While stress often gets a bad reputation, it is actually a normal bodily response that can be beneficial in certain situations. During times of stress, our body produces cortisol, an essential hormone for the human body. However, when produced in excess, it can have harmful effects. This article explores how stress works and the connection between stress and cortisol. Finally, we’ll share practical tips to lower cortisol levels.
Stress: A Common Issue for Many French People
Sometimes referred to as the “illness of the century,” stress affects 10 million French people in their daily lives. This trend is particularly noticeable among young people under 27 and women. But what exactly is stress, and how does it work?
The Difference Between Good and Bad Stress
First, it’s important to note that stress isn’t always harmful. Stress is a completely natural and useful reaction that energizes the body, enabling us to physically or mentally withstand challenging situations, whether they’re mental or physical.
However, stress becomes problematic when it persists for extended periods without relief or relaxation. This is known as bad stress or distress. Prolonged stress can lead to various imbalances, which in turn may cause physical and psychological problems.
For example, individuals with chronic stress often have elevated cortisol levels in the evening, which commonly leads to sleep disorders. Additionally, they are more prone to developing arteriosclerosis linked to hypertension, increasing their cardiovascular risk. Finally, chronic cortisol excess can weaken the immune system and contribute to conditions like osteoporosis.
The Different Phases of Stress
Stress is a cyclical state that evolves through three distinct phases:
- Alert or Alarm Phase: The body mobilizes resources to address the stressful situation;
- Resistance: This phase occurs when stress persists. The body efficiently manages available resources, releasing stored energy in the form of fats under the influence of cortisol, a hormone produced by the adrenal glands and triggered by the brain. Cortisol levels remain consistently high during this phase, leading to weight loss. However, as resources deplete, chronic stress gradually sets in;
- Exhaustion: When stress is prolonged excessively, the adrenal glands can no longer produce sufficient cortisol, causing levels to drop to the point of exhaustion. This natural response occurs when the stressful situation becomes unbearable, resulting in physical and mental distress.
What Is Cortisol?
A Hormone with Multiple Functions
Cortisol is one of the hormones involved in the metabolic processes of carbohydrates, fats, and proteins. It is produced by the adrenal glands, located above the kidneys.
In addition to its role in metabolism, cortisol helps regulate blood pressure by maintaining stability. It also plays a key role in controlling blood glucose levels and regulating the immune system.
The Stress Hormone
Cortisol is often referred to as the stress hormone. When we face a stressful situation, cortisol release increases fat concentration in the blood and blood sugar levels, providing a surge of energy.
Alongside cortisol, adrenaline and noradrenaline are also released. Together, these hormones raise blood pressure, enhancing mental alertness and physical performance.
This explains why stress can temporarily improve mental and physical capabilities. Once the stressful phase ends, the body relaxes—an essential step to avoid reaching an exhausted state, as previously discussed.
However, for individuals experiencing chronic stress or suffering from a depressive syndrome, overproduction of cortisol leads to resistance and dysregulation, with numerous harmful effects on the body. These will be explored further in the article.
What Are the Symptoms of Elevated Cortisol Levels?
Cortisol levels in the blood typically follow the body’s circadian rhythm: they rise in the morning to reach their peak and gradually decrease throughout the day, hitting their lowest point around midnight.
In most cases, excessive cortisol production is linked to Cushing's syndrome. Elevated levels of this hormone in the blood can lead to a variety of symptoms, with the most common including:
- High blood pressure
- Hair loss
- Muscle weakness
- Decreased libido
- Fatigue
- Slower wound healing
- Headaches
- Weakened immune response
- Obesity
For women, elevated cortisol levels can cause menstrual irregularities, excessive hair growth (hirsutism), and reduced progesterone production.
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Can You Lower Your Cortisol Levels?
Yes, it is possible! The most effective way to reduce cortisol is by adopting a healthy and balanced lifestyle, while avoiding constant exposure to stressful situations. Additionally, using a natural anxiolytic can help in managing stress effectively.
Diet also plays a role in regulating cortisol production. Cortisol levels tend to increase when your diet is high in protein. On the other hand, an excess of carbohydrates can reduce cortisol secretion, which is not ideal, as cortisol is vital for the body.
To maintain stable cortisol levels, it’s essential to keep a balanced protein-to-carbohydrate ratio.
Here are some practical tips to incorporate into your daily routine:
- Limit your intake of stimulants like caffeine.
- Engage in regular physical activity, even if it’s light or moderate.
- Practice relaxation techniques such as yoga, meditation, or Pilates.
- Ensure you get enough sleep, as sleep deprivation can disrupt cortisol production. If you have trouble sleeping, consider mindfulness-based relaxation techniques proven to help you fall asleep faster.
- You can also try dietary supplements like magnesium, saffron, and GABA. For instance, GABA supplements can be a quick and natural way to support stress relief.
Conclusion
While stress is beneficial in moderation, excessive levels can disrupt cortisol production, leading to harmful effects on the body. Fortunately, there are practical methods to reduce cortisol levels and restore hormonal balance. If you experience chronic stress or suspect a cortisol imbalance, consult your doctor. They can recommend additional tests to evaluate your cortisol levels.
References :
- Mahmut Cay, Cihat Ucar, Deniz Senol, Furkan Cevirgen, Davut Ozbag, Zuhal Altay and Sedat Yildiz - Effect of increase in cortisol level due to stress in healthy young individuals on dynamic and static balance scores - North Clin Istanb - 2018; 5(4): 295–301.
- Eleonora Iob, Andrew Steptoe - Cardiovascular Disease and Hair Cortisol: a Novel Biomarker of Chronic Stress - Curr Cardiol Rep - 2019 - Aug 30 ; 21(10):116.
- Celia Roberts, Brigit McWade - Messengers of stress : Towards a cortisol sociology - Sociol Health Illn - 2021 May ; 43(4):895-909.
- Allan H Young - Cortisol in mood disorders - Stress - 2004 Dec ; 7 (4):205-8.
- Anuradha Batabyal, Anindita Bhattacharya, Maria Thaker, Shomen Mukherjee - A longitudinal study of perceived stress and cortisol responses in an undergraduate student population from India - June 4, 2021
- Kacper Nijakowski, Dawid Gruszczyński,Kacper Łaganowski, Jagoda Furmańczak, Alicja Brożek, Marcin Nowicki, Dorota Formanowicz and Anna Surdacka - Salivary Morning Cortisol as a Potential Predictor for High Academic Stress Level in Dental Students: A Preliminary Study - Int. J. Environ. Res. Public Health 2022, 19(5), 3132