The networks have been flooded with content about cortisol over these months but, what do you really know about it? Commonly known as “the stress hormone”, cortisol plays a fundamental role in numerous physiological processes. Currently, our society lives at a fast pace that directly affects our bodies. Discover the functions of cortisol and its impact on our health.
What is cortisol and what is its function?
Cortisol is a steroid hormone produced in the adrenal glands located at the top of the kidneys and is then released into the bloodstream to be transported throughout the body. In this way, it reaches its receptors scattered throughout the body’s tissues, thus intervening in the nervous, immune, cardiovascular and respiratory systems, among others.
Main functions of cortisol
Cortisol is the main glucocorticoid in the body, hormones that participate in regulating metabolism, the sleep cycle, immune function, and inflammation. It is associated with the stress response, as cortisol levels are altered to modify the body’s response to stressful situations, activating certain processes in response to a threat, which is why it is known as “the stress hormone”.
Why does cortisol elevate in response to stress?
Our brain (specifically the hypothalamus) is responsible for regulating the appropriate response in stressful situations, such as after a recent surgery or a dangerous situation. Upon detecting the threat, cortisol is released, the synthesis of which is regulated by the hypothalamic-pituitary-adrenal (HPA) axis.
Thus, in a stressful situation that the body recognises as a threat, cortisol rises to trigger gluconeogenesis (the production of glucose), lipolysis (the release of fatty acids from glycerol), and glycogenolysis (the breakdown of glycogen to produce glucose). In this way, we obtain energy to cope. However, if this situation persists for an extended period, it can lead to negative health consequences.
Cortisol also reduces functions that are considered non-essential during that state of stress and alters immune system responses, furthermore inhibiting the functions of the digestive system, reproductive system… This alarm system also communicates with the brain regions that regulate mood.
Cortisol and circadian rhythms
The release of cortisol is pulsatile, with levels of this hormone varying throughout the day, being generally higher in the morning upon waking, helping to prepare the body for daily demands, and decreasing throughout the day to reach a minimum at night, which favours rest. It is regulated by genetic and environmental factors, influenced by the sleep-wake cycle and the perception of stress.
Cortisol plays a role in circadian rhythms and in the regulation of energy levels, with its levels potentially influencing sleep cycles and relating to difficulties in falling asleep.
High cortisol: causes and consequences
The variation of cortisol levels throughout the day is part of the body’s natural response to potential harm, danger, or a specific situation that requires it. Precisely in the morning, we have the highest levels, which gradually reduce throughout the day, showing peaks of high cortisol during the day in response to stress on an occasional basis. However, if the body produces too much cortisol constantly, it is usually indicative of other associated conditions.
There are various reasons why the adrenal gland may release too much cortisol, stemming from situations where the body feels threatened by a stressful or compromised situation such as lack of sleep, an unbalanced diet, or certain conditions.
Chronic stress: the silent enemy
When subjected to constant stress, this response remains alongside the production of these hormones, potentially negatively affecting several bodily processes, thereby increasing the risk of triggering certain conditions with symptoms associated with those detailed previously.
Lack of sleep and inadequate rest
When the duration of night rest is reduced for an extended period, physiological alterations may appear, such as increased blood pressure or increased cortisol production during the night.
Unbalanced diet and excessive caffeine
Specifically, foods with a high glycaemic index or caffeine act as central nervous system stimulants and may temporarily increase alertness through cortisol production. Therefore, excessive consumption of these foods could lead to the occurrence of constant spikes in the habitual production of this hormone.
Diseases and medical conditions
Hypercortisolism is a condition in the body characterised by the presence of an uncontrolled amount of cortisol in the body. The possible causes of this excess cortisol are diverse, among which we highlight: prolonged use of glucocorticoids, cushing’s syndrome, certain types of tumours.
Symptoms of high cortisol: how to recognise it?
In cases where cortisol is produced constantly and remains at high levels outside the previously mentioned situations, it may cause signs such as: irritability, weight gain, acne or other skin signs such as redness, slow healing, weakness or fatigue, headaches, dDifficulty in concentrating, high blood pressure… These symptoms depend on the causative factor and, in most cases, do not have to occur solely due to high cortisol levels.
- Physical changes: weight gain, fatigue, skin issues.
- Emotional disturbances: anxiety, irritability, depression.
- Cognitive problems: difficulty concentrating, memory issues.
How to reduce cortisol?
First and foremost, it is essential to understand that unless there is some pre-existing condition, cortisol levels rise in response to stress and it is a normal process of our body. The main issue lies in those situations where this state of stress is maintained for a long period and affects various internal processes with the symptoms already mentioned earlier. Therefore, we will focus on learning to manage stress episodes with recommendations and guidelines that we can implement in our daily lives.
- Relaxation and stress management techniques, such as meditation, deep breathing, and regular exercise, help reduce levels of the stress hormone cortisol, promote healthy balance in the body, and improve overall health.
- A balanced, mindful diet helps regulate cortisol and maintain physical and mental stability. Avoiding added sugars, refined grains, and saturated fats, and focusing on fruits, vegetables, and whole grains, reduces stress and improves overall health.
- Regular physical exercise reduces stress and cortisol levels by stimulating the production of endorphins, hormones that promote health and help manage stress better by acting on the central nervous system.
- Restful sleep regulates cortisol levels and affects metabolism and appetite. To improve your rest, you should establish a consistent nighttime routine, exercise several hours before bed, maintain regular sleep and wake times, limit caffeine before bed, and minimise exposure to artificial light and screens at night.
