Stress is an inherent by-product of the contemporary grind. While it usually is effective in protecting you in risky situations by triggering the fight-or-flight response, chronic stress can be dangerous to your body.
Stress triggers cortisol, the primary stress-response hormone. When stress becomes chronic, people usually do not realize it, as the body becomes used to it, but the high cortisol levels are evident through certain signs. It’s also a reminder that physical and mental health are deeply interlinked, with each impacting the other.
Signs of High Cortisol Levels
Here are some common signs of high cortisol levels. However, these signs could also overlap with other health issues; consulting a healthcare expert will help better identify the cause. These are the signs when your cortisol hormone is elevated for a prolonged period, affecting your gut, immunity and hormonal health:
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Digestive problems: Chronic stress and high cortisol can disrupt gut health, contributing to bloating, IBS, and irregular digestion.
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Weight gain: Excess weight especially around the abdomen, face, and neck. This pattern is often associated with cortisol-related fat distribution.
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Frequent cold and infection: While cortisol regulates the immune system, too much of it suppresses immunity, making you more prone to illness.
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Irregular periods: In women, high cortisol can disrupt reproductive hormones and cause skipped or irregular cycles.
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Muscle and joint pain: High cortisol breaks down muscle tissue and can affect bone density, leading to weakness and discomfort.
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Skin issues: Thinning skin, acne, easy bruising, and purple or red stretch marks (striae), particularly on the abdomen or thighs.
Causes of High Cortisol Levels
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Nutritional deficiencies: Low levels of magnesium, vitamin D, and omega-3 fatty acids may contribute to cortisol imbalance.
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Unhealthy diet: Consuming excessive amounts of sugar, caffeine, and processed foods can trigger cortisol spikes.
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Chronic stress: When the body experiences prolonged stress, the adrenal glands release cortisol, leading to elevated levels.
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Poor sleep: Irregular sleep patterns and lack of sleep can disrupt cortisol production, causing it to be higher than normal.
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Over-exercising or lack of physical activity: Both extremes can contribute to cortisol imbalances.
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Genetic predisposition: In rare cases, a genetic predisposition can lead to increased cortisol production.
It is important to consult a healthcare professional to determine the specific cause of high cortisol levels and develop an appropriate treatment plan.
What to eat to manage cortisol?
Elevated cortisol levels, when prolonged, can weaken the immune system, promote weight gain, increase blood pressure, disrupt blood sugar levels, reduce bone density, and affect mental health, potentially leading to issues like anxiety, depression, and sleep disturbances.
It is suggested to include foods rich in these nutrients in our daily diet, these may include:
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Probiotics: Yoghurt, kefir, sauerkraut, and kimchi
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Zinc: Oysters, beef, pumpkin seeds, and chickpeas
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Omega-3 fatty acids: Spinach, almonds, cashews, and whole grains
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Complex carbohydrates: Whole grains like oats, quinoa, and brown rice
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Vitamin C: Strawberries, bell peppers, and broccoli
High cortisol levels, whether due to chronic stress or other conditions, can cause a range of physical and mental health issues like weight gain, particularly around the abdomen, muscle weakness, fatigue, high blood pressure, and sleep problems. High cortisol levels can also negatively impact the immune system, making a person more susceptible to illness, and disrupt digestion. It is therefore, important to manage stress and cortisol levels.
FAQ on High Cortisol Levels
How do I lower my cortisol levels?
To naturally lower cortisol levels, focus on stress management techniques like deep breathing, meditation, and yoga. Prioritize sleep by getting 7-9 hours of quality rest and avoiding screens before bed. A balanced diet rich in protein, healthy fats, and magnesium-rich foods can help lower the cortisol levels.
How to check cortisol levels at home?
A cortisol test can be done at home by providing a urine, blood, or saliva sample. This test helps to understand cortisol levels.
Dose Ashwaghandha reduce cortisol?
Yes, ashwagandha can reduce cortisol levels, a hormone associated with stress. Studies indicate that ashwagandha supplementation can lead to significant reductions in both perceived stress and cortisol levels compared to placebo.
Disclaimer: This article is meant for informational purposes only and must not be considered a substitute for professional advice.
