What is cortisol?

Cortisol is one of our stress hormones. When we experience stress, the body’s natural response is to signal a number of events throughout the body. These events are activated by hormones like adrenaline and cortisol.

With any form of stress, the sympathetic nervous system (aka the “fight or flight” response) is activated from the hypothalamus in the brain and sends signals to the adrenal glands. The adrenals are small glands that are located on top of the kidneys. As adrenaline and cortisol are released, changes take place throughout the body. When the stressful event is over, the stress response slows down and the body should recover. The opposite of the sympathetic nervous system is the parasympathetic nervous system (aka rest and digest response) and this is the best state to be in for our body to heal and recover from stressful events.  

What does cortisol do in the body?

Adrenaline and cortisol can trigger a number of changes in the body. This can include increased blood pressure, increased heart rate, and elevated levels of blood sugar. We may also see decreased digestive function, alterations in the immune system, and a change in reproductive hormone levels. 

These physiological changes take place for a reason. If we think back to stressful events a long time ago (think a caveman running from a tiger), it makes sense that our body would respond in this way. The body needs energy to be able to run away from the tiger. Blood flow goes towards the extremities so that we can run away and, as we are saving our lives, our body naturally puts less emphasis on digestion and reproduction. 

Is cortisol good or bad?

The stress response in the body is meant to protect us from immediate danger and is supposed to go away after the threat is gone. However, the problem is that with our modern lives the stress response can be activated throughout the day and over long periods of time. Think: emails, traffic, deadlines, rushing from event to event, and constantly being distracted by our smartphones. 

Cortisol is a good thing and we want to maintain healthy levels of it in our bodies. The problem is that when we are exposed to stress over long periods of time then we can have dysregulation of cortisol output. We can also call this HPA Axis Dysregulation. HPA stands for the hypothalamus, pituitary, and adrenals. 

What should my cortisol levels be?

Cortisol can be tested throughout the day. This is most commonly done through urine or saliva samples. We want to see cortisol highest in the morning and lowest in the evening. However, if someone is exposed to stress over a long period of time then we can see this pattern change. Cortisol patterns can be elevated throughout the day and they can also be low throughout the day. It is also possible to see cortisol low in the morning (when we want it high) and high in the evening (when we want it low). If cortisol is low in the morning, then this may cause difficulty waking up and getting out of bed. If cortisol is high in the evening, then this may cause difficulty falling asleep and/or staying asleep. 

What are some symptoms of high cortisol?

When we are exposed to stress over long periods of time, this can affect our health. Some long-term effects of stress on the body may include: 

• Increased blood sugar

• Decreased memory and concentration

• Anxiety

• Reduced ability to burn fat, leading to weight gain

• Difficulty falling asleep or staying asleep

• Digestive symptoms

• Fatigue

• Increased frequency of catching a cold or getting sick

• High blood pressure

• Hormone imbalances

• Increased levels of inflammation

How can we lower cortisol?

Fortunately, there are many things that we can do to decrease stress. Anything that causes a relaxation response and increases the parasympathetic nervous system can be helpful. This may include deep breathing techniques, listening to soothing music, and meditation.

Deep breathing is easy to do and can be very relaxing. Placing one hand on the abdomen and the other on the heart, deeper breathing comes when the abdomen can be felt expanding and contracting with each inhale and exhale.

Are there supplements to reduce cortisol?

There are some supplements that can be used to help the body normalize adrenal function. Some of these products include adaptogens, which are a special class of botanical medicine that help the body adapt to stress. A few popular adaptogens are Ashwagandha, Holy Basil, and Rhodiola. 

It’s always best to speak with your healthcare provider first before taking adaptogens, or making any health changes, to see if these may be helpful for you. 

Until next time, I hope you have relaxed days with balanced cortisol to support your version of optimal health. 

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