Understanding Cortisol: How does it affect me?
Sometimes called the ‘stress hormone,’ cortisol is a hormone that your body naturally makes and helps your body respond to stress. “Keeping an eye on your cortisol levels is important, as it plays a crucial role in various bodily functions. However, prolonged elevated cortisol levels can have significant effects,” shares PIH Health Physician Mark Dwight MD.
Positive Effects of Cortisol
- Regulating metabolism: Cortisol helps in converting fats, proteins, and carbohydrates into energy, aiding in maintaining blood sugar levels.
- Reducing inflammation: It has anti-inflammatory properties, helping to control the body’s immune response.
- Controlling blood pressure: It helps regulate blood pressure by managing the balance of salt and water in the body.
Negative Effects of Excess Cortisol
- Weight gain and risk of diabetes: Prolonged high levels of cortisol can lead to weight gain, particularly around the abdomen, and can increase glucose levels, which over time may contribute to insulin resistance.
- Suppressed immune function: Chronic stress and elevated cortisol can weaken the immune system, making the body more susceptible to infections.
- Mood Swings and anxiety: Elevated cortisol is linked to increased feelings of anxiety, irritability, and even depression.
5 Ways to Manage Healthy Cortisol Levels
- Get enough sleep: Rest is key to keeping cortisol levels in check. Prioritize getting enough sleep by aiming for 7-9 hours each night. Sticking to a consistent bedtime and wake-up time every day helps your body maintain a balanced cortisol rhythm.
- Manage stress: Cortisol levels increase when you’re stressed, so managing stress is important. Try relaxation techniques like deep breathing, meditation, or yoga to help calm your body and lower cortisol levels.
- Eat a balanced diet: Eating foods that are high in vitamins, fiber, and healthy fats can help keep your cortisol levels under control. Limit your intake of sugary snacks, processed foods, and caffeine. What you eat plays a key role in managing cortisol levels.
- Stay hydrated. Dehydration can increase cortisol production. Ensure you drink plenty of water throughout the day to stay hydrated and support overall bodily functions, including hormone regulation.
- Exercise regularly: Staying active is important for managing cortisol levels, but it's crucial not to overdo it. Regular, moderate exercise such as walking, swimming, or light yoga can help lower cortisol. However, excessive intense exercise can have the opposite effect and raise your cortisol levels, so aim for a balanced approach.
Managing cortisol levels is crucial for maintaining overall health and well-being. Speak with your doctor if you're experiencing issues related to cortisol or stress. To find a doctor, go to PIHHealth.org/Doctors.
