Cortisol

December 13, 2024

Published

Last updated :

December 13, 2024

Graham's Key take aways :

Cortisol is a stress hormone produced by the adrenal glands that helps regulate metabolism, immune response, and blood pressure.

Chronically high cortisol levels can lead to health problems, including weight gain, anxiety. and heart disease.

Cortisol levels can be lowered naturally via stress management, physical activity and dietary changes.

‍

What Is Cortisol?

Cortisol is a hormone released by the adrenal glands in response to stress or low blood sugar. Often called the "stress hormone," it plays a vital role in various bodily functions, such as:

Regulating Blood Sugar: Cortisol helps maintain steady energy levels.

Reducing Inflammation: It dampens immune responses to reduce inflammation.

Managing Stress Responses: Helps the body cope with stress.

While cortisol is essential for survival, chronically elevated levels can negatively impact mental and physical health.

‍

Health Effects of High Cortisol

Weight Gain

High cortisol levels are linked to increased abdominal fat storage.

‍

Increased Risk of Heart Disease

Prolonged exposure to cortisol can raise blood pressure and cholesterol levels.

‍

Mental Health Impacts

Excessive cortisol is associated with anxiety, depression, and difficulty concentrating. See the NHS Mental Health Overview.

‍

Suppressed Immunity

High cortisol levels can weaken the immune system, making you more prone to illnesses.

‍

Digestive Issues

Chronic stress can lead to digestive problems like irritable bowel syndrome (IBS). Learn more about stress and digestion at the NHS IBS Guide.

Foods to Lower Cortisol

Incorporate these foods into your diet to help reduce cortisol levels naturally:

For more advice on stress-related nutrition, visit the NHS Healthy Eating Guide.

Foods to Lower Cortisol How To Lower Cortisol Levels

Managing cortisol naturally can have significant benefits for overall health:

Stress Management

Practices like meditation, deep breathing, and yoga can help regulate cortisol production. Explore NHS Stress Management Techniques.

‍

Exercise Regularly

Moderate physical activity helps lower cortisol levels, but overtraining can raise them. Follow the NHS Physical Activity Guidelines.

‍

Prioritise Sleep

Aim for 7–9 hours of quality sleep per night to maintain healthy cortisol levels. Learn more about improving sleep quality at the NHS Sleep Tips.

‍

Eat a Balanced Diet

Include cortisol-lowering foods like leafy greens, fatty fish, berries, and whole grains. Avoid excessive caffeine and sugar, which can spike cortisol levels.

‍

Limit Alcohol

Overconsumption of alcohol can increase cortisol levels and disrupt sleep.

‍

FAQs

What causes high cortisol levels?

Chronic stress, poor diet, insufficient sleep, and certain medical conditions like Cushing's syndrome can increase cortisol levels. Learn more about Cushing's syndrome from the NHS Cushing's Syndrome Guide.

‍

Can cortisol be too low?

Yes, low cortisol levels, often due to adrenal insufficiency, can result in fatigue, weight loss, and low blood pressure.

‍

How does cortisol impact mental health?

Chronically high cortisol levels are associated with anxiety, depression, and memory problems. Explore the NHS Stress and Mental Health Resources.

‍

Conclusion

Cortisol plays an essential role in the body, but chronically elevated levels can negatively impact physical and mental health. By managing stress, eating a balanced diet, exercising moderately, and prioritising sleep, you can maintain healthy cortisol levels and support overall well-being.

‍

Related Terms

Adrenal Glands: Organs that produce cortisol and other hormones.
Chronic Stress: Prolonged periods of stress that increase cortisol levels.
Stress Hormones: Hormones like cortisol and adrenaline that manage the body's stress response.

‍