Cortisol: The Stress Hormone and How to Manage It

Cortisol, often referred to as the "stress hormone," is a steroid hormone produced by the adrenal

glands. It plays a crucial role in regulating various bodily functions, including blood sugar, blood pressure, and immune response. While cortisol is essential for survival, chronic high levels can have detrimental effects on both physical and mental health.

When faced with a stressor, whether it's a physical threat or emotional challenge, the body activates the stress response system. This system involves the hypothalamus, pituitary gland, and adrenal glands. The hypothalamus signals the pituitary gland to release adrenocorticotropic hormone (ACTH), which in turn stimulates the adrenal glands to produce cortisol. 

Cortisol is released into the bloodstream and travels to various organs and tissues, where it exerts its effects. In the short term, cortisol helps the body cope with stress by increasing blood sugar levels, providing energy for a fight-or-flight response. It also suppresses the immune system to conserve energy. While cortisol is necessary for short-term stress responses, chronic high levels can have negative consequences. These include:

• Weight Gain: Cortisol can increase appetite and promote fat storage, leading to weight gain.

• High Blood Pressure: Chronic cortisol elevation can contribute to high blood pressure, increasing the risk of heart disease and stroke.

• Weakened Immune System: Prolonged cortisol exposure can impair the immune system's ability to fight off infections and diseases.

• Digestive Problems: Cortisol can disrupt digestion, leading to symptoms like heartburn, constipation, and diarrhea.

• Mood Disorders: Chronic stress and elevated cortisol levels have been linked to depression, anxiety, and other mood disorders.

• Insomnia: Difficulty sleeping is another common consequence of high cortisol levels.

  
  

While it's impossible to eliminate stress from your life, there are several strategies to help manage cortisol levels and reduce their negative effects. The first of which is figuring out stress managing techniques that work for you. Practice relaxation techniques such as meditation, deep breathing exercises, yoga, or even tai chi! These techniques can really help activate the body's relaxation response and counteract the stress response. Another very important tactic is achieving regular exercise. Physical activity is an effective way to reduce stress and improve overall well-being, so try aiming for at least 30 minutes of moderate-intensity exercise most days of the week. This goes without saying, but really try to incorporate a healthy diet into your daily routine. A balanced diet rich in fruits, vegetables, whole grains, and lean protein can help support overall health and reduce stress immensely. This includes avoiding excessive amounts of caffeine and alcohol, which can contribute to high stress and anxiety when consumed in large amounts. 

An often overlooked factor to lowering your stress levels is achieving adequate sleep! Try to aim for around 7-9 hours of quality sleep each night. Consistently getting enough sleep has a tremendous amount of health benefits in the long-run, as sleep deprivation can do the opposite by increasing those cortisol levels and exacerbating stress. Having social support can also do a number on reducing those stress levels. Building strong social connections can provide emotional support and help manage stress, so be sure to spend quality time with friends and loved ones too! It is also important to prioritize your tasks and set realistic goals, of which effective time management is a key component. Doing so can help reduce stress greatly by preventing those unwanted feelings of being overwhelmed. If you're struggling to manage stress or experiencing significant symptoms of high cortisol, consider seeking help from a mental health professional or even visiting us AFE to help you one step at a time. 

By implementing these strategies, you can effectively manage cortisol levels and improve your overall health and well-being. It's important to remember that stress is a normal part of life, but chronic high levels can have detrimental effects. Taking proactive steps to manage stress and promote relaxation can help maintain a healthy balance of cortisol in your body so that you can live a happier and healthier life!

Erika Richter MS, RD, LD