Cortisol: The Stress Hormone

What is cortisol? Cortisol is a hormone produced and released by the adrenal glands (triangle-shaped organs sitting on top of your kidneys). This hormone, like all the others, is a chemical that communicates with different parts/organs of your body to tell them what to do and when. Life in general needs a balance, and your body is not the exception; if anything, it may be the rule. Our bodies require a healthy balance of hormones to function optimally. Cortisol regulates many areas of the body, but high levels of it can actually cause negative effects.

As mentioned before, cortisol, like other hormones, works to help with functions in the body. In the case of cortisol, it helps regulate the body's stress response, metabolism, blood pressure, and blood sugar. It also has a function in the sleep-wake cycle. We can all agree, very important tasks, but regulating also means having control over these. Which means, if cortisol levels are too high, it can cause a negative effect on these functions. I will focus on the effects of high levels of cortisol.

Let's get "brainy" for just a sec. The entire process of cortisol release begins in the hypothalamus. This part of the brain releases corticotropin-releasing hormone (CRH) and stimulates the pituitary gland, which will then release adrenocorticotropin hormone (ACTH). This is what triggers the adrenal glands (our triangle-shaped glands on top of the kidneys) to then release cortisol. It is because of this connection in the brain that cortisol affects stress. High levels of cortisol will trigger the "fight or flight" response that was very useful in the Stone Age. It is what helped us keep ourselves safe from outside dangers. Most of us don't have to worry about fighting lions in the jungle nowadays, but our brain still reacts to work, home, and emotions as though we are, and activates our "fight or flight" response again, causing stress.

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Increased levels of cortisol will cause a negative effect and make its function counterproductive, resulting in increased stress, decreased metabolism, high blood pressure, high blood sugar, and sleep disturbance. Normally, we have the highest levels of cortisol in the mornings and the lowest at night (to help our bodies fall asleep). When there is a disturbance, there may be higher levels of cortisol during the day that will cause the problems mentioned before. There is a way to help our body regulate (in this case, decrease) cortisol levels.

First and most important on the list is exercise. When you exercise intensely enough to the point of sweating, you decrease cortisol levels. It has been found that exercising early in the morning can have a better effect, since this is when your levels are at their highest point. Decreasing general stress in your life will also help with this. Remember, if your brain is always feeling under attack, it will trigger your body to respond to this stimulation and keep releasing cortisol to help you run away or fight against whatever you are facing. Sleep is another important factor, since this is our brain's rest time. Talk to your doctor about sleep problems that could be associated with sleep apnea and consider a change in shift if you work nights. Last but not least, having and maintaining healthy relationships and finding time for rest are also crucial. You remind your brain that there is nothing that is big enough to cause imminent danger.

Stop running away or fighting, especially against yourself. You have control over it, but if you don't take charge, IT will take charge over YOU. Control the things you can control and don't dwell on the things you cannot. You can control your routine and exercise patterns. You can even control who you choose to be around and be an influence in your life. I know we cannot always control work, but this and many other areas can become manageable if we help lower our cortisol levels with the things we have power over. Fight for your wellness!

professional, C. C. medical. (2024, May 1). Cortisol: What it is, function, symptoms & levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22187-cortisol