Cortisol Explained: How the Hormone Affects Your Daily Life

What is cortisol, really?

Cortisol is a glucocorticoid hormone produced by our adrenal glands. It is an essential hormone that affects nearly every organ in our bodies. It’s main functions include:

• Regulating stress response
• Aiding our metabolism
• Reducing inflammation
• Regulating blood pressure and blood sugar
• Guiding our sleep-wake cycle

Our hypothalamus, a small area of our central brain, acts as the body’s command center. It’s in charge of signaling our sympathetic nervous system, otherwise known as our “fight or flight” system. If our brain feels like we are in danger or under great stress, our adrenal glands will be prompted to release cortisol, making us feel on high alert. Cortisol is meant to rev up our body in response to any energy depletion during times of stress. While this can be a necessary and helpful response to stress, the problem is that our bodies are easily tricked into this stress response, when there is actually no real threat.

Our bodies can’t differentiate between real and imagined dangers. So even if we are under a real threat or not, our body will trigger its fight or flight response, flooding our system with cortisol and adrenaline, even when it is not necessarily needed– this is where cortisol can become a problem. 

When we do things like worry or dwell on traumatic experiences, our bodies simulate the same stress response we would have if we were in real, physical danger. 

One of the biggest issues we face today is chronic stress, when our bodies are exposed to prolonged periods of stress like work pressure, relationship issues, or social media expectations. This leads to continuous cortisol release, mimicking a state of constant threat even in mundane situations. 

In addition, things like poor sleep, over-consumption of caffeine, and lack of exercise can exacerbate the body’s sensitivity to stress, making it more likely to enter a fight-or-flight state inappropriately. 

The Pitfalls of Cortisol

Modern stressors have made it easy for bodies to release an excess amount of cortisol, leaving us feeling more anxious than we should be. When we are anxious, our brains feel foggy, our moods decrease, and we tend to sleep and eat poorly. 

Excess amounts of cortisol can also:

• Cause weight gain
• Make our muscles and bones feel weak
• Elevate our blood pressure
• Increase our likelihood for disease 

How to Control Your Cortisol:

While cortisol production is natural and necessary, it’s important to focus on balancing our cortisol levels so that we feel less anxious and our bodies can relax. 

• Focus on quality sleep. Reduce screen time before bed and focus on keeping a healthy sleep schedule.
  
  
• Exercise regularly. Even just 15 minutes a day of activity can greatly reduce stress and lower cortisol levels over time.
  
  
• Practice mindfulness. Stress reducing practices such as journaling, meditation, and daily gratitude can help keep condition us to respond better to stressors.
  
  
• Surround yourself with good people. Laughter and love are truly the best medicine.
  
  
• Establish a morning ritual. Starting each day with a moment of calm or doing something to promote your health can lower high-levels of cortisol in the morning and get your day off on the right foot.
  
  
• Get a brain boost with stress relieving adaptogens. Ashwagandha, rhodiola rosea, L-Theanine, magnesium, and holy basil are great examples of natural supplements to support stress relief and lower cortisol levels. 
  
  

Retraining our brains to find calm can be hard work, but with practice and support we can get our cortisol under control and live happier healthier lives.