Cortisol is a steroid hormone produced and released by the adrenal glands, small pyramid-shaped glands lying on top of your kidneys. It is undoubtedly an important hormone. While often known as the “stress hormone,” cortisol has other very important functions aside from regulating stress, such as metabolism, blood pressure maintenance, and inflammation suppression. Here’s how cortisol affects various systems in the body and how to lower cortisol levels.
What is Cortisol?
It is a steroid hormone classified as glucocorticoid. Glucocorticoids influence many aspects of the body, from metabolism to immune response, and are very important in responding to stress. Hormones are chemical messengers that circulate in the blood and are distributed to all tissues, organs, and glands; they tell those tissues, organs, and glands what to do and when.
Cortisol Production in the Body
Your adrenal glands produce cortisol as a result of a cascade of hormonal events triggered by the brain. The whole process starts in the hypothalamus, a small area in the brain that releases corticotropin-releasing hormone (CRH). This stimulates the pituitary gland to secrete adrenocorticotropic hormone (ACTH), which goes on to stimulate the adrenal glands to secrete cortisol into your bloodstream.
Cortisol: Functions
This will help you to be alert in situations involving stress. It regulates your metabolism, which shows how the body uses fat, proteins, and carbohydrates to keep energy available in your system. This reduces inflammatory responses that keep off pressure on your body. It regulates blood pressure to maintain it at the right levels. It maintains control over your blood sugar levels by counterbalancing the insulin levels in the bloodstream so that glucose levels are maintained.
Regulation of Sleep-Wake Cycles
It influences the body’s circadian rhythms, which are highest at the time of day and lowest at night.
Causes
Although perhaps more frequently associated with being the “stress hormone,” the functions of cortisol actually run much deeper. More broadly speaking, when we discuss stress, it’s highly important to remember that there are many forms, and cortisol is created in response to all of them:
Acute Stress
This is short-term, brief stress, like when you narrowly avoid being hit by a car or else you are suddenly placed in a critical, threatening situation.
Chronic Stress
It can be described as stress sustained over time, such as everyday pressure at work or taking care of an ill family member. Traumatic stress occurs after such life-threatening experiences as natural disasters, war, or very severe personal trauma. Traumatic stress can sometimes precipitate what is known as post-traumatic stress disorder (PTSD).
Effects
It plays a role in managing how the body reacts to all of these kinds of stresses. It helps to keep the body hypervigilant after the rush of adrenaline- the fight-or-flight hormone – after having experienced the stressful event.
Effects Cortisol Has on the Body
Because it affects nearly every tissue and system in the body, its potential effects are also quite broad. Some of the most significant systems affected by cortisol include:
1. Nervous System
Cortisol helps keep a man alert in stressful situations, thus aiding concentration and consciousness.
2. Immune System
The immune response is, in fact, enhanced at first due to the reduction of inflammation caused by the action of cortisol, whereas chronic high levels may suppress the immune system, thus making the body vulnerable to infections.
3. Cardiovascular System
It influences the level of blood pressure; chronic high levels lead to hypertension.
4. Respiratory System
It, when stimulated during stressful times, can stimulate the supply of energy and subsequently regulate respiration.
5. Reproductive System
The excessive production of hormones in the adrenal gland can lead to infertility.
6. Musculoskeletal & Integumentary System (Skin, Hair, Nails)
It regulates the breaking down of proteins, fats, and carbohydrates for energy purposes; therefore, the muscle’s strength is affected. The chronic elevated levels cause problems in the skin, including acne, hair loss, and weakening of the skin.
Sleep-Wake Cycle
But cortisol greatly impacts your sleep-wake rhythm. Generally, at night, you have small levels that will help you relax and sleep. Towards morning hours, it also tends to also increase levels that would enable you to wake up ready for the day. Any chronic interruption of the normal sleep-wake rhythm would keep levels of cortisol higher than normal, thus potentially contributing to sleep disorders or long-term health problems.
Provides Energy
In addition to this, it is very effective at providing the body with energy while under stress by breaking down glucose in the liver to feed the body. It acts on metabolism and aids in how the body breaks down fats, proteins, and carbohydrates.
High Cortisol Levels
Historically, chronically high cortisol is popularly known as hypercortisolism or Cushing’s syndrome, and its causes may include: it may be triggered by long-term stress, cancers of the adrenal gland, or excessive use of corticosteroid medications like prednisone. Common signs of raised levels include:
- Weight gain, often in the abdominal region.
- Fatty growth behind the neck.
- Abnormal high blood sugar, which accelerates Type 2 diabetes.
- Hypertension, or abnormally high blood pressure.
- Reduced muscle and bone.
- Irregular menstrual cycle or decreased ability to conceive.
Unless addressed, high levels can cause severe health issues, including heart disease, diabetes, and life-threatening infections due to the weakened immune system.
Cortisol Deficiency
Low levels have been termed hypo-cortisolism or adrenal insufficiency; they can be due to many causes, including a direct attack on the adrenal glands (Addison’s disease) or a dysfunction of the pituitary gland resulting in decreased production of ACTH. What are the symptoms of low levels?
- Complete lack of energy.
- Unintentional loss of weight.
- Low pressure, which results in dizziness.
- Weak muscles.
- Salt cravings.
- Discoloration of the skin.
The high and low levels of cortisol must be observed by a medical professional for evaluation and treatment because they highly influence the quality of life of an individual.
Testing Cortisol Levels
Before learning how to reduce cortisol, here are a few tests to check if your levels are imbalanced:
- There are various types of cortisol levels that can be assessed through blood, urine, and saliva tests. These tests find out whether cortisol levels lie within the normal range.
- The level of blood cortisol in the morning should range between 10 to 20 mcg/dL.
- Afternoon levels are between 3 to 10 mcg/dL.
- Healthcare professionals use such measurements to know the functionality of the adrenal and pituitary glands, as well as to find out how the body manages stress.
Reducing and Minimizing Cortisol Levels
If you have a high level of cortisol, you can reduce it by managing your stress and changing some of the things in your life. Here’s how to lower cortisol levels:
1. Quality Sleep for Reducing Cortisol Levels
Achieve this ‘quality sleep’ stage of getting between 7 to 9 hours per night. Chronic sleep deprivation has also been linked with higher levels.
2. Exercise for Reducing Cortisol Levels
It has been documented that exercise promotes quality sleep, reduces stress, and lowers the level of cortisol.
3. Mindfulness and Relaxation Techniques for Reducing Cortisol Levels
It invigorates the parasympathetic nervous system by engaging in practices such as deep breathing, yoga, or meditation, which lowers the level of cortisol.
4. Healthy Relationships for Reducing Cortisol Levels
The positive social interactions help the body overcome the stress and contribute to a healthy lifestyle.
5. Play the Game, Laugh for Reducing Cortisol Levels
Enjoy Your Hobbies. Laughing and enjoying activities with pleasure boost the production of endorphins in the body, which can neutralize overproduction.
Conclusion
Cortisol is an essential hormone that the body needs to control stress, regulate metabolism, and create immune responses. Chronically elevated or low levels of cortisol have proved to be really severe and disastrous for health but changes in lifestyle and medical interventions can help keep this important hormone in balance. If you feel that the cortisol level is out of balance, discuss it with a healthcare provider who may be able to suggest possible tests and treatments.
FAQs
What Happens When Cortisol Levels Are Too High or Too Low?
Answer: Like every hormone, cortisol must be maintained at a level. If your cortisol levels are too high or too low, then you’ll face health issues.
What symptoms of having high cortisol?
Answer: Disrupted sleep, weight gain, and more are just a few symptoms of too much cortisol.
Can cortisol affect periods?
Answer: An irregular menstrual cycle is one of the symptoms of high cortisol levels in females.
What is excess cortisol caused by?
Answer: Stress and chronic fatigue are some reasons.
How to lower cortisol?
Answer: Keep cortisol levels in check by eating well, getting lots of sleep, and exercising. Seek medical help if you are not feeling well.
