Cortisol is a hormone that plays a role in the body’s response to stress. It helps prepare the body for perceived threats, initiating a “fight or flight” response. This hormone influences various bodily functions, and understanding it helps recognize its impact on overall health.
What is Cortisol?
Cortisol is a steroid hormone, a glucocorticoid, produced in the adrenal glands located on top of the kidneys. The brain, through the hypothalamus and pituitary gland, signals the adrenal glands to release cortisol. This system, known as the hypothalamic-pituitary-adrenal (HPA) axis, regulates its production. Cortisol levels naturally fluctuate throughout the day, peaking in the morning and decreasing by night, following a circadian rhythm.
How Cortisol Works in Your Body
Cortisol performs several functions. It aids the body in responding to stress by increasing blood glucose, providing quick energy for muscles. Cortisol also helps regulate metabolism, influencing how the body uses carbohydrates, fats, and proteins for energy. It possesses anti-inflammatory properties, helping to control the immune system’s response.
When Cortisol Levels Are Imbalanced
When cortisol levels are too high, it can lead to various health issues. This state is associated with symptoms such as weight gain, particularly around the midsection and face, and reddish-purple stretch marks on the skin. Other symptoms include high blood pressure, weakened immune function, mood changes like anxiety or irritability, and disrupted sleep patterns. Chronic high cortisol is a characteristic of conditions like Cushing’s syndrome.
Conversely, insufficient cortisol production also causes problems. Low cortisol levels can result in symptoms like extreme fatigue, muscle weakness, unexplained weight loss, and low blood pressure. Digestive issues such as nausea, vomiting, or diarrhea, along with joint pain or salt cravings, may also occur. A condition associated with chronically low cortisol is Addison’s disease, where the adrenal glands produce too little cortisol.
Ways to Support Healthy Cortisol Levels
Maintaining balanced cortisol levels involves lifestyle adjustments. Effective stress management techniques, such as mindfulness, meditation, or deep breathing exercises, help regulate stress. Prioritizing quality sleep is beneficial, as sleep deprivation can increase cortisol.
A balanced diet, rich in whole foods, fruits, vegetables, and healthy fats, while limiting sugar and processed foods, supports hormone balance. Regular, moderate physical activity can help reduce cortisol, but excessive intense exercise might have the opposite effect. Building supportive social connections also contributes to emotional well-being and can help lower stress.