How high levels of cortisol from stress impacts you and what you can do about it

Cortisol is a naturally occurring steroid hormone released in the body during stress. It functions as a vital response to stress, orchestrating a wide array of physiological changes that prepare the body to handle challenges. This stress hormone, which is produced by the adrenal glands, plays a significant role in the body's fight-or-flight response. When an individual encounters a stressful situation, whether it be physical or psychological, the hypothalamus in the brain signals the adrenal glands to release cortisol into the bloodstream. This signals the body for a call to action, but with unresolved or chronic stress, this can have an impact on your physical and mental health.

The Role of Cortisol in Stress Response

Once cortisol is released, it helps to mobilize energy by increasing glucose availability in the blood. This process is vital as it provides the body with the necessary fuel to respond to the perceived threat. In addition to increasing blood sugar levels, cortisol also influences various other bodily functions. For instance, it reduces inflammation and enhances the metabolism of carbohydrates, fats, and proteins, ensuring that the body has adequate energy resources during stressful times. Cortisol is also involved in regulating the cardiovascular system to control heart rate and blood pressure.

Cortisol - when there is too much of a good thing

Cortisol interacts intricately with the immune system. Although it can reduce inflammation and immune responses, helping to prevent overreactions to stress, long-term increases in cortisol from chronic stress can have harmful consequences. Over time, elevated cortisol levels can undermine the immune system, increasing vulnerability to infections and illnesses. This immunosuppressive effect is a double-edged sword; it can curb excessive inflammation in the short term but may lead to adverse health effects if stress continues.

Cortisol impacts your mental and emotional health

Cortisol affects mood and cognitive functions. Elevated levels of cortisol have been associated with increased anxiety and depression. The hormone can impact neurotransmitter systems, including serotonin and dopamine, which are critical for mood and emotional regulation. Additionally, high cortisol levels can impair cognitive functions such as memory and learning, making it harder to concentrate and retain information during stressful periods.

Long-term Consequences of Chronic Stress

Chronic stress and the subsequent prolonged release of cortisol can lead to a range of health issues. These may include cardiovascular problems, weight gain, digestive issues, weakened immunity, and even chronic fatigue. The body's systems become dysregulated, leading to a state of imbalance that can affect overall health and well-being.

How to manage cortisol

While it serves essential functions in energy metabolism and the immune response, the consequences of chronic stress and sustained high levels of cortisol can be detrimental. Managing stress responses is crucial for developing effective strategies to destress and maintain overall health.

To reduce cortisol levels, emphasize stress management.

Engage in regular, moderate, or even light exercise. Plan for 7-9 hours of consistent sleep. Eat a balanced diet rich in whole foods, and reduce processed foods, sugar, caffeine, and alcohol.

Utilize daily relaxation methods such as deep breathing, yoga, or spending time in nature.

Lifestyle Adjustments

• Exercise:

  Activities like brisk walking, cycling, swimming, yoga, or Pilates can help regulate hormones; avoid excessive intense workouts, which may elevate cortisol. Check with your physician before starting any exercise.

• Prioritize Sleep:

  Strive for 7-9 hours and keep a regular schedule to maintain cortisol's natural cycle.

• Manage Stress:

  Incorporate relaxation practices such as meditation, deep breathing (even for 5 minutes, at least once, but try for several times daily), spending time in nature, or enjoying activities with loved ones, even petting your dog or cat.

• Eat Whole Foods: Focus on consuming fruits, vegetables, and lean proteins.

  Foods like leafy greens, avocados, nuts, seeds, and fatty fish can help regulate cortisol levels. Contact your physician to learn what diet changes might benefit your health.

  Reduce consumption of caffeine, alcohol, added sugars, and saturated fats, as they can cause spikes and impact your mood. Caffeine can increase anxiety, and alcohol is a depressant.

Manage your mood and well-being

• Deep Breathing: Activates the parasympathetic nervous system, promoting relaxation.

• Take time to reflect: Notice your emotions and negative thoughts. Self-awareness can help create change in reducing stress by reframing negativity and false perceptions.

• Laughter: Releases endorphins and can lower cortisol levels. Watch a comedy with a friend.

• Journal: Write down your reflections and then write your goals to help you move forward.

• Phone a friend: Sharing your experience with a trusted friend can release stress and difficult emotions.

• Professional Help: If stress is persistent, consult a therapist for solutions.