Cortisol is an important steroid hormone. It is a chemical messenger that sends signals out of the adrenal glands. The production and release is regulated by the hypothalamus and pituitary gland to positively influence a wide range of bodily functions. Although, chronic stress and over production can lead to negative health effects. Healthy lifestyle choices can keep this hormone in balance and tamed.
Cortisol is a critical part of the body’s circadian rhythm. The interconnected relationship of cortisol and melatonin contribute to the wake and sleep signals of the body. Cortisol is released roughly 30 minutes prior to waking up from a night’s sleep. This makes up 40-50% of daily release. The remaining percentage is released several times throughout the day to keep us in a wake focused state. Cortisol’s primary functions are to increase blood sugar, reduce inflammation, suppress the immune system, and aid in nutrient absorption.
This hormones gets referred to as the stress hormone because during times of increased stress, production rapidly increases. This response, along with a release of adrenaline, triggers an increased heart rate and energy level. The purpose of this acute reaction is to prepare the body for potentially harmful situations (like an animal chasing us).
The two main reasons this hormone can lead to negative effects are weight gain and sickness.
When under chronic stress, it may be difficult to maintain healthy eating habits. Usually, being stressed causes increased hunger signals and overeating. One study found that in 59 healthy woman there was a direct link to elevated cortisol levels and increased appetite (pubmed.ncbi.nlm.nih.gov/11070333). We can attest to this from our experience, as it’s a very common complaint of our clients that in stressful situations they choose high caloric foods or alcohol to cope. As this hormone is released, blood sugar also gets elevated. If constantly under stress (watching the news, stressful home or work situation, or fear of the next pandemic) then blood sugar is always elevated, which leads to insulin sensitivity.
The second negative effect is a byproduct of the immune system suppression component of the fight or flight aspect of the stress response. In times of acute sudden stress your body shuts down non-critical functions of the body. It focuses all energy toward escaping certain doom by ramping blood sugar and heat rate. If under chronic stress, the body’s immune system becomes compromised and unable to defend against the usual daily invaders like viruses and germs.
It’s critical for your health to have balanced lifestyle choices. Allowing constant stress in your life affects your sleep, immune system, and hormone regulation as you’ve read above.
We recommend to our clients to get regular exercise, get sunlight exposure to your skin and eyes (early in the day), and find activities that you enjoy that provide calm and happiness. These activities are best enjoyed with other people you like. Simple walks outside in nature with a friend, pet, or significant other can do wonders for reduction of stress and keep your hormones balanced.
