Cortisol, often termed “the body’s stress hormone”, is a steroid hormone produced by the adrenal glands. It has many effects on the body making it a widely discussed hormone [1].
What is Cortisol?
Cortisol is a glucocorticoid steroid hormone produced by the adrenal glands. Hormones are chemical messengers of the body, meaning they essentially tell the body what to do. They do so by traveling in the bloodstream to affect many processes over time. Small changes in hormones can lead to big changes within the body.
Our bodies continuously work to maintain a balanced level of cortisol. High and low levels can both impact health. The key take-away here is that is important to have a balanced level. In order to have balanced levels, you must have a functioning hypothalamus, pituitary gland, and adrenal gland. The hypothalamus and pituitary gland, located in the brain, regulate the production of cortisol. When cortisol levels fall low, the hypothalamus sends out corticotropin-releasing hormone (CRH). CRH directs the pituitary gland to produce adrenocorticotropic hormone (ACTH), which stimulates the adrenal glands to produce and release more cortisol [1].
How Does Cortisol Affect Our Health?
Cortisol can affect many different systems within our bodies. To name a few [1]:
• Nervous system
• Immune system
• Cardiovascular system
• Respiratory system
• Musculoskeletal system
• Integumentary system (hair, skin, nails, glands, and nerves)
Stress Response:
Cortisol affects several important aspects of our bodies such as our response to stress. During times of stress, our body releases cortisol. This triggers the release of glucose, also known as sugar, to provide quick energy – allowing our bodies to stay on high alert in stressful situations.
Metabolism:
Cortisol levels have an impact on our metabolism, which is how the body uses the fats, proteins, and carbohydrates from our diet to produce energy.
Inflammatory Response:
Cortisol suppresses the body’s natural inflammatory process which can impact immune function.
Other:
- Cortisol helps regulates blood pressure.
- Cortisol helps regulate blood sugar through its counterbalance with insulin. While insulin lowers blood sugar, cortisol raises it by releasing stored glucose.
- Cortisol helps control the body’s sleep-wake cycle. Cortisol follows the body’s natural circadian rhythm, peaking just before waking up while lowering in the evening before bed.
How is Cortisol Measured?
Cortisol is measured through tests such as blood tests, urine tests, or saliva tests.
The Impact of Irregular Cortisol Levels on Health Elevated Cortisol Levels
An individual with high cortisol levels may experience weight gain, elevated blood glucose, and elevated blood pressure. Further, elevated cortisol levels may impact the body’s natural inflammatory process and immune function [1].
Low Cortisol Levels
An individual with low cortisol levels may experience fatigue, unintentional weight loss, poor appetite, and low blood pressure [1].
READ MORE: Hormones Effect on Weight
Cortisol Weight Loss and Beyond
If you’ve heard about the connection of cortisol weight loss or insulin resistance supplements for weight loss, know that more research is needed in this area. And while we can’t recommend the best cortisol supplements for weight loss just yet, ongoing research may provide us some answers in the future!
What Can You Do to Maintain Healthy Cortisol Levels?
Now that we know how cortisol can impact our health, what can we do to help keep levels balanced? The best way to maintain healthy cortisol levels is to stress less! Here are a few nutrition and lifestyle tips that can help manage stress and cortisol response [2]:
Proper Nutrition:
Focus on eating a well-balanced diet. Foods that are rich in nutrients and micronutrients, such as:
• Fruits
• Vegetables
• Whole grains
• Lean proteins
• Healthy fats
• More whole foods and less processed foods
Lifestyle Tips:
- Get quality sleep
- Exercise regularly to improve sleep and reduce stress
- Limit stress and stressful thinking patterns by being aware of your thoughts, breath, and heart rate
- Practice deep breathing to help relax the body
READ MORE: Three Ways to Stress Less
Ingredients to Manage Stress Levels:
Certain herbal ingredients, like Ashwagandha have a long history of use to provide calming effects. And L-theanine, a beneficial amino acid, can help to promote a sense of relaxation to cope with stress from everyday over work and fatigue.
conclusion
In conclusion, Cortisol is an extremely important hormone that requires continuous monitoring for a healthy balance. Both high and low levels can be harmful to the body, therefore making it important to find a good balance through your diet, sleep patterns, exercise habits, and stress management strategies.
References:
1. https://www.ncbi.nlm.nih.gov/books/NBK538239/
