Cortisol is a fundamental life supporting steroid hormone, it is the body’s primary stress hormone produced by the adrenal glands and is essential in regulating metabolism, the immune response, blood pressure and blood sugar. Cortisol is additionally involved in the cortisol awakening response, aiding the body to shift from sleeping to wakefulness.
Stress and cortisol release
Your body’s immediate reaction to perceived stress/danger is via the sympathetic nervous system which triggers the fight or flight response, an automatic survival reaction causing the release of adrenalin. The secondary, more sustained, response comes from the hypothalamic pituitary (HPA) axis which releases cortisol. Cortisol provides the sustained energy required for handling stressors, elevating blood glucose through triggering the release of stored glucose, protein breakdown and lipolysis (breaking down of stored fats). Cortisol also increases blood pressure, promotes fat redistribution to visceral and abdominal areas and suppresses non-essential functions like digestion and reproduction, alongside altering immune system responses.
Once a threat passes the HPA axis should deactivate the stress response with cortisol returning to its normal baseline levels. However, modern day life, with its continual demands, can lead to this axis being almost constantly switched on causing increased cortisol levels in the body. Additionally, women around menopause have a tendency to produce more cortisol, as the decline in levels of oestrogen and progesterone reduce the body’s ability to fight stress, causing it to be more sensitive to potentially stressful situations.
Medical conditions associated with chronically high or low cortisol evels.
Chronically elevated cortisol from long term steroid medication use or adrenal/pituitary tumours can lead to a condition called Cushings syndrome. Addisons disease is caused by very low cortisol levels where the adrenal glands fail to produce enough cortisol. Both conditions require immediate medical attention.
Effects of long term activation of the stress response and exposure to Cortisol.
The long term activation of the stress response and exposure to cortisol can lead to a wide variety of health problems including:
- Weight gain and metabolic changes – elevated cortisol increases appetite, and promotes fat storage.
- Problems with digestion due to the suppression of non-essential functions.
- Increased heart rate and high blood sugar.
- Immune system dysfunction – such as frequent infections that are hard to shift
- Fertility problems – elevated cortisol can disrupt fertility hormones.
- Mental health conditions – increased cortisol can promote anxiety, depression and cognitive decline.
- Osteoporosis – mild cortisol increases have been associated with increased risk of osteoporosis. Cortisol can inhibit bone forming cells (osteoblasts) and promote bone breaking cells (osteoclasts) and can also increase the risk of sarcopenia (muscle wasting) which has a direct impact on bone density.
What can I do to reduce my cortisol levels?
Stress reduction techniques to help reduce cortisol levels include:
- Yoga, meditation and mindfulness which can reduce cortisol by activating the rest and digest (parasympathetic) nervous system.
- Walking in nature.
- Reducing your caffeine intake as caffeine can act as a mild stressor increasing cortisol release.
- Exercising regularly at moderate intensity rather than high intensity which can spike cortisol levels.
- Listening to relaxing music can calm the autonomic nervous system
- Taking certain supplements such as magnesium and ashwagandha can help to regulate the HPA axis (consult a healthcare professional before taking supplements if you have any underlying health problems or are on medication).
- Avoiding foods that may cause a rapid rise in blood sugar as the body can perceive the sudden dip after the rise as a stressor triggering cortisol release.
- Being careful about severe calorie restriction or fasting as these can act as a stressor increasing cortisol levels.
Is there any way I can test to see if I have elevated cortisol levels?
- Nutrigenomic testing looks at genetic variations, specifically single nucleotide polymorphisms (SNPs) that influence how the body processes food, absorbs nutrients and responds to diet and lifestyle factors, and can, therefore, inform you about possible predispositions to producing more cortisol. click here for more information on nutrigenomic testing.
- The DUTCH test (dried urine test for comprehensive hormones) provides a 24 hour snapshot of hormonal health and metabolism.
To Summarise
- Diet, exercise and mindfulness practice can all help to reduce cortisol levels, with multiple benefits for long-term health
- Cortisol, known as the stress hormone has an important role in many different functions in the body and it is essential to have healthy levels.
- Persistent stressors can cause elevated cortisol which, along with other factors, can lead to weight increase (especially around the middle), digestive problems, poor blood sugar regulation, frequent infections, fertility problems and mental health conditions alongside potentially increasing the risk of developing osteoporosis.
- Nutrigenomic testing can investigate your individual propensity to producing more cortisol.
- DUTCH testing can give you a snapshot of your cortisol levels over 24 hours.
