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People often underestimate their mental health. However, it is no less important than physical health, especially when stress and tension become part of everyday life. They can arise for various reasons and negatively affect the body and its functions. This leads to elevated levels of the hormone cortisol in the body. In this article, you will learn more about it and how to deal with its higher-than-normal levels.
What is Cortisol?
Cortisol, also known as the stress hormone, is produced in the adrenal gland. Its role in the human body is significant. It performs many important functions, such as:
- Controlling the sleep cycle;
- Regulating the body's reactions to stressful situations;
- Regulating metabolism;
- Reducing sensitivity to pain;
- Suppressing inflammation;
- Regulating blood pressure and blood sugar;
- Supporting fetal development during pregnancy.
Symptoms of High Cortisol
Symptoms of high cortisol often resemble those of other conditions. For this reason, it can sometimes be more difficult to identify the source of discomfort. Hormone levels are highest in the early hours of the day. Depending on your condition, however, they can remain high for a long period, leading to serious consequences. Therefore, it is important to pay attention at the first symptoms - this is the only way to avoid potential risks to you and your health. If your body's stress levels are higher, you may:
- Feel headaches;
- Suffer from bone and back pain;
- Experience stomach and intestinal discomfort;
- Gain weight rapidly, with changes most often observed in the face and waist;
- Have irregular menstruation;
- Feel constant and unquenchable thirst;
- Feel the need to urinate frequently;
- Notice stretch marks and bruises on your skin;
- Lose sexual desire;
- Feel constant anxiety.
- These are just some of the symptoms that can occur with elevated cortisol levels in the body. If you ignore them and do not take measures, and stress continues to be a constant companion in your daily life, there is a risk of developing Cushing's syndrome. This condition can cause hypertension, osteoporosis, diabetes, infections, weakened immune system, muscle weakness, brain function disorders, and more.
Low Cortisol Levels
Almost always, when talking about the hormone cortisol, emphasis is placed on how dangerous its elevated levels can be. However, the truth is that low levels can also become a health problem. If cortisol in the body is below the reference range, the proper function of the pituitary gland may be disrupted. The most common symptoms of this condition are constant fatigue, lack of appetite, weight loss, dizziness, low blood pressure, and more. If you have similar complaints, consult your doctor as soon as possible. They will likely order a cortisol test to determine if it is the cause of the discomfort.
Stress
Everyone has experienced stress at least once in their life. It can be due to various factors - conflicts at home or work, tight deadlines, deteriorating health, etc. The main symptoms of stress include:
- Continuous anxiety;
- Headache;
- Restless sleep;
- Rapid heartbeat;
- Tightness and pain in the chest area;
- Irritation;
- Difficulty breathing;
- Disorientation;
- Loss of control over negative thoughts;
- Isolation.
These symptoms usually disappear immediately after the situation that created the tension passes. However, this condition can become chronic. Then there is a risk of problems that become an integral part of your daily life. Some of them are:
- Irregular menstruation;
- Irritable bowel syndrome, colitis, gastritis, etc.;
- Depression;
- Weight gain or loss;
- Cardiovascular diseases;
- Loss of interest in sex;
- Impotence.
Types of Stress
Stress is divided into three main types. Each has its specific characteristics, which we will discuss further in the following lines.
- Acute Stress
Acute stress is the most common. It does not last long and occurs when recalling something from the past, during a current tense situation, or when thinking about a future one. This can lead to neck, jaw, back, head pain, as well as difficulty breathing, rapid heartbeat, difficulty defecating, stomach acid, loss of concentration, and more. These symptoms usually pass after a short period, but in some cases, they can bother you for longer.
- Episodic Acute Stress
Episodic acute stress is characterized by recurring episodes of acute stress. People who suffer from it experience constant anxiety, which negatively affects their quality of life. This condition leads to high blood pressure, irritable bowel syndrome, and heart problems. All these symptoms further increase cortisol in the body, contributing to their exacerbation.
- Chronic Stress
Chronic stress is the most harmful to human health. The causes can be varied - childhood trauma, lack of finances for a long period, constant conflicts at home or work, psychological abuse, etc. Often, people do not realize that the mind and body are connected. The mental state directly influences the physical one, leading to symptoms that can completely take away the pleasure of daily life and lead to serious, sometimes life-threatening consequences. These include aggression, self-harm, drug use, suicidal thoughts, and more.
How to Deal with High Cortisol Levels and Stress
There are some ways to deal with stress and high cortisol levels in the body.
Diet
Proper nutrition is essential for the health of every person. If you want to combat stress, you may need to change your eating habits. We advise you to avoid simple sugars and processed foods, as they cause the release of a large amount of cortisol. Besides calming you, this will also help you maintain optimal weight. Recommended foods include:
- Fruits and vegetables, especially blueberries, bananas, spinach, and avocado;
- Fish;
- Yogurt;
- Whole grains rich in calcium, magnesium, and vitamin B;
- Dark chocolate.
- Of course, it is important to drink enough water and reduce caffeine-containing beverages.
Sleep
Sleep, like nutrition, is crucial for your health. If you suffer from insomnia, your cortisol levels may be higher than normal. People usually need 7 to 8 hours of sleep per day. To achieve this, you need to:
Avoid caffeine intake in the late hours of the day;
Avoid screens before sleep, as they emit blue light;
Exercise regularly if your health condition allows it;
Minimize noises and lights that can wake you up or prevent you from falling asleep;
Meditate or do yoga.
More about insomnia and its health consequences can be found in our article "A Good Night's Sleep is Your Best Friend".
Time in Nature
In today's stressful world, people spend too much time in front of computer, phone, or other device screens. Everyone needs to go outside and connect with nature. This will bring peace to the mind and body, and stress will gradually decrease.
Take advantage of every opportunity - go for a walk in the neighborhood or the nearby park, and if you live near the sea, walk along the beach and enjoy the sound of the waves.
Engage in a Hobby
It is recommended to practice a favorite activity that takes you away from the busy daily life and allows your mind to rest. If you have a favorite hobby, regularly set aside time for it and give your body a chance to relieve stress.
If you haven't found the right hobby for yourself yet, this is a great opportunity to do so. Try painting or reading, for example - these might be the activities that positively affect your nervous system.
Other Methods to Deal with Stress
There are also some other methods to help you combat stress. Here are some of them.
Give Up Harmful Habits
Harmful habits can significantly increase cortisol levels in the body. These include smoking, alcohol consumption, and excessive screen time on various devices.
Identify the Source of Anxiety
Stress always arises for a reason. Sometimes it may be unknown to you, so it is important to take time and think about when it appeared. When you identify the source of tension, it will be much easier for you to deal with the problem.
Keep Notes
We recommend keeping notes every time you feel anxious. This will help you release the accumulated tension.
Be Social
We know that when you are stressed, it is harder for you to communicate with those around you. However, withdrawing from them can only worsen the situation. To deal with anxiety more easily, it is important to communicate with your loved ones.
Conclusion
Cortisol is a hormone that plays a key role in the proper functioning of the human body. However, when its levels are out of range, there is a risk of health problems that can darken your days and take away the joy of life.
You are now aware of what the stress hormone is and what lifestyle changes help achieve peace and balance. Don't forget, it is highly recommended to consult your personal doctor if you have health problems such as insomnia and stress. Based on their assessment, you may be prescribed tests and appropriate therapy to deal with the problem.
You can find more informative health-related articles on our Health Portal.
