What Is Cortisol? Understanding the Body's Stress Hormone

In the world of health and wellness, there may be no more talked-about and misunderstood hormone than cortisol. 

Cortisol is commonly referred to as "the body's stress hormone", and it is essential for how you deal with challenges, regulate your metabolism, and maintain overall balance. Nonetheless, the question is: what is cortisol, why does it matter, and how can you mitigate its impacts for better health? 

So, without further ado, let's dive into the fascinating world of this powerful hormone. 

5 fun facts about cortisol, the body's stress hormone: 

1. Cortisol is a traveling messenger: It is released into your bloodstream and travels throughout your body. It relays instructions from your brain and various organs and tissues when you are under stress. 
2. It follows a daily rhythm: Cortisol follows a daily rhythm. Its levels usually rise before dawn, helping you wake up and feel alert, then gradually decrease throughout the day, reaching their lowest point in the evening. 
3. Cortisol is not just about stress: Cortisol helps regulate metabolism, blood pressure, and immune responses, and it also supports the release of milk during breastfeeding. 
4. Short bursts can be beneficial, but excessive use is harmful. A brief burst can be helpful, but prolonged use is unhealthy. A quick spike in cortisol temporarily increases energy and immunity, but chronically high levels can reduce immunity, lead to abdominal fat accumulation, and impact mood and energy levels. 
5. It helps your body utilize energy: Cortisol causes your liver to release glucose, providing fast fuel in stressful conditions, and helps convert fats and proteins into usable energy. 

Through these facts, it is clear that cortisol is much more than a stress hormone. It is a vital chemical messenger that helps the body function smoothly in both calm and challenging times. 

What Is Cortisol?

A steroid hormone, cortisol, is produced by adrenal glands, which sit atop your kidneys like little hats. Cortisol belongs to the class of glucocorticoids, a group of hormones, and is involved in a wide range of bodily processes. While cortisol is renowned for its role in the stress response, it also helps regulate metabolism, immune function, blood pressure, and the sleep-wake cycle. 

How is Cortisol produced?

A complex signalling system, known as the hypothalamic-pituitary-adrenal (HPA) axis, regulates cortisol production. When your brain detects a stressor, whether it is physical, emotional, or environmental, the hypothalamus produces corticotropin-releasing hormone (CRH). This causes the pituitary gland to secrete adrenocorticotropic hormone (ACTH), which stimulates the adrenal glands to release cortisol into the bloodstream. 

Cortisol and the Stress Response

While famous for its role in the "fight or flight response," cortisol is often referred to as the "stress hormone." When you encounter a threat, your body needs to react quickly. Cortisol, along with adrenaline, quickly prepares you to either fight or flee from danger. Here is how this works: 

• Raises blood sugar: Cortisol stimulates the liver to release glucose, which gives energy to your muscles. 
• Suppresses non-essential functions: Processes such as digestion, reproduction, and growth are temporarily put on hold so your body can focus on survival 
• Reduces inflammation: Cortisol dampens the immune response, which is helpful in the short term but can be problematic if stress is chronic. 

Once the perceived threat has passed, the cortisol level should return to normal. In today's world, stress is often a constant presence due to work deadlines, financial worries, or even constant notifications on phones from friends and family. This leads to persistently high cortisol levels. 

Cortisol & Its Different Roles

Cortisol's role in stress is well-known, but its role is much broader than just helping you cope with emergencies. Here are some crucial functions of cortisol: 

• Metabolism regulation: Cortisol helps regulate how your body utilizes carbohydrates, fats, and proteins. It ensures your body has sufficient energy to meet its needs, especially during stressful times or periods of fasting. 
• Blood pressure control: Cortisol plays a role in blood pressure regulation by influencing the constriction and relaxation of blood vessels. 
• Immune system modulation: Cortisol helps regulate the immune system, preventing it from overreacting to threats. That's why doctors prescribe synthetic corticosteroids to treat autoimmune diseases and allergies. 
• Sleep-wake cycle: Cortisol levels naturally fluctuate throughout the day, peaking in the early morning to help you wake up and gradually decreasing as the day progresses. 

What Happens When Cortisol is Out of Balance?

Excessive or insufficient cortisol levels can lead to health issues. High cortisol levels (hypercortisolism) indicate conditions such as Cushing's syndrome. Symptoms of high cortisol include:

• Weight gain
• High blood pressure
• Muscle weakness
• Mood swings
• Disturbed sleep
• Increased risk of infections. 

On the other side, Addison's disease or adrenal glands occurs due to low cortisol (hypocortisolism). Symptoms may include:

• Chronic fatigue
• Low blood pressure
• Weight loss
• Muscle weakness
• Darkening of the skin
• pH
• Salt cravings

Both these conditions require medical attention. 

Diagnosis & Tests 

Healthcare providers typically recommend blood, urine, or saliva tests to measure cortisol levels. They perform these tests if they suspect problems with your adrenal or pituitary gland, if you experience unexplained symptoms such as high blood pressure, weight gain or loss, and persistent fatigue. 

6 Helpful Tips to Manage Cortisol for Better Health

Below are the top six helpful ways to support healthy cortisol levels and manage them more effectively. 

• Aim for 7-9 hours of sleep: Get 7-9 hours of sleep every night to manage stress and maintain healthy cortisol levels. A disturbed cortisol rhythm can occur due to a poor sleep regimen, making stress more challenging to manage. 
• Stay physically active: You can help regulate cortisol levels with regular exercise, but maintaining balance is key. While high-intensity workouts can increase cortisol levels, moderate exercise can help reduce stress. 
• Eat a balanced diet to maintain stable blood sugar levels and support healthy cortisol production. 
• Practice mindfulness: Mindfulness includes meditation, yoga, and mindful deep breathing. Practicing these mindful techniques can help lower stress and regulate cortisol levels. 
• Limit stimulants: Avoid excessive consumption of caffeine and sugar. Their intake can increase cortisol and leave you feeling jittery or anxious. 
• Connect with others: Social connection is crucial for reducing stress. Spend time with your friends and family. 

When Should You Contact A Doctor?

You should contact a doctor if you are experiencing symptoms that indicate a cortisol imbalance. These include unexplained weight changes, fatigue, high blood pressure, or mood disturbances. Discuss your doubts and concerns with your healthcare provider. He will examine you, ask a few questions, including those about your lifestyle, and may order tests to help identify the root of the problem. 

The Bottom Line

Cortisol is more than the body's stress hormone. It is a complex and vital chemical messenger that touches approximately every aspect of health. 

While cortisol is essential in helping you survive the challenges of life, maintaining a balance of cortisol is just as crucial to your long-term health. 

Understanding cortisol and making healthy lifestyle choices will help you harness its power and keep stress from taking over your life. 

If you suspect your cortisol levels may be out of balance, seek guidance from a qualified professional and take steps toward leading a healthier, more balanced life.

FAQs

1. What is the central role of cortisol in your body?

Cortisol is the primary stress hormone that helps you respond to stress by increasing your blood sugar, managing how your body processes glucose, fats, and proteins, maintaining blood pressure, and regulating inflammation and immune response. 

2. How can you reduce cortisol?

You can reduce cortisol levels by managing stress through meditation, yoga, regular exercise, a healthy diet, and maintaining a healthy sleep schedule. 

3. When is cortisol highest?

Cortisol levels are highest during the dawn and gradually decline throughout the day, reaching their lowest point in the evening. 

What foods can cause high cortisol levels?

Foods high in sugar, processed foods, caffeine, and excessive alcohol can contribute to elevated cortisol levels in the body. 

What happens when cortisol levels are high in the body?

High cortisol levels can lead to weight gain, elevated blood pressure, sleep disturbances, an increased risk of chronic diseases, and a weakened immune system.