Everything you need to know about cortisol
Often associated with stress, cortisol is a hormone responsible for managing a wide range of essential bodily functions. It's involved in everything from metabolism and immune response to regulating your sleep cycle and blood sugar levels. Though spikes in cortisol are commonly linked to stress, this hormone plays a vital balancing act in your body.
Some people naturally have higher cortisol levels and may require medical treatment to manage them. But for most, the key lies in making everyday choices that help maintain a healthy hormonal balance.
What is cortisol?
Cortisol functions like your body’s internal alarm system. It’s released during the ‘fight or flight’ response and helps the brain process mood, memory, fear, and stress.
“It’s very clever, because when you wake, exercise, or go through a stressful experience, your pituitary gland reacts by sending a signal so they know what quantity of cortisol to produce”
The function of cortisol
Cortisol is a steroid hormone produced in the adrenal glands, located above your kidneys. Its release is regulated by the pituitary gland in the brain, which plays a central role in managing hormone activity in the body.
Every cell in your body has receptors for cortisol, meaning it influences a vast array of functions depending on where it's acting. If levels dip too low, the brain adjusts hormone production through signals to the adrenal glands, helping to maintain healthy levels.
Once released into the bloodstream, cortisol travels throughout the body, performing various roles.
There are many ways your body uses cortisol. It:
- helps convert carbohydrates, fats, and proteins into usable forms of energy
- may play a role in controlling inflammation
- helps regulate blood sugar (glucose)
- aids in maintaining normal blood pressure
- balances salt and water levels
- influences your sleep-wake cycle
- provides energy to help manage and recover from stress
Is cortisol good or bad?
Given cortisol's reputation as a stress hormone, it’s easy to assume it’s something to be avoided—but that’s not entirely accurate. Cortisol plays a critical role in your body’s ability to handle challenges and danger. Without it, your body would be sluggish in response to stressful or threatening situations.
So, while too much or too little can cause health issues, cortisol itself isn’t inherently bad. It all comes down to balance.
“So, it’s probably unfair to say it’s bad. It’s the managing of your levels that can cause potential problems”
What causes high levels of cortisol?
Elevated cortisol levels can be the result of various underlying factors, ranging from chronic stress to rare medical conditions like Cushing’s Syndrome. If cortisol remains high for extended periods, it can start to negatively affect your body over time.
Potential impacts of high cortisol include changes in:
- weight
- blood pressure
- mood
- energy
- sleep habits
How to lower cortisol levels
Your cortisol levels reflect more than just your emotional state—they’re influenced by sleep, nutrition, physical activity, and hormonal changes, especially in women due to menstruation, pregnancy, or menopause.
7 ways to reduce cortisol levels
1. Look at your sleeping pattern
Consistently waking up and going to sleep at the same time helps regulate your circadian rhythm, which in turn balances hormone production.
2. Limit your alcohol intake
Though it might seem calming, alcohol actually prompts a rise in cortisol.
3. Pay attention to your diet
Minimize consumption of caffeine, sugar, and processed foods. A diet focused on whole, balanced foods supports overall hormone regulation.
4. Find an exercise you enjoy
Physical activity supports healthy cortisol production, but pushing too hard without adequate rest can lead to an increase. Gentle and mindful movements like yoga or walking can be especially helpful.
5. Make time for a massage
Regular massages can help ease muscle tension and reduce stress levels.
6. Try meditation
Meditative practices and deep breathing can lower cortisol by calming the mind and nervous system.
7. Consider a supplement
Speak with a healthcare professional before starting any supplements, as individual needs differ.
When to seek further support with cortisol levels
If your cortisol levels are consistently too high or too low, blood tests administered by a healthcare provider can help diagnose any issues. There are no reliable at-home tests for cortisol regulation.
Too much cortisol may point to Cushing’s Syndrome, while low levels could indicate Addison’s disease. Both conditions are rare but serious, and blood tests can also help identify related disorders affecting the pituitary or adrenal glands. Cortisol imbalances may even play a role in the development of diabetes.
Long-term use of steroid medications is one of the more common causes of excess cortisol, since these drugs mimic the hormone. Addison’s disease, caused by adrenal gland dysfunction, affects around 8,400 people in the UK, and is more likely to appear between the ages of 30 and 50, with women being slightly more at risk.
Signs that you may be producing too much cortisol include:
- weight gain around the abdomen and upper back
- rounder face
- acne
- thin or fragile skin
- easy bruising
- reddened face
- slow healing wounds
- muscle weakness
- severe tiredness
- irritability
- trouble focusing
- high blood pressure
- headaches
Symptoms of low cortisol levels may include:
- tiredness or lack of energy
- feeling unwell
- loss of appetite and unintentional weight loss
- feeling dizzy when standing
- low blood pressure
- salt cravings
- muscle cramps or weakness
- abdominal discomfort
- excessive thirst
- difficulty concentrating
- headaches
- high body temperature
- irregular periods (if you menstruate)
The final say
Cortisol plays a crucial role in helping our bodies cope and adapt. From managing our internal clock to helping regulate blood glucose, it steps in during intense moments—like stress or even excitement—to bring things back into balance. Instead of viewing it as a villain, focus on maintaining healthy levels through sleep, diet, and stress management. Your body will thank you for it.
Disclaimer
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
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