Triggering the body’s natural stress hormone is perfectly normal when it’s needed – but if it stays high it can lead to weight gain, or too low, it might cause fatigue and low mood
The internet is awash with tips, tricks and hacks to fix minor medical problems. But how much of it is accurate and can be trusted? In an age of misinformation and social media ‘experts’, it is always better to ask someone who is in the know about your health woes.
Each week, Superintendent Pharmacist Claire Nevinson will answer our readers’ questions on everything from insomnia and indigestion to trapped wind and toilet troubles. This week, Claire tackles the stress hormone, cortisol…
Q. Everyone is talking about high cortisol on social media – is it actually a problem that a lot of people have, or has it been blown out or proportion? What are the actual symptoms and what should we be doing about it?
Cortisol is the body’s natural steroid, also known as the body’s stress hormone. It plays a key role in managing many bodily functions including regulating blood sugar levels, helping the body cope with and respond to stress, controlling blood pressure, regulating metabolism and immune function and reducing inflammation.
What leads to high cortisol levels?
During times of stress, the adrenal glands of the body will release both adrenaline and cortisol. This can lead to increased energy levels, which is the body’s way of preparing for what it perceives as a potentially harmful or dangerous situation.
Spikes in these hormones should naturally return to normal levels when the situation that triggered them is over, but during extended periods of everyday stress this doesn’t always happen and cortisol levels may remain high. This can increase the risk of many health conditions including weight gain, anxiety, heart problems and high blood sugar.
In rare cases, higher than normal cortisol levels may also be a result of Cushing’s syndrome. This is an uncommon condition with the main symptoms being weight gain, typically on the chest, stomach, shoulders and back of the neck, as well as a red, puffy and rounded face. If you are concerned about any symptoms, you may be experiencing, you should speak to your GP.
What leads to low cortisol levels?
While the issue of high cortisol levels has seen a lot of attention, particularly on social media, the body can also experience low cortisol levels.
This occurs when the adrenal glands don’t produce enough cortisol. This is known as Addison’s disease – a rare condition, which usually occurs because of a problem with the immune system. It can cause lack of energy, fatigue, muscle weakness, low mood, loss of appetite, dizziness, losing weight without trying and increased thirst.
How can we manage cortisol levels?
Reduce everyday stress
If the changes in cortisol levels are caused by prolonged everyday stress, it’s important to try and identify the triggers if you can. This is a good first step towards finding coping mechanisms and ways to avoid stress.
Eat a balanced diet
A healthy and balanced diet can help support your physical health and emotional wellness. Try to eat a nutrient-rich diet full of fruits and vegetables, whole grains and healthy fats as well as drinking plenty of water. Try to limit your caffeine intake and the number of foods you consume that are high in added sugar and saturated fats.
Undertake regular exercise
The NHS recommends 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week, which can help reduce feelings of stress and therefore can help manage cortisol levels. Make sure to speak to your GP before starting any new forms of exercise if you have an existing medical condition or have not exercised in a while.
Get plenty of sleep
Aim for seven to nine hours of uninterrupted sleep a night to reduce everyday stress and manage cortisol levels. It can help to establish a sleep routine and going to bed and getting up at consistent times.
You should also try to reduce screen time or eliminate it altogether before bedtime and replacing for anything that helps your body and mind to relax instead. This could include a warm bath, face mask or reading a book.
If you’re experiencing symptoms that make you think your cortisol levels may be imbalanced, make an appointment to speak to your GP.