Chronic stress is gradually becoming one of the most common factors that undermine health. One of the main reasons for this impact is increased levels of cortisol. In the short term, this hormone helps the body mobilize strength, but in the long term, it begins to harm almost all body systems.
Cortisol is traditionally called the stress hormone. In moments of danger or intense excitement, it triggers the “fight or flight” response, but its functions are much broader. This hormone is involved in regulating metabolism, immune response, sugar levels, blood pressure, and the body’s adaptation to stressful situations.
What does cortisol do?
Cortisol is necessary for the normal functioning of many processes:
• participates in the metabolism of carbohydrates, fats and proteins
• regulates glucose levels by stimulating its synthesis by the liver
• provides an anti-inflammatory response
• maintains normal blood pressure levels
• helps the body respond to stress
Symptoms of elevated cortisol
Chronically high levels of the stress hormone affect several systems at once, so a person can experience a wide range of symptoms.
Weight gain. Increased cortisol stimulates glucose synthesis, which contributes to the accumulation of adipose tissue, especially in the abdominal area.
Skin problems. A decrease in the protective functions of the epidermis can lead to dryness, bruising, stretch marks, and loss of skin tone. The stress response accelerates the destruction of collagen.
Psychological symptoms: Difficulty concentrating, memory loss, increased anxiety, depressed mood, and rapid emotional swings often accompany excess cortisol. Apathy and a feeling of constant fatigue are also possible.
Sleep disturbances. Cortisol interacts with melatonin, the sleep hormone. Its excess causes insomnia, difficulty falling asleep, and frequent nighttime awakenings.
Weakened immunity. Cortisol reduces the number of white blood cells and suppresses the immune response, which can make a person more likely to get sick.
How to lower cortisol levels
To balance the stress hormone levels, a few systemic changes are enough:
• follow a sleep schedule and sleep at least 7–8 hours
• engage in moderate physical activity regularly
• reduce sugar, caffeine and alcohol consumption
• enrich your diet with fruits, vegetables, whole grains
• eat foods high in magnesium: nuts, seeds, legumes
• practice daily relaxation techniques: meditation, breathing exercises, yoga
Timely attention to the symptoms of elevated cortisol and lifestyle changes can significantly improve well-being and restore the body's ability to recover.
