Cortisol is a hormone that is released by the adrenal glands in response to stress. When cortisol levels are chronically high, it can lead to a variety of unpleasant symptoms and health issues. In this article, we will explore the effects that high cortisol can have on your physical, mental, and emotional well-being.
Physical Effects of High Cortisol
High cortisol levels affect the body in a number of ways. Some of the most common physical symptoms and issues caused by elevated cortisol include:
- Weight gain – Especially fat deposition around the midsection
- High blood pressure
- High blood sugar
- Muscle weakness
- Lower bone density
- Impaired immune function
- Digestive issues like bloating, heartburn, stomach pain
- Headaches
- Increased cholesterol
The weight gain associated with high cortisol is particularly problematic. Cortisol stimulates appetite and causes fat storage in the abdominal region. This results in central obesity characterized by a protruding abdomen. Obesity in turn leads to further health complications like diabetes, heart disease, and metabolic syndrome.
High cortisol also causes blood sugar imbalances. It triggers glucose production in the liver, leading to elevated blood sugar. The body becomes resistant to the effects of insulin when cortisol is high over long periods. This reduced insulin sensitivity contributes to high blood sugar and the development of type 2 diabetes.
Cortisol interferes with other hormones in the body like testosterone, estrogen, and growth hormone. The disruption of these important hormones accounts for side effects like reduced muscle mass, lower bone density, and impaired strength and stamina.
The constant high cortisol state essentially puts the body into crisis mode, directing resources towards immediate survival at the expense of non-essential functions. This prolonged physiological stress response causes the widespread detrimental impacts on physical health.
Mental and Emotional Symptoms
In addition to the physical effects, prolonged high cortisol also takes a toll on mental and psychological health. Common symptoms and issues include:
- Depression
- Anxiety
- Panic attacks
- Brain fog
- Impaired concentration and memory
- Insomnia
- Frequent crying or sadness
- Shorter patience and temper
- Reduced interest in activities
The constant flood of cortisol over-activates the amygdala – the part of the brain that controls fear and emotion. This makes a person hyper-reactive and prone to anxiety, irritability, and mood swings. It also impairs function of the hippocampus, which is linked to memory and learning.
High cortisol makes it difficult to sleep through the night, leading to tiredness the next day. Lack of quality sleep has its own detrimental effects like difficulty concentrating, poorer performance, more errors, and accidents.
Chronically elevated cortisol causes depression by depleting levels of mood-regulating neurotransmitters like serotonin. The ongoing stress state literally reshapes neural pathways and brain structure over time. This leads to ingrained patterns of negative thinking, pessimism, and depressive tendencies.
Tips to Manage High Cortisol
If you are experiencing the unpleasant symptoms of excessive cortisol, there are some lifestyle changes you can make to try bringing your levels back down. Here are some top tips for managing high cortisol:
- Get 7-9 hours of sleep per night
- Exercise regularly – aim for 30+ minutes per day
- Follow a balanced, low-glycemic diet
- Manage stress through meditation, yoga, deep breathing
- Supplement with adaptogenic herbs like ashwagandha, rhodiola
- Get out in nature and sunshine as much as possible
- Listen to relaxing music and do leisure activities
- Consider cognitive behavioral therapy for mood issues
- Avoid caffeine, alcohol and refined carbs
Prioritizing restorative sleep is crucial for allowing the body to regulate cortisol properly. Exercise helps metabolize excess cortisol while also reducing stress.
Eating a diet rich in whole foods like vegetables, fruits, lean proteins and healthy fats supports overall hormone balance. Adaptogenic herbs help your body adapt to and withstand stress.
Activities like meditation, yoga, massage therapy and time in nature engage the parasympathetic nervous system, signaling your body to turn off the stress response and decrease cortisol. Seeking professional counseling can also help if emotional issues like depression or anxiety have set in.
Conclusion
Chronically elevated cortisol levels have a devastating impact on physical and mental health. The unrelenting stress response disrupts nearly every system and function in the body. Left unchecked, high cortisol can lead to weight gain, diabetes, cognitive decline, bone loss, anxiety, depression and more.
Fortunately, making targeted lifestyle changes can help reduce cortisol and offset these effects. Prioritize proper sleep, nutrition, exercise and stress relief activities. Consider supplements and medications if symptoms persist. Keeping your cortisol levels balanced is essential to maintaining good overall health and wellbeing.