Cortisol is an important hormone in the body. secreted by the adrenal glands it is involved in the following functions:

Proper glucose metabolism
Regulation of blood pressure
Insulin release for maintaining blood-sugar
Immune function
Inflammatory response

Normally, it is present in the body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed ‘the stress hormone’ because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body. Small increases of cortisol do have some positive effects:

A quick burst of energy for survival reasons
Heightened memory functions
Gives a burst of increased immunity
Lowers sensitivity to pain
Helps maintain homeostasis in the body

So while cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s ‘relaxation’ response is activated so the body’s functions can return to normal following a stressful event. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of ‘chronic stress’. This leads to higher and more prolonged levels of cortisol in the bloodstream (like those associated with chronic stress) and is shown to have such negative effects as:

Impaired cognitive performance
Suppressed thyroid function
Blood sugar imbalances such as hyperglycemia
Decreased bone density
Decrease in muscle tissue
Higher blood pressure
Lowered immunity

Inflammatory responses in the body, slowed wound healing, and other health consequences
Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks, strokes, the development of metabolic syndrome, higher levels of ‘bad’ cholesterol (LDL) and lower levels of ‘good’ cholesterol (HDL), which can lead to further health problems!

To keep cortisol levels healthy and under control, the body’s relaxation response should be activated after the fight or flight response occurs. You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place. The following have been found by many to be very helpful in relaxing the body and mind, aiding the body in maintaining healthy cortisol levels:

Journaling
Hypnotherapy
Self-Hypnosis
Exercise
Yoga
Massage
Listening to Music
Breathing Exercises
Meditation
Guided Imagery
Sex

Cortisol secretion varies among individuals. People are biologically ‘wired’ to react differently to stress, so one person may secrete higher levels of cortisol than another in the same situation. Studies have also shown that people who secrete higher levels of cortisol in response to stress also tend to eat more food, and food that is higher in carbohydrates than people who secrete less cortisol. Try and kick-start your day with a high protein meal, this can help lower cortisol, balance blood sugar and provide a feeling of fullness.  If you are particularly sensitive to stress, it’s even more important for you to learn stress management techniques and to maintain a low-stress lifestyle.

By Zoe Vanderbilt  B.Sc