Stress less: The amazing powers of cortisol

Cortisol is a popular wellness buzzword, and for good reason. This hormone affects nearly every organ in the body and we need it – pretty desperately – to function properly and mediate our stress response. But what do we really know about cortisol and why can it be considered as our body’s secret superhero?

Have you heard the one about the lion?

It goes something like this: you go on a hike, and suddenly – a lion. In a desperate attempt not to become the King of the Jungle’s next hearty meal, you either get ready to fend off the animal with your impressive karate skills or run like hell. In other words: fight or flight.

This is the typical way of explaining cortisol functioning in layperson’s terms. The lion personifies the emotional and physical stressors of life, while cortisol is the hormone that allows us to respond.

What is cortisol really?

From the story of the lion, you might gather that cortisol has something to do with stress. And since stress is usually a bad thing, so is cortisol. Right? Wrong!

Yes, cortisol is indeed a steroid hormone produced in the adrenal glands to mediate our response to stress and danger. But it also impacts almost every other organ in our bodies, making it imperative to our overall well-being.

Dr Andrew Huberman, a neuroscientist and associate professor at Stanford University School of Medicine, refers to cortisol as an energy hormone rather than a stress hormone. While it does motivate us to save ourselves from the lion (literally and figuratively speaking), it also regulates our metabolism and immune system, enhances anti-inflammatory properties, and fights off infections.

Additionally, cortisol:

• improves cognitive functioning,
• plays a role in memory formation,
• controls blood pressure, and
• protects against diabetes.

Cortisol and its cousin adrenaline are not our enemies but rather our protectors and allies, sparking us with the energy to face and overcome physical and mental challenges.

Too little or too much?

There is usually little reason to worry about our body’s so-called alarm system, as it is highly adaptable and capable of regulating when and how much cortisol should be released. However, when exposed to abnormally high levels and extended periods of stress, this system can go haywire.

One of cortisol’s most crucial functions is its contribution to a healthy sleep-wake cycle. When in sync with our circadian rhythm, cortisol levels rise in the morning to make us feel awake and alert and fall at night to support restful sleep. But chronic stress can keep cortisol levels high, making it increasingly difficult to “switch off” and get restorative sleep.

In extreme cases, a chronic stress response combined with a lack of sleep can lead to cortisol depletion and Addison’s disease, a life-threatening condition that causes skin darkening, severe fatigue, and dehydration.

On the other hand, too much cortisol could lead to Cushing’s syndrome, characterised by rapid weight gain, easy bruising, muscle weakness, low libido, high blood pressure, bone loss, and type 2 diabetes. So what are the symptoms of too little and too much cortisol?

Symptoms of cortisol deficiency

• Extreme fatigue
• Weight loss and decreased appetite
• Low blood pressure
• Salt craving
• Hypoglycaemia (low blood sugar)
• Nausea, diarrhoea, or vomiting
• Abdominal pain
• Muscle or joint pains
• Irritability and depression

Symptoms of high cortisol levels

• Weight gain, especially around the abdomen and face
• Skin changes (bruising and purple stretch marks)
• Muscle weakness
• Mood swings, anxiety, and depression
• Increased thirst and urination
• High blood pressure

Tips for managing stress and cortisol

Certain lifestyle choices can help maintain healthier cortisol levels.

• Sleep: Ensure adequate sleep, as sleep deprivation can affect cortisol levels.
• Diet: Avoid blood sugar fluctuations and excessive caffeine consumption.
• Exercise: Regular physical activity helps the body adapt to stress.
• Supplements: Consider ashwagandha, omega-3 fatty acids, vitamin C, Rhodiola, and magnesium to lower cortisol levels and combat stress. Consult your doctor before taking any supplements.

By understanding cortisol’s role in our bodies and how to manage its levels, you can implement healthier, sustainable ways to cope with whatever life throws at you – including that lion!

Written for Medihelp by Maritha Broschk