The human body is a complex system made up of various subsystems working in harmony to keep you healthy. Among these bodily subsystems, the endocrine system plays a critical role in producing and regulating hormones. These hormones act as messengers, travelling through the bloodstream to deliver instructions to different parts of your body—organs, skin, muscles, and more. Familiar hormones include testosterone, estrogen, and cortisol.
What is cortisol?
Cortisol is a hormone the adrenal glands produce. They are located just above the kidneys. While it has many vital functions in the body, cortisol is best known for managing the stress response, earning it the nickname "the stress hormone." The body releases cortisol in moments requiring heightened alertness, such as:
- Short-term stress (acute): When immediate and significant danger arises
- Chronic stress: Ongoing situations that generate frustration or anxiety, such as prolonged work conflicts or dealing with a chronic health condition
However, cortisol isn’t just about stress. It also performs several other essential functions:
- Regulates the metabolism of carbohydrates (sugars), fats, and proteins
- Temporarily reduces inflammation, helping the immune system fight infections. However, consistently high cortisol levels can lead to the opposite effect: increased inflammation and a weakened immune system.
- Affects blood pressure, typically by raising it
- Increases blood sugar levels by releasing glucose, which provides energy for acute stress situations
- Helps regulate the circadian rhythm (sleep-wake cycle). Normally, cortisol peaks in the morning and tapers off by bedtime
What can cause elevated cortisol levels?
Several factors can lead to high cortisol levels, with chronic stress being the most common. Long-term stressful situations—whether personal or professional—can play a significant role. Certain medications and medical conditions can also contribute to increased cortisol production. If you’re experiencing concerning symptoms, it’s crucial to consult a healthcare professional.
What are the effects of high cortisol levels?
While normal cortisol levels are essential for maintaining bodily functions, prolonged elevated levels can harm your health.
For women
- Disruption of menstrual cycles
- Intensified premenstrual symptoms
For everyone:
- Increased blood pressure, raising the risk of hypertension
- Elevated blood sugar levels, which could lead to diabetes
- Sleep disturbances
- Weakening of bones, increasing fracture risk
- Weight gain, especially around the abdomen and face
- Mood changes
How to manage stress and lower your cortisol levels
Here are some tips to help reduce stress and, in turn, cortisol levels. While these strategies can be helpful, they are not a substitute for professional medical advice:
- Prioritize good sleep hygiene
- Engage in regular physical activity
- Minimize stress triggers where possible
- Practice relaxation techniques like breathing exercises
- Foster healthy personal and professional relationships
- Make time for enjoyable activities and self-care
While occasional stress is a normal part of life, these steps can help mitigate its impact.
Cushing’s syndrome
In rare cases, persistently high cortisol levels may indicate Cushing’s syndrome, a serious medical condition that requires professional treatment. If you suspect symptoms related to elevated cortisol, don’t hesitate to get advice from a healthcare provider.