Want to crack the cortisol code? Read on as we find out how to manage your cortisol levels…
If you’ve scrolled through social media recently, you may have seen a few videos on high cortisol levels – claiming to be the reason for symptoms such as weight gain, a puffy face, fatigue and acne. And while there may be an ounce of truth behind these, we’re here to set the record straight and tell you all you need to know about cortisol.
What is cortisol & what role does it have in the body?
Put simply, cortisol is the body’s natural steroid (also known as the body’s stress hormone). It’s produced by your two adrenal glands, which sit at the top of the kidneys.
Cortisol has many functions, including:
- Regulating blood sugar levels
- Helping the body cope with and respond to stress
- Controlling blood pressure and circulation
- Regulating metabolism and the immune function
- Reducing inflammation
The effects of imbalanced cortisol levels
Cortisol plays a very important role in the body, but too much or too little may cause some health problems.
High cortisol levels
Ever heard of the saying ‘fight or flight’? Well, during times of stress, the adrenal glands can release both adrenaline and cortisol which can cause a ‘fight or flight’ response. This presents itself as increased energy and heart rate – in short, it’s the body’s way of preparing itself for a potentially harmful or dangerous situation.
This spike can decrease naturally as hormones return to their usual levels. But in some situations when you’re under constant stress, this response doesn’t always turn off, meaning cortisol levels remain high. This can increase the risk of many health problems, such as:
- Weight gain
- Anxiety
- Heart problems
- High blood sugar
- Difficulty concentrating and brain fog
- Sleep problems
While it’s natural for levels to rise from time to time, if cortisol becomes too high, too often, it can often be due to long-term stress.
In some rarer cases, it may also be as a result of Cushing’s syndrome. This is a condition that can affect people who have been taking a steroid medication for a long time. It can also be caused by a growth in the pituitary gland in the brain or a tumour in one of the adrenal glands – both of which are usually non-cancerous (benign). One of the main symptoms is weight gain which typically appears on the chest, tummy, back of the neck and shoulders, as well as a red, puffy and rounded face.
If you think you may have symptoms of Cushing’s syndrome or you’re concerned, speak to your GP for advice. It’s important to note that if you are taking any steroid medication, don’t stop taking them without getting professional medical advice first.
Low cortisol levels
While high cortisol levels seem to be more talked about, especially on social media, it’s important to acknowledge that the body can also experience low cortisol levels. This can happen when the adrenal glands don’t produce enough cortisol.
When the adrenal gland is damaged and can no longer produce enough cortisol or aldosterone (another hormone produced by the adrenal glands), this is what’s known as Addison’s disease. This is a rare condition, which usually happens because of a problem with the immune system, which causes it to attack the outer layer of the adrenal gland. It can display the following symptoms:
- Lack of energy or motivation
- Fatigue
- Muscle weakness
- Low mood
- Loss of appetite
- Dizziness
- Losing weight without trying
- Increased thirst
Although these symptoms aren’t always caused by Addison’s disease, it’s important to speak to a GP so they can be looked in to.
How to manage cortisol levels
If you’re experiencing symptoms that make you think your cortisol levels may be imbalanced, make an appointment to speak to your GP.
Usually if your cortisol levels are imbalanced, there are ways you can help regulate them, but this will depend on the underlying cause. For example, if it’s because of issues with your pituitary gland, adrenal glands or medication, speak to your GP who will help guide you on your next steps.
However, if you’re affected by everyday stress, there are plenty of lifestyle changes you can make to help manage your cortisol levels. Read on to find out what you can do.
Try to manage everyday stress
It shouldn’t come as a surprise that one of the first things you can do to help manage cortisol levels is to target one of the common underlying causes – everyday stress. Now, we know this is easier said than done, but there are a few things you can try to help manage it.
- Take note of any triggers – this can really help you process your feelings and better prepare for any future stresses
- Make time for you – find something you enjoy that relaxes you and try to incorporate this into your daily routine
- Try some relaxation techniques – take a look at these tried and tested methods, recommended by four experts
- Consider trying some breathing exercises – these are a great way to help recentre yourself when you’re feeling the stress is out of your control
- Spend time in nature – even if it’s only 10 or 20 minutes you can spare, doing this can help reduce everyday stress
You can take a look at our Mindfulness Hub for more advice. But if stress is beginning to affect your day to day life or you’re worried, speak to your GP for advice.
Eat a healthy, balanced diet
While this is the generic advice for everyone, it’s important to eat a nutrient-rich diet full of fruits and vegetables, whole grains and healthy fats, as well as drinking plenty of water, if you’re trying to reduce your everyday stress. This is because a balanced diet can support your physical health as well as helping with emotional wellness.
Now that’s not to say you can’t treat yourself, of course. Everything is okay in moderation, but try to limit your caffeine intake and the number of foods high in added sugar and saturated fats. Not sure where to start? Have a read of our article on how to look after your gut health.
Break a sweat
Doing regular exercise is beneficial for your overall health, helping to reduce everyday stress and in turn, manage cortisol levels too. Try and aim for at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week, if you can. It’s also a good idea to incorporate strength activities, like lifting weights or cycling, that work all the muscle groups at least twice a week. While intense exercise (like running or a HIIT workout) can increase cortisol shortly after, it does decrease after a few hours. You can always try a combination of higher intensity workouts and lower intensity workouts, too, like swimming and yoga.
Get plenty of sleep
Making sure you regularly get plenty of uninterrupted sleep can help reduce everyday stress which can help manage your cortisol levels. Our top tips? To ensure you’re getting seven to nine hours of shut eye each night, try to:
- Establish a sleep schedule – going to bed and waking up at similar times every day can help you get into a routine and encourage better sleep
- Limit caffeine at least eight hours before bed
- Avoid eating big meals too close to bedtime – try to eat at least two to four hours before bed
- Reduce screen time usage in the run up to bed, at least one hour before going to sleep
- Wind down before bed with something that relaxes your body and mind – this could be anything like enjoying a warm bubble bath, applying a face mask or reading a book
Looking for more advice? Take a look at our Sleep Hub to help you drift off.
The bottom line? Cortisol plays an important role in the body, but there are ways you can help manage it. Just remember to always speak to your GP if you have any concerns.
