Cortisol is a natural steroidal hormone that belongs to the glucocorticoids class. The adrenal cortex makes it out of the adrenal gland on the top of kidney. Cortisol helps regulate normal body functioning, including metabolism, normal homeostasis, blood glucose level, and blood pressure, and it prepares the body for “fight-or-flight” mode.
Due to its secretion during emergencies, cortisol is also known as a “stress hormone.” Cortisol is becoming a topic of discussion among young people and healthcare professionals.
Understanding the role of cortisol is crucial for maintaining our health and well-being. So, what exactly is the role of cortisol?
Cortisol is a stress hormone secreted during the ‘fight-or-flight’ response, a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival. It helps our body deal with emergencies by increasing blood flow and blood glucose levels to enhance bodily energy and brain functioning.
Cortisol also plays a pivotal role in regulating metabolism by influencing the body’s use of essential substances like protein, carbohydrates, and fats. It helps regulate the immune response and maintains homeostasis over time.
WHEN DOES OUR BODY RELEASE CORTISOL?
Cortisol is secreted into the blood in the morning to prepare the body for waking up and performing daily tasks. It is released into our bloodstreams during physical stress conditions such as intense exercise or psychological stress conditions such as a high-pressure work environment, emotionally exhausting mental conditions or a challenging academic situation.
HOW INCREASED CORTISOL LEVEL IMPACT OUR BODY?
While cortisol is crucial for survival, prolonged stress or certain medical conditions can lead to chronically elevated cortisol levels in the body. These elevated levels can have serious negative impacts on our health, including;
Suppress Immune System
Chronic elevation of cortisol can suppress the immune system, making individuals more susceptible to infections and illnesses.
Disturb Metabolism
Elevated cortisol levels can increase appetite and cravings for sugary or fatty foods, contributing to weight gain, particularly around the abdomen, in the face, and between the shoulders.
Increased risk of CVS diseases
Cortisol can contribute to high blood pressure and elevated cholesterol levels, leading to an increased risk of heart disease and stroke over time.
Digestive system Malfunctioning
It can impair digestion and lead to conditions such as acid reflux and irritable bowel syndrome (IBS).
Impact on Mental Health
Excess cortisol has been linked to anxiety, depression, and other mood disorders due to its impact on neurotransmitters in the brain.
Sleep Disruption
Cortisol levels naturally fluctuate throughout the day, typically peaking in the morning and decreasing at night. Elevated cortisol levels, especially in the evening, can interfere with sleep patterns and lead to insomnia.
HOW DO YOU MANAGE CORTISOL LEVELS?
Managing cortisol levels is not just beneficial. It’s essential for maintaining overall health and well-being. Cortisol, when present in excessive amounts, can disrupt normal bodily functions and increase the risk of developing certain chronic conditions. The following strategies are vital in reducing cortisol levels;
Practice relaxation techniques
Cortisol is a stress hormone, meaning stress conditions will produce excessive cortisol secretion. So, our primary goal will be to manage stress by practicing relaxation techniques such as deep breathing, meditation, or yoga.
Exercise
Physical activity can help lower cortisol levels and improve overall mood and well-being. In a week, approximately 120-150 minutes of exercise will be a good initiative while starting work on reducing cortisol levels.
Healthy Diet
Eat a balanced diet of fruits, vegetables, lean proteins, and whole grains. Limiting caffeine and alcohol intake can also help manage cortisol levels.
Adequate Sleep
Sleeping well each night is crucial for regulating cortisol levels and supporting overall health. For females, approximately 8-9 hours of daily sleep are essential, and for males, 6-7 hours of sleep are essential.
Social Support
Maintaining strong social connections and seeking support from friends, family, or a therapist can help reduce stress and cortisol levels.
While cortisol is essential for survival and vital in many physiological and psychological processes, chronic elevation can harm health. Understanding the impact of cortisol on the body underscores the importance of managing stress and adopting healthy lifestyle habits to maintain optimal cortisol levels. By prioritizing stress management, adequate sleep, exercise, and a balanced diet, individuals can help support their body’s natural cortisol regulation and promote overall well-being.
