The term cortisol is widely recognized as the stress hormone. It has a very vital role in how our body responds to a stressful situation. As a Health and Fitness Instructor, it is very important to understand cortisol and its effects on health. This blog will help explain what cortisol is, the normal levels of cortisol, symptoms of high cortisol levels, and effectively manage and reduce such levels.
Understanding Cortisol
Definition of Cortisol
Cortisol is a steroid hormone produced by the adrenal glands situated just above the kidneys. It is released in response to stress and low blood-glucose concentration. Often described as the stress hormone, cortisol also helps in the regulation of a range of functions right from metabolism and immune response to stress response.
How Cortisol is Produced
Cortisol is first produced in the brain. The hypothalamus signals the pituitary gland, which in turn signals the adrenal glands to release cortisol. This is an HPA axis process—for hypothalamic-pituitary-adrenal. Cortisol is released into the blood systematically when you are under any form of stressful circumstance through the HPA axis to allow you to deal with the stressor.
Normal Cortisol Levels
What Are Normal Cortisol Levels?
Normal cortisol levels can vary during different parts of the day. Normally, they are greatest in the morning right as the body awakens, then will naturally decrease during the day. Normal levels of cortisol can range from 10 to 20 micrograms per deciliter (mcg/dL) in the morning and will drop to 3 to 10 mcg/dL in the evening. These are going to vary depending on several different factors such as age, stress, and sometimes even physical activities.
Testing Cortisol Levels
Cortisol can be assessed by testing blood, saliva, or urine samples. For blood testing, the samples are usually taken in the morning when cortisol secretions are highest. Saliva samples may be taken at random times during the day because cortisol levels fluctuate continuously. Urine samples reveal the amount of cortisol excreted over 24 hours. Preparation for a cortisol test generally consists of avoiding stress, certain medications, and heavy physical activity in advance of the test.
Symptoms of High Cortisol Levels
Physical Symptoms
Excess cortisol in the body is reflected in a plethora of physical symptoms. It leads to weight gain, especially in the central or mid-belly region, high blood pressure, and muscle weakness. Other physical symptoms include changes in skin condition, such as thin, fragile skin, easy bruising of the skin, and cuts slow to heal.
Mental and Emotional Symptoms
High cortisol over time can also take a toll on your mental well-being. Signs of high cortisol in human individuals are mainly anxiety, depression, irritability, and mood swings. In addition, issues may arise while being able to concentrate and recall memories—an effect of extremely high cortisol over a long duration.
Long-Term Effects of High Cortisol
Chronically high cortisol can result in prolonged blood sugar abnormalities, leading to type 2 diabetes, hypertension or heart attack, and bone loss or osteoporosis. When you have high levels over a more extended period, you will suppress the immune system, which will make you susceptible to infections and other diseases.
Causes of High Cortisol Level
Stress and Anxiety
One of the prime reasons for excessive levels of cortisol in the body is stress. When you take stress, either physical or emotional, your body extrudes cortisol to fight against it. However constant stress can lead to the cortisol going high again and remaining high consistently, which is very unhealthy.
Medical Conditions
High levels of cortisol can also be one effect of medical conditions. For example, Cushing’s syndrome is a medical condition where the body makes an excessive amount of cortisol over an extended period. Other medical conditions that can cause high levels of cortisol include tumors of the adrenal glands.
Lifestyle Factors
Lifestyle choices are mainly what determines cortisol in the body. Fast foods, a sedentary life without much exercise to talk about, and lack of sleep are the main causes of high levels of cortisol. Besides, too much coffee and alcohol increase the level of cortisol.
Managing and Reducing High Cortisol Levels
Lifestyle Changes
Lifestyle changes can help greatly in reducing high cortisol levels. A balanced diet with more whole foods, an ample amount of exercise, and good sleep are essential in keeping cortisol level in check. A reduction in caffeine intake and alcohol is also highly recommended.
Stress Management Techniques
Stress management is very important for controlling cortisol levels. Strategies include mindfulness, meditation, and yoga to reduce stress and thereby lower cortisol production. Important tools for stress management are deep breathing exercises and progressive muscle relaxation.
Medical and Alternative Treatments
In some cases, one may require medical attention to keep levels of cortisol in check. Some drugs can be administered to regularize cortisol production in your body. Alternative therapies such as acupuncture, besides herbal supplements including ashwagandha and Rhodiola, also contribute to keeping a level of cortisol in balance. Always consult a professional in health before starting treatment.
Preventing High Cortisol Levels
Healthy Habits
Healthy habits are only the stepping stone toward the prevention of high cortisol. The routine activities of a balanced diet, exercise, and sleeping pattern keep cortisol at bay; staying away from too much stress and making room for time spent on relaxation and self-care seems to work like magic.
Building Resilience to Stress
Building resilience to stress involves developing coping strategies that are going to help you effectively cope with stress. Things like hobbies, spending quality time with loved ones, and showing gratitude all help in building the capacity to deal with stress. With these, a strong support network gives the emotional backing required to navigate the stressful situation.
Conclusion
Cortisol is the “stress” hormone that generally plays a very important role in the body’s stress response. The establishment of normal cortisol levels and recognition of the symptoms from high levels play important parts in becoming committed to good health as well. High cortisol level can be managed and reduced easily if you follow a few ways of staying calm and relaxed or living with the proper guidance of medical advice. Remember that balanced cortisol is crucial for good health and better longevity.
