Cortisol and Stress How to Stay Healthy

Cortisol and Stress How to Stay Healthy Stress Management Effects on Health Print Cortisol: The Stress Hormone By Elizabeth Scott, MS twitter Elizabeth Scott, MS, is a wellness coach specializing in stress management and quality of life, and the author of 8 Keys to Stress Management. Learn about our editorial policy Elizabeth Scott, MS Medically reviewed by Medically reviewed by Steven Gans, MD on May 11, 2016 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on February 21, 2020 How Stress Impacts Your Health Overview Signs of Burnout Stress and Weight Gain Benefits of Exercise Stress Reduction Tips Self-Care Practices Mindful Living Brook Pifer/Iconica/Getty Images Cortisol is closely linked with stress.?? It is a hormone that works as a key player in the bodys stress response and is often measured in research as an indicator of stress. Cortisol plays a vital role in the bodys functioning; its secreted by the adrenal glands and involved in the following functions and more: Proper glucose metabolismRegulation of blood pressure??Insulin release for blood sugar maintenanceImmune functionInflammatory response Positive Effects Cortisol levels can fluctuate among individuals and in the same people at different times in the day. For example, normally, cortisol is present in the body at higher levels in the morning, and at it is lowest at night. The cycle repeats daily.?? It can also fluctuate based on what a person is experiencing. For instance, 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 stress response  and is responsible for several stress-related changes in the body. Small increases of cortisol have some positive effects: A quick burst of energy for survival reasons??Heightened memory functionsA burst of increased immunityLower sensitivity to painHelps maintain homeostasis in the body Some people experience a greater spike in cortisol than others when they experience stress. It is also possible to minimize the amount of cortisol you secrete in response to stressors. This can be accomplished using stress management techniques on a regular basis, which well discuss later in this article. Effects of Too Much Cortisol and Stress While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response be 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. Higher and more prolonged levels of cortisol in the bloodstream (such as those associated with chronic stress) have been shown to have negative effects, such as: Impaired cognitive performanceSuppressed thyroid functionBlood sugar imbalances such as hyperglycemiaDecreased bone density??Decrease in muscle tissueHigher blood pressureLowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequencesIncreased 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, developing  metabolic syndrome, higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems.?? How to Stay Balanced 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: Guided ImageryJournalingSelf-HypnosisExerciseYoga??Listening to MusicBreathing Exercises??MeditationSex Cortisol and You As mentioned before, cortisol secretion varies among individuals. People are biologically ‘wired’ to react differently to stress. One person may secrete higher levels of cortisol than another in the same situation. And this tendency can change at different times in a persons life. 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.?? If you’re more sensitive to stress, it’s especially important for you to learn stress management techniques and maintain a low-stress lifestyle. this is a great way to get cortisol secretion under control and maintain a healthy lifestyle at the same time. Getting more information on stress and resources to help you to manage it can help you to build habits that can help you to cope with stress once your stress response is triggered.