Cortisol chronicles: The hidden driver of our daily drama

Discover how this misunderstood hormone impacts everything from your morning energy to your midnight cravings.

I’ve often noticed my cortisol levels spiking – manifesting as puffiness on my face, sudden weight gain, or bouts of unprovoked tears. Instead of succumbing to self-pity, I investigated what was happening. It turned out that stress, both physical and mental, was the root cause.

One day, I came across the idea that Epsom salt baths can help optimize cortisol levels. I also learned that chanting, savoring a hot cup of tea, chatting with a friend, or exercising could do wonders. This inspired me to list various strategies to balance my cortisol and follow them one by one. To my pleasant surprise, I felt better, taking care of myself step by step and noticing significant changes.

Cortisol, often referred to as the stress hormone, is a vital steroid hormone that regulates many bodily functions. It is produced in the adrenal glands—those small, triangle-shaped glands sitting atop each kidney. Cortisol levels are regulated through a complex communication system involving the adrenal glands, the pituitary gland, and the hypothalamus, collectively known as the hypothalamic-pituitary-adrenal (HPA) axis.

Although cortisol is widely recognized for its role in the stress response, its functions extend far beyond. It plays a crucial part in immunity, metabolism, and blood pressure regulation; virtually every cell in the body can utilize it.

Cortisol and Homeopathy

Dr Haseena Chokkiyil, the author of ‘Kintsugi Moms’, an anthology of transformational stories of women, has shared in the book her struggle with extremely low cortisol and adrenaline insufficiency. Actress and former Miss Universe Sushmita Sen, who also experienced adrenaline insufficiency, wrote the foreword to Dr Chokkiyil’s book, recounting her initial treatment with steroids and eventual recovery through yoga, a healthy lifestyle, and breathing exercises.

Cortisol, the body’s stress hormone, regulates immunity, metabolism, and blood pressure. Too high or too low cortisol levels can be problematic.

Symptoms of adrenaline insufficiency include depressive episodes, unconsciousness, confusion, fainting, weight gain, moon face, and a hump on the back. Dr Chokkiyil emphasizes, “Healing and emotional processing are crucial with any treatment. Washing away emotional trauma with tools like forgiveness and gratitude, combined with proper nutrition, exercise, and a holistic lifestyle, is essential.”

Cortisol’s stress connection

How you react to stress – the fight-or-flight response – is an evolutionary mechanism designed to help you survive. In a stressful situation, your body initiates a series of physical changes to prepare you to confront or flee the danger.

This response was crucial for our ancestors when faced with life-threatening scenarios, such as encountering a predatory animal. During such moments, your heartbeat and breathing rates spike, you start to sweat, and you might feel a sudden rush of heat.

When your brain perceives danger or stress, it sends signals throughout your body to release adrenaline, initiating the fight-or-flight response. After adrenaline is released, the brain activates the hypothalamic-pituitary-adrenal (HPA) axis, releasing cortisol.

Although we no longer face the same life-or-death situations as our ancestors, our bodies still react to modern-day stressors like relationship issues or financial problems in a similar manner.

Once the immediate stress passes, cortisol levels drop, and your body returns to normal. However, prolonged stress keeps the stress response activated, which can negatively affect your health.

Dr. Emma Stone, a renowned endocrinologist, says, “Cortisol is like the body’s alarm system; it’s essential for survival but can wreak havoc if left unchecked. Understanding how to manage stress and regulate cortisol is vital for maintaining overall well-being.”

By recognizing and managing stress, you can help keep your cortisol levels balanced and support your health in the long run.

The vital role of cortisol

Cortisol levels naturally rise and fall throughout the day, peaking when you wake up and gradually decreasing as the day progresses. Though often associated with stress, the right amount of cortisol is crucial for numerous bodily functions.

Cortisol plays an essential role in:

• Regulating blood sugar levels: It helps manage how your body utilizes carbohydrates, fats, and proteins.
• Influencing blood pressure: It assists in maintaining cardiovascular function and responding to changes in blood flow.
• Metabolism regulation: It aids in breaking down nutrients to provide energy.
• Reducing inflammation: It helps control the body’s inflammatory response to injury or infection.
• Balancing salt and water: It ensures proper fluid balance and electrolyte distribution.

Dr. Sarah Johnson, a well-respected endocrinologist, affirms, “Cortisol is not just a stress hormone, it’s a vital player in our daily functioning. Its influence extends from metabolism to immune function. Maintaining the right cortisol levels is a cornerstone of overall health.” This endorsement from an expert should instill confidence in the importance of cortisol.

Dr. Haseena Chokkiyil, a holistic healer and licensed Heal Your Life workshop facilitator, shares her journey of overcoming cortisol-related issues with homeopathy in her book “The Kintsugi Moms.”

Research from the Journal of Clinical Endocrinology and Metabolism underscores the pivotal role of cortisol in various physiological processes. Its proper regulation is not just necessary, it’s fundamental. By highlighting the positive aspects of cortisol, we can gain a deeper understanding of its intricate role in maintaining our health.

Impact of excessive cortisol on health

Cushing’s disease is a condition caused by excessive levels of cortisol in the body, often due to a pituitary gland tumor that secretes an overabundance of adrenocorticotropic hormone (ACTH). This hormone stimulates the adrenal glands to produce cortisol, leading to symptoms such as weight gain, high blood pressure, skin changes, and muscle weakness. The overproduction of cortisol can also result in psychological disturbances, including anxiety and depression. Treatment typically involves surgical removal of the tumor, medications to control cortisol production, or radiation therapy.

While maintaining healthy cortisol levels is essential, an excess of this hormone can have detrimental effects on your health. Prolonged high cortisol levels, a condition known as Cushing’s syndrome, can lead to a range of symptoms, including:

• Weight gain: Particularly in the face, neck, and abdomen
• Easy bruising: The skin becomes more susceptible to bruising
• Muscle weakness: Reduced muscle strength and tone
• High blood pressure: Increased risk of hypertension
• Mood disturbances: Anxiety, mood swings, or depressive symptoms
• Hormonal imbalances in women: Excess body hair and irregular menstrual cycles
• Sexual dysfunction in men: Decreased libido and erectile dysfunction

Also, excess cortisol has been linked to overall weight gain. Elevated cortisol levels can slow down metabolism, increase appetite, and alter blood sugar regulation.

Dr. Laura Martinez, a leading endocrinologist, notes, “Chronic high cortisol levels can disrupt multiple bodily systems. Understanding and managing cortisol is critical, not just for mental well-being but also for preventing metabolic and cardiovascular issues.”

Studies published in the American Journal of Physiology-Endocrinology and Metabolism emphasize the far-reaching effects of cortisol, reinforcing the need to keep this hormone in balance for optimal health.

Low cortisol’s effects

Just as excessive cortisol can harm your health, insufficient cortisol levels can also lead to negative effects, such as:

• Fatigue: Persistent tiredness and lack of energy
• Muscle weakness: Reduced muscle strength
• Vomiting or nausea: Digestive discomfort and queasiness
• Lack of appetite and weight loss: Decreased hunger and unintentional weight loss

Causes of high cortisol levels

Chronic stress is a significant factor that can lead to elevated cortisol levels. It keeps your body’s cortisol response active, as revealed by a study that found individuals experiencing long-term stress had higher cortisol levels compared to those not undergoing chronic stress.

Diet can also impact cortisol levels. Although research is limited, certain foods might increase cortisol, including:

• Caffeinated coffee without sugar
• Fermented milk products
• Barley
• Beans

Additionally, endocrine tumors and certain medications—like those used to treat chronic asthma and rheumatoid arthritis—can also lead to high cortisol levels.

Causes of low cortisol levels

Low cortisol levels often result from issues within the HPA axis. Adrenal insufficiency occurs when the adrenal glands fail to produce sufficient hormones, including cortisol. Since cortisol release depends on a chain reaction along the HPA axis, any disruption can cause low cortisol levels.

Lifestyle changes like a healthy diet, sufficient sleep, and regular exercise together with mindfulness can lower cortisol levels.

When the hypothalamus detects stress, it signals the pituitary gland through a hormone. The pituitary gland then signals the adrenal glands to produce cortisol. Any malfunction in this communication can result in insufficient cortisol production.

Regulating cortisol levels

Cortisol levels fluctuate throughout the day, peaking in the morning. Age, sex, body mass index, and overall health can influence these levels. Typically, cortisol levels ranging from 6–23 mcg/dl at an 8 a.m. test are considered normal.

Lifestyle changes can help lower cortisol levels. These include:

• Building a healthy gut: Maintaining a balanced diet rich in fiber and probiotics
• Getting enough sleep: Ensuring 7-9 hours of quality sleep each night
• Regular exercise: Engaging in physical activity to manage stress and improve overall health
• Supporting mental health: Practicing mindfulness, meditation, and stress-reducing activities

If you suspect you have abnormal cortisol levels or experience symptoms of Cushing’s syndrome or adrenal insufficiency, consult a healthcare professional. They can recommend a cortisol test and provide appropriate guidance.

In his research published in the Journal of Clinical Endocrinology & Metabolism, Dr John Anderson states, “Proper regulation of cortisol is essential not only for managing stress but also for maintaining metabolic and cardiovascular health. Understanding your cortisol levels can be key to achieving overall well-being.”

By staying informed and proactive about your cortisol levels, you can take important steps towards maintaining a healthy, balanced life. Your active role in this process is crucial, and it shows your responsibility towards your health.

Cortisol diagram courtesy: https://www.guilfordcountync.gov