Cortisol is a hormone you’ve probably heard about, especially in conversations around stress. But what exactly is cortisol, why does it have such a reputation, and what can you do to manage its effects on your body?
In this article, we’ll explore what cortisol is, its potential negative impacts on health, and how you can reduce those effects. We’ll also look at how nutrition can support a healthy cortisol balance.
What Is Cortisol and Why The Fuss?
Cortisol is a steroid hormone produced by the adrenal glands, located on top of your kidneys. It's part of your body's "fight or flight" response, a survival mechanism that kicks in during stressful situations. When you encounter stress—whether physical, emotional, or psychological—cortisol is released to help you manage the situation. It increases your blood sugar, enhances your brain's use of glucose, and curbs non-essential functions, like digestion, so that your body can focus on handling the immediate threat [1].
Cortisol also helps regulate many bodily functions, including metabolism, immune response, and even sleep-wake cycles.
While cortisol is crucial for survival, chronic stress can lead to elevated cortisol levels for prolonged periods, which is where the "fuss" comes in. Persistent high cortisol levels can disrupt multiple bodily systems and have long-term health consequences.
The Negative Impact of Cortisol On Our Body
In the short term, cortisol’s release can help you stay alert, give you a quick energy boost, and improve your cognitive function. While cortisol is crucial for survival, chronic stress can lead to elevated cortisol levels for prolonged periods, which is where the "fuss" comes in. Prolonged stress, poor lifestyle habits, and insufficient sleep can keep cortisol levels high, contributing to:
Weight gain and fat accumulation: High cortisol encourages the body to store fat, particularly in the abdominal area. Research shows that chronic stress may lead to increased visceral fat, which is associated with heart disease and [2].
Sleep disturbances: Excess cortisol can interfere with your natural sleep- wake cycle, making it difficult to fall asleep or stay asleep. Poor sleep quality further worseing stress, creating a vicious cycle [3].
Weakened immune system: Elevated cortisol suppresses the immune system, making you more susceptible to infections and slowing down the healing process [4].
Mood changes and mental health issues: Chronically high cortisol levels are linked to mood swings, anxiety, and even depression. High cortisol is associated with lower levels of serotonin, a neurotransmitter that regulates mood [5][6].
Digestive issues: Stress and high cortisol can impair digestion by diverting energy away from the digestive system, potentially leading to problems like irritable bowel syndrome (IBS) or acid reflux. Cortisol can also affect the levels of good bacteria in your gut to cause IBS [7].
What Can We Do?
Thankfully, there are several strategies to help lower cortisol levels and mitigate the negative effects of chronic stress. Here are some science-backed ways to reduce cortisol levels:
Practice relaxation techniques: Mindfulness meditation, yoga, and deep breathing exercises have all been shown to reduce cortisol levels and improve overall well-being. These practices encourage relaxation and help break the cycle of chronic stress.
Exercise regularly: Physical activity, especially moderate-intensity aerobic exercise, helps regulate cortisol. Exercise can also improve sleep quality, reduce anxiety, and boost your mood . Just be mindful not to overtrain, as too much high-intensity exercise can actually increase cortisol levels.
Prioritise sleep: Aim for 7–9 hours of quality sleep each night. Good sleep hygiene practices, such as keeping a regular sleep schedule and creating a calming bedtime routine, are essential for maintaining healthy cortisol levels
Maintain strong social connections: Spending time with friends, family, or pets has been shown to reduce cortisol. Social support is a crucial factor in reducing stress and promoting emotional well-being.
What Role Does Nutrition Play?
Nutrition plays a vital role in regulating cortisol levels and supporting the body during times of stress. A well-balanced diet, nutrient dense can help buffer the negative effects of cortisol and promote overall health. Here’s how:
Protein and Healthy Fats: Consuming adequate protein and healthy fats helps stabilise blood sugar levels, which can prevent the blood sugar spikes and crashes that trigger cortisol release.
Complex Carbohydrates: Whole grains, vegetables, and fruits contain complex carbohydrates, which can reduce cortisol production by boosting serotonin levels, a neurotransmitter that promotes calm and well-being.
Antioxidant-Rich Foods: Foods rich in antioxidants, like berries, leafy greens, and nuts, help combat oxidative stress, which can increase cortisol levels.
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s have been shown to reduce cortisol levels and lower inflammation.
Stay hydrated: Dehydration can elevate cortisol levels, so drinking plenty of water throughout the day is essential. Proper hydration supports all bodily functions, including stress management.
Magnesium-Rich Foods: Magnesium is known to help regulate cortisol levels. Foods like spinach, almonds, and avocados are good sources of magnesium.
Limit Caffeine and Sugar: Excessive caffeine intake and high-sugar diets can spike cortisol levels. Limiting these, especially during stressful times, can help keep cortisol in balance.
TL;DR
While cortisol is necessary for handling stress and maintaining energy levels, chronically high levels can negatively impact your health. By managing stress through relaxation techniques, exercise, quality sleep, and strong social bonds, you can reduce the negative effects of cortisol. Incorporating a balanced, nutrient-rich diet plays an equally important role in keeping cortisol levels in check and promoting long-term health.
References:
1. Sapolsky, R. M. (2015). Stress and the Brain: Individual Variability and the Inverted-U. Annual Review of Neuroscience.
2. Epel, E. S., et al. (2000). "Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat." Psychosomatic Medicine, 62(5), 623-632.
3. Buckley, T. M., & Schatzberg, A. F. (2005). "On the interactions of the hypothalamic-pituitary-adrenal (HPA) axis and sleep: Normal HPA axis activity and circadian rhythm, exemplary sleep disorders." Journal of Clinical Endocrinology & Metabolism, 90(5), 3106–3114.
4. McEwen, B. S. (2007). "Physiology and neurobiology of stress and adaptation: Central role of the brain." Physiological Reviews, 87(3), 873-904.
5. Gold, P. W., et al. (2002). "Neurobiology of depression." Current Opinion in Endocrinology, 9(3), 209-215.
6. Katarina Dedovic, Annie Duchesne, Julie Andrews, Veronika Engert, Jens C Pruessner (2009). "The brain and the stress axis: the neural correlates of cortisol regulation in response to stress"
7. E Mayer (2000). "The neurobiology of stress and gastrointestinal disease".
