The rapidly moving pace of modern life, work, family, and social obligations, leaves us often feeling overwhelmed. At the center of the stress response is cortisol, a key hormone often described as the "stress hormone". While the normal function of cortisol is important for good health and energy balance, excess cortisol can wreak havoc on the body and mind.

This blog will cover what cortisol does, how its levels can shoot up, and what key symptoms one should look out for.

 

WHAT IS CORTISOL?

The stress hormone, often known as cortisol is a steroid hormone that is synthesized by the adrenal glands which are located on top of the kidneys. Cortisol plays a vital role in various physiological processes to maintain homeostasis in the body.     

1. Cortisol regulates the metabolism. (Regulates how the body uses carbs, fats, and proteins, it increases blood sugar levels by stimulating gluconeogenesis in the liver).

2. Cortisol prepares the body for stress by releasing a quick source of energy.

3. Cortisol prevents overactivation of the immune system, which can be beneficial for managing inflammation. 

4.  Cortisol helps maintain blood pressure by preventing hypotension.

5.  Cortisol suppresses inflammation.

6.  Cortisol regulates blood sugar.

7.  Cortisol regulates sodium and water balance, which contributes to maintaining blood pressure, and hydration levels.

8.  Cortisol regulates the sleep-wake cycle. 

 

WHAT CAUSES HIGH CORTISOL LEVELS?

When you’re under stress, your body releases cortisol to help you respond effectively. However, when stress is chronic, or if the adrenal glands overproduce cortisol, it can result in a condition called hypercortisolism. Over time, elevated cortisol can disrupt almost every system in the body, leading to severe physical and emotional issues.

Chronic emotional, physical, medical or psychological stress triggers prolonged cortisol release.

Lifestyle factors like irregular, poor sleep patterns (sleep deprivation, disrupted sleep schedule), high sugar or processed food consumption, and excessive caffeine or alcohol consumption can overstimulate cortisol production.

Depression or anxiety, thyroid imbalance, overtraining without adequate rest, and corticosteroids used to treat inflammation can mimic high cortisol levels.

 

PUFFY FACE

A puffy face upon waking up is the most common symptom of high cortisol levels. High cortisol levels can cause fluid retention leading to facial swelling. This occurs because cortisol alters the body’s electrolyte balance, promoting water retention and creating a distinctive puffy appearance.

 

WAKING UP RANDOMLY BETWEEN 2-3 AM

Cortisol is important and plays a role in the sleep-wake cycle of our body. Normally, levels of cortisol are high in the morning to help us wake up, and it decreases at night to help us sleep. However, prolonged stress disrupts this rhythm, making cortisol levels escalate, which might have the potential to wake you up during the early morning period (when cortisol levels are expected to be at a minimum). This can leave quite an impact on our overall health and wellness since quality sleep isn't just important but fundamental in keeping our body and mind healthy and functional. 

TENSED NECK MUSCLES

Some symptoms of high cortisol levels are tense neck muscles. High cortisol causes tightness or tension in the muscles. Prolonged stress and high cortisol results in an activated fight-or-flight response and increased muscle tension throughout the body. Neck muscles are very prone to stress-related tightness and, as a result, can feel tense and/or sore when there is prolonged cortisol release in the blood.

 

MOOD SWINGS & ANXIETY

There are a couple of areas in the prefrontal cortex and hippocampus involved in the regulation of mood that are influenced by elevated levels of the stress hormone cortisol. High cortisol essentially prevents or regulates the synthesis of neurotransmitters crucial for mood stabilization, ones like serotonin and dopamine. Cortical overproduction contributes to the nervous system overstimulation, keeping the body in a constant state of alertness. This causes irritability, frustration, and daily stressors to become intolerable. Cortisol raises inflammation and with muscle tension causes headaches. Stress-induced spikes in cortisol can, moreover, exacerbate migraines.

 

FATIGUE

Although cortisol is meant to provide energy in stressful situations, chronic overproduction exhausts the adrenal glands and disrupts energy regulation. When your body is constantly pumping out cortisol, it can disrupt your sleep patterns and make it difficult to get a good night’s rest. This can leave you feeling exhausted and drained.

 

WEIGHT GAIN

Weight gain is a common consequence of high cortisol levels. Cortisol triggers the release of glucose into the bloodstream, leading to hunger, cravings, and decreased metabolism. High cortisol levels stimulate fat storage, particularly around the abdomen, as part of the body’s preparation for prolonged stress. It also increases appetite and cravings for sugary, salty, and fatty foods, leading to overeating and weight gain.

 

DIGESTIVE ISSUES

Cortisol redirects energy away from non-essential functions like digestion during stress responses. This can reduce blood flow to the stomach and intestines, slow down digestion, and contribute to issues like bloating, cramping, or irritable bowel syndrome.  

An increase in cortisol increases inflammation in the gut, causes gas, cramps and bloating, and decreases production of stomach acid leading to poor digestion and poor nutrient absorption.

HIGH BLOOD PRESSURE

Increased cortisol increases the amount of sodium and water reabsorbed into the bloodstream which elevates blood volume and pressure. Over time, consistently high cortisol levels can keep blood pressure elevated, increasing the risk of cardiovascular issues.

 

SKIN ISSUES

Cortisol increases oil production in the skin, potentially causing acne or worsening existing skin conditions like eczema and psoriasis. It also weakens the skin’s ability to repair itself, slowing healing and making it more prone to infections or injuries. High cortisol’s inflammatory properties can lead to acne, dry skin, stretch marks and poor wound healing.

 

MUSCLE WEAKNESS

When cortisol levels are elevated, your body enters a catabolic state, where it begins breaking down proteins in muscles to provide energy. Prolonged cortisol elevation can lead to muscle wasting, especially in areas like the arms and legs, decreased muscle strength, and impaired physical performance.

 

IMMUNE SUPPRESSION

High cortisol levels suppress the immune response to conserve energy for the body’s flight or fight response. Cortisol reduces the body’s ability to produce white blood cells, leaving you more susceptible to infections and illnesses.

 

CRAVINGS FOR SUGAR, SALT, AND FAT

Cortisol helps regulate blood sugar by signalling the liver to release glucose into the bloodstream. High cortisol levels can also disrupt the body’s ability to process insulin, the hormone responsible for regulating blood sugar. This can lead to insulin resistance, which is linked to increased cravings for sugar, salt, and fat.

 

WHAT CAN YOU DO TO REDUCE STRESS LEVELS?

1.  Stress management – Engage in activities that reduce stress, such as meditation, yoga, and deep-breathing exercises. Staying physically active everyday can help lower cortisol levels.

2.  Healthy diet – Eat a balanced diet rich in vegetables, fruits, whole grains, and lean proteins. Avoid excessive caffeine and sugar.

3.  Adequate sleep – Create a relaxing bedtime routine, and ensure your sleeping environment is conducive to rest. Limit screen time before bed, avoid caffeine and screen 2-3 hours before bedtime.

4.  Practice mindfulness – Mindfulness practices, such as meditation and deep breathing exercises, can help calm the mind and reduce stress. Take a few minutes each day to focus on your breath and bring yourself into the present moment. 

5.  Limit sugar and processed foods – These can contribute to blood sugar spikes, which exacerbate cortisol release.

6.  Stay hydrated – Dehydration can trigger cortisol production. 

7.  Build strong social connections – Spending time with loved ones or engaging in meaningful conversations releases oxytocin, a hormone that counteracts cortisol.

8.  Consider herbal supplements – Use adaptogens like ashwagandha, Rhodiola rosea, and green tea that promote relaxation and reduce stress.

9.  Meditation – Regular meditation reduces stress and lowers cortisol. Even 10-15 minutes a day can have noticeable effects.

10.  Deep breathing – Techniques like diaphragmatic breathing activate the parasympathetic nervous system, countering cortisol spikes.

11.  Yoga – Combines mindfulness, controlled breathing, and gentle physical activity, all proven to reduce stress hormones.

12.  Exercise – Activities like walking, swimming, or cycling are especially effective, avoid overtraining as intense exercise can temporarily raise cortisol.

13.  Reduce stimulants and alcohol – High caffeine and excessive alcohol consumption can elevate cortisol levels can disrupt sleep.

14.  Limit exposure to chronic stressors – Address persistent stressors in your life, this could mean changing jobs, ending toxic relationships, or rethinking certain commitments. 

Stress is your body’s way of communicating that it requires attention. And you should listen, respect it, and take whatever steps are necessary to regain your peace.