Cortisol – it is a glucocorticoid that is produced in the adrenal cortex in response to physical or emotional stress in accordance with natural circadian rhythms. Cholesterol is used to produce cortisol in the body, and its release is controlled by adrenocorticotropic hormone (ACTH). Cortisol plays an important role in the body's response to stress: it helps deactivate the least important functions in order to direct all energy towards an immediate solution to the problem. However, under conditions of constant stress, cortisol begins to harm the body.
What functions and processes are affected by cortisol in the body?
Cortisol helps us get out of bed and function throughout the day. In the morning, cortisol levels rise gradually, reaching their highest level around 8 a.m. Thanks to this, we feel a surge of vigor and strength. As the day progresses, cortisol levels drop and are at their lowest around 3-4 am.
The function of cortisol in the body is not long-term – it is designed for a short period of time, sufficient to get out of a stressful state.
The chronic stress that we are exposed to due to the modern lifestyle leads to the fact that the short-term effect of cortisol gradually develops into a long-term one. What does this lead to?
- Cortisol and glucose. Cortisol stimulates gluconeogenesis (the process of glucose synthesis) in the liver and glycogenolysis (the breakdown of glycogen in the liver and muscles to glucose) necessary to complete the first process. In addition, cortisol inhibits the action of insulin, whose task is to deliver glucose to cells. All this leads to a rapid increase in blood glucose levels, which is good if a person has to, say, run away from a bear, but bad if an emotional factor has become a source of stress.
- Cortisol and the immune system. Elevated cortisol in the body partially disables the function of the immune system: it interferes with the formation and functioning of T-lymphocytes, as a result of which the body is more vulnerable to pathogens.
- Cortisol, muscles and bones. Cortisol inhibits the entry of amino acids into muscle tissue cells, i.e. When cortisol levels are elevated, the muscles don't get enough fuel. With regard to bones, the stress hormone inhibits bone formation and impairs calcium absorption. Simply put, muscles and bones cannot grow properly in an environment of elevated cortisol. Cortisol increases the risk of osteoporosis.
- Cortisol and blood pressure. An increase in cortisol levels leads to an increase in blood pressure, as it makes the body more sensitive to the effects of adrenaline and norepinephrine, which lead to vasoconstriction. The risk of cardiovascular diseases increases in conditions of constant stress.
- Cortisol and electrolytes. Cortisol "forces" the body retains sodium, as well as getting rid of water and potassium, which leads to electrolyte imbalance.
How does high cortisol in the body lead to weight gain?
Elevated levels of cortisol in the body increase cravings for sweets, increase appetite and contribute to the appearance of extra pounds. This happens because cortisol binds to receptors in the hypothalamus, resulting in – a person is drawn to sweet and/or fatty foods.
Cortisol – one of the four main hormones that affect a person's weight.
Cortisol directly affects appetite as it is involved in the regulation of other hormones that are released during stress - corticotropin-releasing hormone, leptin and neuropeptide Y. The stress hormone increases leptin secretion, suppresses insulin production and leads to the development of insulin resistance , which in the long term leads to an increase in insulin levels. In addition to diabetes, this is fraught with deprivation of cells of energy and a command to the body to replenish energy reserves, i.e. eat.
What else is dangerous for a constantly elevated level of cortisol in the body?
In addition to the above dangers that chronic stress exposes us to, there are several other effects of constantly elevated cortisol in the body, namely:
- impaired production of thyroid hormones;
- increased stomach acid production, which can lead to heartburn and digestive problems;
- chronically elevated levels of cortisol are fraught with disorders in the reproductive system, including infertility and miscarriage;
- hippocampal dysfunction;
- memory deterioration;
- decrease in the level of serotonin in the brain;
- suppression of neurogenesis (formation of new brain cells);
- delayed healing and recovery processes after injuries;
- rapid loss of collagen in the skin (result – loose, weakened skin);
- cognitive decline;
- mental illness;
- increased cholesterol levels;
- reducing life expectancy.
How can I get my cortisol levels under control?
Since constant stress is the main cause of dangerous (i.e. chronic) cortisol levels in the body, it is necessary to learn how to deal with it. Each person has a way that helps to keep calm in stressful situations. Estet-portal.com recommends daily following the recommendations below:
- Regular physical activity – powerful weapon against stress. Just half an hour a day of favorite physical activities (cycling, boxing, swimming, running, jumping rope, dancing) will significantly increase the body's resistance to stress.
- Relaxation through meditation. Many studies show the positive effects of meditation on the brain, the ability to cope with stress, as well as well-being and mood.
- Meet your friends more often. Having friends makes it easier to get through adversity, and regular casual communication helps to maintain a positive attitude and keep the stress hormone within acceptable levels.
- Sleep and proper nutrition. Healthy sleep and balanced intake of nutrients – necessary conditions for the proper functioning of the whole organism.
Cortisol performs a number of important functions in the body that can be disrupted by chronically elevated levels of the stress hormone. To prevent this from happening, estet-portal.com recommends finding the most effective relaxation techniques and using them in stressful situations.
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