Understanding Cortisol: The Good and Bad of the “Stress Hormone”

Cortisol often gets a bad reputation for being the “stress hormone”, but that’s not all it does. Cortisol is a steroid hormone produced in the adrenal glands and regulates many different functions in the body. Its secretion is controlled by the hypothalamus, the pituitary gland, and the adrenal gland. Cortisol can do a lot of positive things for our body, such as helping control blood sugar levels, regulating metabolism, and reducing inflammation. In women, cortisol also supports the developing fetus during pregnancy.

However, our modern lifestyle and daily demands can alter or unbalance the cortisol levels in our system, leading to negative effects on our health and well-being. Cortisol is also the major age-accelerating hormone. It weakens immune function, reduces bone formation, creates a loss of collagen, and counteracts insulin, contributing to high blood sugar and weight gain. We don’t want to interfere with the normal functions of our body, and in particular with the levels of cortisol inside our personal living system.

In a ‘normal’ situation, and for a person not suffering from any particular disease, cortisol production is at its peak around 30 minutes after waking up. This is needed to ensure a correct and fresh waking up. The levels of cortisol gradually fade to a minimum before going to sleep, so reasonably low levels of cortisol in the evening are more than welcome. However, we all know that during the day we receive external stimuli or we can face events that cause us to undergo “stressful” situations, and so a series of chemical reactions start inside our body.

When a stressor occurs, our limbic system, a more primitive part of our brain, instantly responds to danger, and thus we face a “fight or flight” response. In the old times, humans used to consider a stressor any life-threatening situation, so this primordial reaction is something we inherited from our ancestors. However, nowadays, we rarely have the same type of life-threatening situations inducing a “fight or flight” response. The predatory attacks of the new era are completely different things, such as demanding tasks, losing our keys, starting a new company, or in-laws coming for Thanksgiving.

The problem is that, in terms of chemical reactions, the above situations are considered pretty much the same from our inner body. A big difference in today’s world, though, is represented by the frequency and the intensity of the stimuli. Something occurring rarely in the prehistoric era is now occurring more frequently, almost on every day, with less intensity but still effective in terms of body reaction to the stimulus. In the long run, the fight or flight stress response is not turning off, and thus, the cortisol levels are not following the normal path as they should be, impacting consequently on the quality of our sleep and body recovery.

Apart from external stimuli, other elements and situations can induce the release of cortisol in our organism, associated with the lifestyle of the modern era. Some examples of conditions releasing cortisol are staying up late, poor sleep, caffeine intake, poor diet, and non-properly planned workout routine, among many others.

So, what can we do to keep cortisol levels under control?

1. Spend time in Theta: to drop down the cortisol levels, act on stress reduction with meditation, or try to reach the brain state of REM sleep (dreams), lucid dreaming, and advanced levels of meditation.

2. Drink milk (or peptides): in various studies, the administration of milk peptides resulted in a net reduction in cortisol of -20.69% when compared with the placebo group. Also, nutrients found in cow’s milk (the bioactive peptides) exert a sedative effect on the brain.

3. Eat better: an anti-inflammatory diet, eating whole food, would help lower cortisol levels. An extensive study has shown that a high-quality fish oil like cod liver oil or krill oil, rich in omega-3s and fat-soluble vitamins, can effectively lower cortisol levels that were increased by mental stress.

4. Sleep and Recovery: sleep deficit has been linked to elevate cortisol levels in helicopter pilots on 7-day duty for emergency medical services. So, hit the sack early or take a nap.

5. Switch to tea: caffeine elevates cortisol levels, so drink your coffee, but try to switch to tea or decaf after 2 pm or anyway at least 6/8 hours before bedtime. Your body will thank you.

6. Eat more fruit: oranges and grapefruits, in particular, are rich in vitamin C, which has been linked to reduced cortisol levels. A study in 2001 examined the effects of supplemental vitamin C on high cortisol levels brought about by physical stress in marathon runners. Ultramarathon runners were given 500 mg a day of vitamin C, 1500 mg a day of vitamin C, or a placebo seven days before a marathon, the day of the race, and two days after the race. Researchers found that athletes who took 1500 mg per day of vitamin C had significantly lower post-race cortisol levels than those taking either 500 mg a day or placebo.

To sum up, cortisol is both good and bad for us, and controlling its levels is crucial for our overall health and well-being. A healthy diet, adequate sleep, exercise, and relaxation techniques can help significantly in managing cortisol levels in the body.