Understanding cortisol

How stress - perceived or real affects mind and body

Understanding cortisol

Do you feel stressed and tired for much of the time? High cortisol levels may be something to consider.

Cortisol is one of the main hormones released when we feel under pressure and it ignites our fight or flight response which provides a quick response to a situation perceived as being dangerous.

Unfortunately, the response does not consider whether the situation is real or perceived and when constantly in ‘stress mode’, it puts mind and body at risk.

High levels of cortisol can lead to weight gain, sleep disorders, hormonal imbalances, anxiety, and even fertility problems.

Let’s consider how cortisol works.

The adrenal glands (two kidney shaped glands) receive signals from the hypothalamus and pituitary gland.

Cortisol levels will be at their highest in the morning around 7:00 am and lower at night. This is known as a diurnal rhythm.

Cortisol receptors are found in almost every cell of the body and helps us to stay awake and to be alert. Cortisol is important for the prevention of brain fog or fatigue as well as burning fat for energy and for balancing blood sugar levels.

Cortisol also reduces inflammation helping with the healing process.

Fluid levels based on salt and water intake is balanced by cortisol and also, contributes to blood pressure. Memory formulation and learning is also improved by cortisol.

Levels of cortisol increase when the pituitary glands releases a hormone known as adrenocorticotropic hormone (ACTH) signalling the adrenal glands to produce more but there are many triggers. This includes illness, poor health, insufficient sleep, infections, or physical or even emotional stresses.

High levels of cortisol over an extended period of time can be damaging and will increase the risk of disease.

Short term stressors which are resolved i.e., following an exam situation, leads to the fight or flight response switching off and this is how it should work. Long term unresolved stressors leads to a constant release of cortisol and other stress hormones.

Heightened stress levels shut down some of the body systems including the immune function, the digestive system and the reproductive system. This is because the body does not need them if there is a threat to life.

Some indicators of high cortisol levels include:

·       Trouble sleeping

·       A sense of fatigue weight gain- in particular, around the stomach

·       Irregular periods or fertility problems

·       Muscle aches and pains

·       Reduced sex drive

·       Increased thirst

·       Increased urination

·       Reduced immune system

·       Puffiness to the face

Lowering cortisol levels naturally

The best way to manage cortisol levels is to do so in a natural way and stress management is at the top of the list.

Chronic stress is linked to most health problems in life, impacting health and wellbeing by sending chemical signals around the body affecting the immune system, lungs, and digestive system, all sensory organs and the brain as well as to the heart and blood vessels.

Increased stress affects heart rate, and breathing and can lead to overeating, pain, and muscle tension.

Mindfulness and meditation is a good way of helping to train the brain and to switch off the stress response increasing feelings of relaxation. Just 15 to 30 minutes of daily meditation can reduce high levels of cortisol and mindfulness can lead to an improved way of being.

Deep breathing exercises will reduce the sympathetic nervous system and will activate the parasympathetic nervous system which will improve feelings of relaxation.

Spend some time in nature. Sit by a river, walk through a forest or on the beach. Nature has been proven as a way to reduce stress.

Exercise benefits hormone levels because although it temporarily increases cortisol and adrenaline production, it also helps to reduce cortisol levels afterwards and gives the autonomic nervous system a workout while helping the body to handle stress.

It is important to identify how stress affects you and to implement stress relievers that help you to combat and reduce stress levels.

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