedroom cool and dark.
Limit caffeine and heavy meals before bedtime.
Try to stick to a consistent sleep schedule.
Add a magnesium supplement before bed.
9 Principles for a Longer, Happier Life: Secrets from the Blue Zones
Health at Every Decade: Risks to Know, Questions to Ask, and More
Demystifying Perimenopause: Let's Talk About It!
3. Eat a balanced diet.
What we eat can influence cortisol production. A balanced diet rich in whole foods, lean proteins, healthy fats, and complex, fiber-rich carbohydrates can help support stable blood sugar levels and promote hormone balance. Here are some dietary tips to support healthy cortisol levels:
Eat Regular, Balanced Meals: Skipping meals can cause blood sugar to drop, triggering a cortisol surge to help find a quick energy source. Aim for balanced meals and snacks throughout the day to keep cortisol levels stable.
Consume Omega-3 Fatty Acids: Omega-3s, found in fatty fish such as salmon, walnuts, and flaxseeds, have anti-inflammatory properties that can help reduce cortisol production.
Limit Caffeine: While caffeine can give you a short-term energy boost, excessive intake, especially later in the day, can increase cortisol levels. Limit your caffeine consumption and avoid it in the afternoon or evening.
Stay Hydrated: Dehydration can increase cortisol production, so be sure to drink enough water throughout the day to stay properly hydrated.
4. Exercise regularly — but don’t overdo it.
Physical activity can help regulate cortisol levels, but finding the right balance is important. Moderate-intensity exercise like walking, swimming, or cycling can help reduce cortisol. However, excessive or high-intensity exercise, especially without adequate rest, can actually raise cortisol levels and cause extra stress on the body. Aim for a mix of aerobic exercise, strength training, and relaxation exercises (like yoga) to support overall health and balance your cortisol levels.
5. Consider adaptogens!
Adaptogenic herbs, such as ashwagandha, rhodiola, turmeric, amla, and holy basil are believed to help the body adapt to stress and regulate cortisol production. While more research is needed, some studies suggest that these herbs may have a beneficial effect on cortisol levels. Note that it’s always best to consult with a healthcare provider before introducing any supplements.
Here are a few suggestions for supplements to consider adding to your routine:
As much as it loves to hog the spotlight during moments of stress, cortisol isn’t the villain; it’s just trying to help. The key to a happy ending? Managing it wisely. By embracing healthier habits like balanced meals, consistent sleep, exercising moderately, and participating in stress-reducing activities, you can keep cortisol from taking over the show.
While cortisol may never be the unsung hero, it can certainly be a well-behaved one — if given the management it deserves. Your health and your sanity will thank you.
