Cortisol is known as the stress hormone and is often classified as a negative substance in the body, because we are not aware that it plays an important role in several bodily functions and systems. Produced by the adrenal glands, it regulates metabolism, reduces inflammation, helps form memory and manages stress. In fearful situations, the adrenal glands secrete more cortisol into the bloodstream, increasing heart rate and blood pressure in anticipation of the threat. This is the body's natural 'fight or flight' response that prepares you to avoid or face danger.
"Knowing how important it is to survival, cortisol itself is not bad at all. The problem comes when your system produces too much cortisol or never returns to a state of homeostasis, leaving you in a state of constant, chronic stress. When excessive amounts of cortisol flow through your bloodstream, it can be quite damaging to your physical and mental health," says Dr. Kevin Huffman.
So how do we recognize high cortisol levels and how can we lower them naturally?
Signs of high cortisol levels
The term high or elevated cortisol is an actual biological condition. However, it is not a clinical diagnosis since the acute level of this hormone naturally falls. Thanks to the body's natural ability to recover, you can recover from stress with positive habits and lifestyle such as getting enough sleep and regular exercise.
A diagnosis will only be made when stress becomes chronic or associated with illness. Abnormal cortisol levels can be detected through urine, blood and saliva tests, and there are certain signs and symptoms that may indicate high levels of this hormone.
Disturbed sleep: When you're under a lot of stress, relaxing and getting a good night's sleep can be a challenge.
Muscle weakness: It affects how the body processes proteins and carbohydrates. If you feel particularly weak and tired after a typical workout, it may be due to a spike in cortisol.
Anxiety: You may become irritable, notice your heart racing and experience shortness of breath.
Weak memory and difficulty concentrating: You may find it difficult to recall information or focus on tasks when you are under a lot of stress.
Frequent colds: A significant amount of cortisol in the body can weaken the response of the immune system, thereby reducing the body's defense against viruses and infections.
Irritable bowel syndrome: The gut microbiome and the nervous system are closely linked. Stress can cause digestive problems.
Hirsutism: Higher levels of cortisol can stimulate hair follicles leading to their abnormal growth.
Consequences of long-term high cortisol levels
Cortisol is essential, however, chronic stress and overproduction of cortisol can interfere with other hormonal processes in the body such as metabolism, immunity, and the reproductive system and ultimately contribute to more serious health problems, including:
Decreased libido: Constantly high cortisol levels can lead to lack of sex drive and adrenal fatigue. Low cortisol contributes to decreased libido.
Irregular periods: Amenorrhea occurs when menstruation stops completely. When stressed, the glands secrete more endorphins and cortisol, interrupting ovulation and the corresponding hormone production. This can result in irregular menstrual cycles and amenorrhea.
Mental health issues: Chronic stress is linked to several psychological problems, such as anxiety and depression. Excessive pressure and a lack of solutions can also increase the risk of substance dependence, such as illegal drugs and alcohol.
Long-term habits that will naturally reduce cortisol
A healthy amount of cortisol can help the body function properly, and the following factors can go a long way in normalizing it:
1. Get enough sleep
Getting enough sleep, an average of seven to nine hours, is essential for overall health, including proper cortisol regulation. Lack of sleep can have short- and long-term health consequences, including our ability to manage and regulate stress. Research has found that sleep deprivation is associated with increased activation of the neuroendocrine system, the main stress response system.
2. Exercise regularly
"Regular exercise is a powerful response to stress," says physician Jung Baccam.
During the day, set aside 30 minutes for moderate-intensity activities - brisk walking, dancing, and more. Baccam emphasizes that exercise can help relieve stress and improve sleep quality and boost the release of feel-good chemicals like serotonin and endorphins.
3. Practice relaxation techniques
"Master stress management techniques like deep breathing exercises or progressive muscle relaxation to significantly reduce cortisol levels and improve overall health," says Huffman.
Deep breathing, meditation, muscle relaxation...these are all practices that redirect stress to relaxation. These methods can help reduce heart rate and blood pressure.
4. Know your stressors
Determine what is stressing you out, either physically or mentally.
"If it's an emergency like this — a car is coming as you're crossing the street and you have to hurry up and get to the sidewalk — cortisol is doing a great job," says Samia Estrada, a clinical psychologist, adding that it's hard for the body to know if your cortisol levels are rising because a car is coming. or you are worried about something else.
In the example of a car, the stressor is short-lived. Cortisol levels will quickly return to baseline. However, in a situation where we are out of work and unable to pay the bills, it is a stress that will last much longer. Then cortisol levels will remain elevated and our body will be working overtime preparing us for a threat that is not an actual physical threat. Being aware of when you are experiencing a stress response to something that is not immediately dangerous or harmful is the first step to effectively controlling and managing your response to stressful things.
5. Find a hobby that makes you happy
Realistically, you won't always have control over the stressors in your life, however, regularly engaging in enjoyable hobbies that calm you down and lift your mood can help regulate your reactions and cope with stress.
Creative, artistic activities, especially those related to art, music, dance or movement, can be very therapeutic for managing and reducing stress. Whether you take a drawing or ceramics class, take piano lessons, or sign up for a fun dance and cardio class at the gym, it can be healthy fun to promote relaxation, reduce cortisol, and reduce symptoms of depression.
6. Cultivate healthy relationships
"Strong social ties are key to resilience to stress". says Baccam, adding that if we're surrounded by people who make us want to 'pull our hair out' every time, it's important to set healthy boundaries and surround ourselves with those who respect us.
Stress is a normal biological reaction and a part of life, so the occasional experience should not worry you. However, if it starts to affect your relationships, physical or mental health, and quality of life, it's time to see a doctor for an evaluation and some effective solutions, he says. Gloria.
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