Stress, cortisol, and what your body could be trying to tell you.
Cortisol is often a hormone that gets a bad rap when it comes to referring to health, whether you’ve heard that it can cause weight gain (or cortisol belly), a round and puffy face, suppressed immunity, high stress and anxiety… all this is essentially true, but this is not all that cortisol does. It is an essential hormone that gets us up in the morning, gives us motivation, prepares us for challenges, and protects us from danger.
Cortisol: friend or enemy?
When you are faced with stress, the hypothalamic-pituitary-adrenal axis (HPA axis) triggers cortisol release, which kicks you into action, giving you energy and increasing alertness – it works like an alarm system to prepare you to get away from a potential threat. Cortisol levels should return to baseline levels when the stressor passes.
It is completely normal for cortisol levels to fluctuate throughout the day, naturally increasing from day to day activites:
- Short-term stress e.g., being late for work, worrying about an exam
- Exercise and physical activity, especially high-intensity
- Low blood sugar levels (fine short-term, but repeated spikes can increase cravings and fatigue)
- Caffeine e.g., from coffee, has stimulating effects
Problems arise when stress becomes chronic, sleep is poor, blood sugars swing, or hormones shift during midlife. Cortisol can stay elevated, and that’s when symptoms start creeping in.
So, it’s not that we should be focusing on completely lowering cortisol levels, it’s ensuring levels are balanced and regulated properly throughout the day – naturally rising in the morning, declining as the day goes on, reaching its lowest point in the evening – balance is key.
How chronic high cortisol may show up in the body
- Anxiety and overwhelm
- Sleep issues/waking during the night
- Feeling ‘tired but wired’
- Sugar cravings/afternoon crashes
- Stubborn belly fat
- Digestive issues
- Frequent infections/illnesses
Keeping cortisol in check
If you are feeling consistently anxious or overwhelmed, or if you’re struggling to switch your mind off at night, this may indicate that you need to check in with your nervous system – reducing your stress signals to your body it is safe. It will start to work with you, not against you.
– 3 balanced meals a day = Protein + healthy fats + carbs/fibre: Skipping meals increases cortisol in an attempt to raise blood sugar levels back up.
– Reduce caffeine and alcohol: Both are stimulants and raise cortisol levels. Have a caffeine cut-off time of 1pm.
– Prioritise sleep: Aim for 8-9 hours a night. Reduce screens at nighttime and create a calming evening routine.
– Take moments in the day to focus on your breath: Even a few minutes of intentional breathing can help calm the nervous system and reduce cortisol levels.
– Reduce processed foods and opt for wholefoods: wholefoods such as veg, fruits, wholegrains, nuts/seeds and good-quality meats can have anti-inflammatory effects on the body, reducing cortisol levels, whereas processed foods have the opposite impact.
Small, consistent changes to your lifestyle can help build your body’s resilience to stress and make a difference to your health and overall sense of well-being. Take care of your nervous system, and it will take care of you!