What does cortisol do to the body?

What is cortisol?

Cortisol is a steroid hormone released in response to stress and low blood sugar levels. The hormone is produced in the adrenal glands and affects almost every organ and tissue in the body, helping to regulate the body’s metabolism, immune system responses, and maintain blood pressure, among other things.

Cortisol usually follows a daily rhythm, with levels highest in the morning and falling during the day​ (Source: Sundhed.dk)​.

Health effects of cortisol

Cortisol has a wide range of functions in the body:

Stress response
Cortisol plays a central role in the body’s ‘fight or flight’ response, also called the sympathetic nervous system, by increasing energy levels (increasing blood sugar) and increasing heart and respiratory function to prepare the body to handle stress. This response can occur within minutes.

Metabolism
Cortisol helps regulate metabolism by promoting the breakdown of fat and protein for energy. It also affects appetite and can lead to weight gain at chronically elevated levels.

Immune function
Cortisol has a very potent anti-inflammatory effect that helps control the body’s immune response. However, at high levels or prolonged exposure, cortisol can suppress the immune system and increase the risk of infections.

Blood sugar
Cortisol increases blood sugar levels by stimulating gluconeogenesis (the new formation of sugar) in the liver. This can be problematic with chronically elevated cortisol levels, as it can contribute to insulin resistance and type 2 diabetes.

(Source: MedXpress)​.

Cortisol and chronic stress

Chronically elevated cortisol levels can have serious health consequences. These include weight gain, high blood pressure, cardiovascular disease, and mental health problems such as anxiety and depression. Research shows that interventions such as mindfulness and yoga can help reduce cortisol levels, thereby improving both physical and mental health.

Meditation has also been shown to be beneficial in reducing cortisol levels, as it can both make it easier to calm down and improve sleep quality (Source: NCCIH).

Symptoms of elevated cortisol

Symptoms of elevated cortisol levels include:

• High blood pressure
• Higher blood sugar levels, which can lead to type 2 diabetes
• Reduced immune function, which increases the risk of infections
• Sleep problems and fatigue
• Mood swings, anxiety and depression​​
• Changed fat distribution – weight gain, especially around the abdomen
• Face changed (red and round)
• Decreased muscle strength

In addition to chronic stress, too high cortisol can, in rare cases, be caused by an underlying and serious illness, which is why it is important to contact a doctor if this is suspected.

(Source: Illustreret Videnskab)

Cortisol and weight loss

Elevated cortisol levels can complicate weight loss by promoting fat storage, especially around the abdomen, known as the “cortisol belly.” Cortisol can also increase appetite and lead to cravings for high-calorie foods—especially sweet or fatty foods.

Regular exercise and good sleep are essential strategies for controlling cortisol levels and promoting weight loss.

How do you lower your cortisol levels?

In order to lower the cortisol levels, the following strategies can thus be used:

• Regular exercise: Moderate physical activity such as yoga or Pilates can reduce stress and cortisol levels.
• Good sleep hygiene: A regular sleep schedule and relaxation routines before bed can help lower cortisol.
• Healthy diet: Foods rich in omega-3 fatty acids, magnesium, and anti-inflammatory properties can reduce cortisol. These include fatty fish, nuts, seeds, and green vegetables.
• Stress reduction: Techniques such as meditation, deep breathing, and mindfulness can help reduce stress and thus cortisol levels.