What is Cortisol? A Trendy Influencer Topic or Just Another Hormone?
You can’t scroll for more than two minutes on social media without hearing something about cortisol and how it is wreaking havoc on your body and the root cause of all your problems. Is this actually the case, or are we just seeing trendy influencers use a big buzzword to get clicks and scare people into buying something from their affiliate link or changing something about your lifestyle?
Cortisol is THE stress hormone. And while “stress” might sound like a bad thing, it can actually benefit us in a lot of ways. There are good stressors (exercise, setting goals, trying something new, etc.) and “bad” stressors (chronic pressure at work or home, illness, injury, etc.). We can’t always control the stress in our lives or manage it as best as we probably would want to, but we can take into account that no matter what kind of stress the body is taking in, cortisol is going to be the hormone behind it.
The Benefits of Cortisol
Cortisol often gets a bad rap, but it plays an essential role in maintaining the body's normal functions. In times of stress (both good and bad), cortisol can provide a significant benefit, including:
Boosting Energy and Alertness Cortisol helps the body respond to stress by increasing alertness, boosting energy, and sharpening focus. For example, during exercise or moments of intense concentration, cortisol aids in providing the energy needed for the body to perform at its best. In this sense, cortisol is vital for peak performance and helping you push through challenges—physically and mentally.
Supporting the Immune System Short bursts of cortisol during acute stress help regulate the immune system. Cortisol has anti-inflammatory properties, so in times of stress, it can temporarily reduce inflammation and prevent the immune system from overreacting. This is helpful when your body is under threat or facing injury - especially in the acute phases.
Regulating Metabolism and Blood Sugar Cortisol plays a crucial role in regulating blood sugar levels and metabolism. In stressful situations, it helps ensure there’s enough glucose available for your muscles and brain to handle a challenge. By stimulating glucose production, cortisol ensures that you can respond quickly to stress, whether it's running from danger or staying sharp (in the neurochemical sense) during a high-pressure meeting.
Supporting Cognitive Function Cortisol can enhance cognitive function, particularly memory and attention. For short-term, high-stress situations, a spike in cortisol can help improve your mental capacity, giving you the ability to focus and recall important information when it matters most.
Adapting to New Challenges Positive stressors, such as setting goals, taking on new projects, or learning new skills, activate cortisol in a way that drives motivation and achievement. In this context, cortisol works to help you adapt, overcome challenges, and thrive.
The Setbacks of Cortisol
While cortisol is essential for survival and productivity, chronic or prolonged high levels of cortisol can have negative effects on your health. These setbacks include:
Sleep Disruption As mentioned earlier, cortisol should rise in the morning to help wake us up, but high levels of cortisol before bed can make it difficult to fall asleep or stay asleep. Chronic high cortisol levels disrupt the natural sleep-wake cycle (circadian rhythm) and can lead to insomnia, resulting in long-term sleep deprivation, which further impacts health, mood, and energy levels for the long-term in subsequent days (or weeks!)
Increased Anxiety and Depression Chronic stress leads to prolonged cortisol release, which can negatively affect the brain. High cortisol levels over extended periods are linked to symptoms of anxiety, depression, and other mood disorders. It can also contribute to a decreased ability to cope with emotional stress, creating a vicious cycle of anxiety and overactivation of the stress response.
Weight Gain Elevated cortisol levels are often associated with weight gain, particularly around the abdominal area. Cortisol triggers the release of insulin, and when levels of cortisol stay high for too long, it can lead to increased fat storage, especially in the belly. Furthermore, stress eating is often linked to elevated cortisol, as the body craves comfort foods to manage the negative feelings associated with stress.
Weakened Immune System While cortisol helps the immune system in short bursts, long-term exposure to high levels of cortisol can suppress immune function. “Too much of a good thing can be a bad thing". This can make the body more susceptible to infections, illnesses, and slow down recovery processes. The immune system’s ability to fight off pathogens weakens, putting the body at higher risk for sickness.
Muscle Loss and Bone Density Chronic cortisol production can interfere with the body’s ability to maintain muscle mass and bone density. Over time, high cortisol levels can break down muscle tissue and reduce bone strength, increasing the risk of osteoporosis and muscle weakness.
Increased Risk of Chronic Diseases Ongoing high cortisol levels are associated with a higher risk of chronic conditions, including heart disease, digestive problems, and hypertension. The hormone’s impact on blood sugar regulation, inflammation, and metabolism can contribute to the development of conditions like type 2 diabetes, high blood pressure, and cardiovascular disease.
Finding the Right Balance
While cortisol as a whole is often demonized in health and wellness circles, it’s clear that this hormone plays an essential yet complex role in the body. The key is not to eliminate cortisol but to maintain balance. Good news is that we can train for this! Kind of like the classic Goldilocks and the Three Bears story - we don’t want too little and we don’t want too much - we want jusssst the right amount. And we especially want the right amount at the right time! There are tactics we can explore to push the threshold of tolerance higher (or lower) depending on the individual.
Acute stressors—like exercise, goal-setting, and trying something new—can trigger healthy spikes in cortisol that ultimately benefit the body and mind. However, chronic stress, negative emotions, and poor lifestyle habits can lead to prolonged high cortisol levels, which have detrimental effects on health.
To keep cortisol levels in check and ensure you're experiencing the benefits without the setbacks, consider these strategies:
Regular Exercise: Engaging in physical activity helps regulate cortisol and release endorphins, which improve mood and reduce stress.
Mindfulness and Meditation: Practices such as meditation, deep breathing, or yoga can lower cortisol levels and help manage stress.
Healthy Sleep Habits: Maintaining a regular sleep schedule, creating a relaxing bedtime routine, and avoiding stressors before bed can help keep cortisol from spiking at night.
Proper Nutrition: Eating a balanced diet with adequate protein, healthy fats, and complex carbohydrates supports cortisol regulation.
Social Support: Positive relationships and spending time with loved ones can act as buffers against stress, reducing the impact of cortisol on the body.
Exposure: Intentionally ‘shocking the system’ with manageable stressors like Sauna or Cold Plunge is a great way to spike Cortisol to boost the tolerance threshold.
Cortisol is not inherently “bad,” but its effects depend on how and when it’s activated. It’s essential to recognize that stress, when managed appropriately, can serve as a motivator and enabler. When done so, this helps us respond to challenges and perform at our best. However, when stress becomes chronic and cortisol levels stay elevated, the negative effects can accumulate, leading to potential health problems. By finding ways to manage stress and support balance in our lives, we can harness the benefits of cortisol without falling victim to its potential drawbacks.
Have questions about your stress levels? Concerned about what Cortisol is doing to your system? Reach out to Dr. Maggie! She’d love to explore your unique habits and tendencies to help mitigate the effects!