Cortisol: What it is, reasons for its increase, and methods for reducing it

Contents:

• What is cortisol
• What cortisol does
• Symptoms of elevated cortisol in the body
• Ten effective methods for reducing cortisol levels

In this article, you will get acquainted with information about:

• what is cortisol;
• what cortisol does;
• High cortisol levels can manifest themselves through a number of characteristic symptoms. Key signs include weight gain, particularly in the abdominal and facial areas, due to fluid retention and metabolic changes. Sleep problems, including insomnia or frequent awakenings, are common. A persistent feeling of fatigue and decreased energy may also occur, affecting daily activities. Emotional changes, such as increased anxiety, irritability, and even depression, are also important indicators. Physically, a person may experience headaches, muscle weakness, or joint pain. Furthermore, high cortisol can negatively impact the immune system, leading to frequent illnesses. These symptoms may vary in severity and individual characteristics of each person.
• Ways to Lower Cortisol Levels: 10 Effective Methods.

What is Cortisol?

Cortisol is a hormone produced in the adrenal cortex. Although it is often called the stress hormone, it would be more accurate to call it the survival hormone. Without this substance, we would have difficulty waking up in the morning and maintaining activity throughout the day, as well as coping with stressful situations and expressing a wide range of emotions.

What Cortisol Does?

Cortisol exerts its effects through nerve endings that respond to it - receptors. These receptors are present in almost all organs and tissues, which leads to changes in the functioning of the entire body under the influence of cortisol. Let's take a closer look at the capabilities this hormone provides. The speed with which we fall asleep at night and wake up in the morning is largely determined by fluctuations in cortisol levels. This is because the adrenal glands function according to circadian rhythms—internal biological clocks that regulate organ activity and rest during set periods of time. The adrenal glands operate within a circadian clock that is activated at specific times of the day, ensuring a more effective response to various stimuli. As a result, cortisol levels fluctuate throughout the day, peaking between 7 and 9 a.m. Immediately after waking up, approximately 30–45 minutes later, there is a sharp surge in this hormone, called the cortisol awakening response (CAR). This process helps the body prepare for an active day by accelerating metabolism and increasing alertness. By evening, around 7 pm, cortisol levels drop by 50%.

Thus, cortisol begins its activity in the morning, replacing the hormone melatonin, which is responsible for sleepiness, and by evening it again transfers control to it. This process is repeated every day.

A slight increase in cortisol levels can have a beneficial effect on us, as it promotes a rapid increase in energy and improves our attention.

When you fidget around the room, trying to quickly deal with a problem that has arisen, this condition is caused by cortisol. This hormone prompts a person to act quickly to get rid of anxiety and discomfort.

In some cases, the answer to the problem is quite simple: if you received a bruise, it is enough to apply a cold compress to the bruise, treat the injury and cover it with a bandage. However, when it comes to emotional stress, getting rid of it instantly is often not possible. This can cause confusion in the nervous system. At first glance, trying to cope with an emotional problem may seem futile, but that's how our survival system functions—using the fight-or-flight response, or at least the "move and think" response.

Interestingly, some people can intentionally trigger the release of cortisol in an attempt to gain additional motivation to complete tasks. They artificially create a sense of danger or wait for a deadline to approach, so that, in fear, they can complete the task at the last minute.

People who experience elevated cortisol in response to stressful situations tend to consume more food, including carbohydrates. This is because, under the influence of cortisol, the liver begins to actively break down glycogen, which, in turn, leads to an increase in blood sugar levels.

Cortisol functions according to the following principle: stress is a process that requires significant energy expenditure, so the body needs to provide resources to maintain life. Although cortisol cannot predict the duration of stress, it acts as a strategist, adjusting food preferences towards high-calorie foods.

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Constant hunger can occur for various reasons. Firstly, it may be due to insufficient calorie intake. If you do not get enough nutrients, the body begins to signal the need for food.

Furthermore, the quality of food can be a significant factor. Foods high in sugar and refined carbohydrates can cause sharp fluctuations in blood sugar levels, which in turn leads to frequent snacking.

Emotional factors also play a role. Stress, anxiety, or boredom can cause people to seek comfort in food, which is sometimes perceived as hunger.

Don't forget about physical factors, such as lack of sleep or dehydration, which can affect appetite. Sometimes the body can confuse thirst with hunger, leading to excess food consumption.

Finally, some medical conditions, such as diabetes or hyperthyroidism, can lead to increased hunger. If this condition becomes persistent and causes concern, it is worth consulting a doctor.

You've probably noticed that many people, when they don't achieve what they wanted, tend to devalue the event. The thought "I didn't really want it that much" often occurs under the influence of cortisol. This hormone makes a person perceive failure as something insignificant, which makes it easier to accept the situation [4]. This eliminates the need to dwell on what happened, allowing you to move on. For example, under the influence of cortisol, an ex-partner begins to seem full of flaws, as does a previous job or even a popular resort that everyone praises. As a result, cortisol motivates us to seek a new partner, change jobs, or discover new sources of joy.

Cortisol is released in response to any circumstances we perceive as unpleasant or painful. Even if someone simply bumps us on the subway, our body reacts to this in the same way our ancestors would have reacted to similar situations when confronted by a wild animal – by producing cortisol. This hormone promotes the memory of negative experiences, allowing us to recognize and avoid similar situations in the future. All this happens without our conscious control, thanks to the work of subconscious impulses.

Although we may not realize that certain situations caused us distress, our body retains these memories. For example, one bad date on a Tuesday can cause the neural connections responsible for the cortisol response to associate all Tuesdays with negativity, even if this seems absurd to us.

Symptoms of elevated cortisol in the body

With a slight increase in cortisol levels, we can experience a surge of energy and improved concentration. However, if its level rises a little higher, it can lead to a feeling of anxiety. In situations where cortisol enters the bloodstream in significant quantities, a person begins to experience intense "animal fear".

In most cases, we are under the influence of moderately elevated levels of cortisol.

With prolonged elevation of cortisol levels [1], [6]:

• blood glucose levels increase;
• bone density decreases;
• muscle mass decreases;
• blood pressure increases;
• mental productivity decreases;
• The bulk of fat deposits are usually formed in the waist area.
• immunity weakens;
• Wound healing occurs at a slow rate.
• other glands in the body function ineffectively.

Ten effective methods for reducing levels Cortisol

For the body to function effectively, it's important to maintain cortisol levels within normal limits. Our goal is not to completely suppress this hormone, but to prevent it from rising excessively. How can this be achieved?

Researchers from the UK analyzed salivary cortisol levels in more than 100 adults aged 35 to 55. The results showed that those who live in areas with an abundance of parks and green spaces have significantly lower cortisol levels compared to residents of areas with significantly less greenery.

Just 20 minutes spent daily in the fresh air - be it in a park, forest or on a hiking trail—can help regulate cortisol levels.

According to data published in the Journal of the American Art Therapy Association, 45 minutes of free-flowing creative activities, including collage, drawing, and sculpting under the supervision of an art therapist, helps reduce cortisol levels. The study, conducted by Girija Kaimal, associate professor of art therapy at Drexel University, involved 39 adult participants aged 18 to 59. The results showed that 75% of subjects experienced a significant drop in cortisol levels after art therapy sessions, and this effect was independent of the quality of the outcome.

How does it work? Art therapy helps redirect focus from anxiety to the creative process itself, similar to meditation. Interacting with different materials, such as clay, paint, and wood, also helps reduce stress through tactile sensations.

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Art therapy is a method of psychotherapy that uses artistic means to express inner experiences and emotions. This approach allows people, especially those who have difficulty with verbal communication, to find alternative ways of self-expression through creativity.

During art therapy, participants can engage in various artistic activities, such as drawing, sculpting, collaging, and other forms of art creation. These activities help them not only understand their feelings but also overcome psychological barriers and improve their overall emotional well-being.

From a psychological perspective, art therapy is based on the premise that the creative process can promote healing and personal growth. By working with materials and creating works of art, people can become aware of their emotions, free themselves from negative thoughts, and learn to cope with difficult life situations.

Thus, art therapy is not only a means of artistic self-expression but also an effective tool for working with psychoemotional states, as confirmed by numerous studies in the fields of psychology and psychotherapy.

Hugging triggers the release of oxytocin, a hormone responsible for stress. Placing your hand on your chest, directly over your heart, can also help.

Interacting with animals can help lower cortisol levels. This, in turn, can lower blood pressure, reduce feelings of loneliness, and improve mood.

Spending just half an hour a day petting dogs in shelters can help reduce cortisol levels.

Certain foods, drinks, and supplements can increase stress and raise cortisol levels in the body [14]. These include:

• processed foods, such as chips and frozen meals [12], [16];
• fats high in saturated fats [12];
• caffeine [12], [13];
• alcohol [15];
• red meat [16];
• fried foods [16];
• added sugar [17];

Replace them with foods that help reduce stress and stabilize cortisol levels. Look for those high in omega-3 fatty acids and B vitamins.

Physical activity reproduces an ancient mechanism that helped humans run away from threats. Cortisol, in turn, requires us to take action, since its main function is to motivate us to solve problems. Even if the situation calls for a different approach, it is important to help the body use cortisol properly.

The right approach is that both moderate and intense physical activity, lasting 30 to 60 minutes a day, combined with increased daily activity, such as walking more than 7,500 steps, can effectively reduce cortisol levels in a few weeks.

Wrong: Too intense exercise without sufficient recovery time, such as regular high-intensity exercise, can have the opposite effect - increasing cortisol levels.

Compassion can be thought of as a combination of empathy and mindful actions aimed at reducing the suffering of another person. It helps reduce stress and cortisol levels in both those receiving and providing support.

Sometimes showing "egocentrism" is a necessary step. The desire to please everyone and complete all tasks can lead to constant stress. When others' expectations are not met, a person experiences self-doubt and a feeling of loss of control. If this situation is the cause of elevated cortisol levels, a simple solution is to use the word "no." However, this word should be used with caution. It is recommended to make a list of your obligations and categorize them as "significant" and "minor." Setting realistic goals is also important.

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Twenty habits that can negatively affect your health and well-being.

Sleep is your most important ally in all aspects of life. If an unclear situation arises, the wiser thing to do is to rest first. A single night without sleep can lead to elevated cortisol levels the following day, and chronic sleep deprivation disrupts the balance of the hypothalamic-pituitary-adrenal axis, which in turn causes fluctuations in this hormone. However, cortisol levels can be stabilized by maintaining a regular sleep schedule, going to bed and waking up at the same time every day, even on weekends. It is also recommended to avoid using electronic devices and alcohol before bed and aim for 7 to 9 hours of sleep each night.

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Ways to fall asleep quickly: 10 methods backed by science.

"Laughter yoga" is a set of exercises created by the Indian doctor Madan Kataria. This practice is spreading across more than 110 countries worldwide. The basic idea is to simulate laughter by combining it with breathing techniques borrowed from yoga. This promotes oxygenation of the body and brain, which in turn increases energy levels and improves overall health. The developers of this method are confident that just 10-15 minutes of laughter yoga can reduce cortisol levels in the body.

To what extent does this correspond to scientific principles?

A group of German scientists conducted a study to determine the effects of "laughter yoga" on 35 healthy participants of both sexes. The volunteers were divided into three categories. The first group practiced laughter yoga, the second performed breathing exercises, and the third served as a control group and did not use any relaxation techniques. To assess the stress response, the scientists measured cortisol levels in saliva. Although laughter yoga practice did not change the way people perceived stressful situations, it did help reduce the levels of stress hormones produced in response to these situations.

* * *

Use these techniques both together and separately, but remember that cortisol should not be viewed as an enemy. This hormone plays an important role in allowing us to mobilize resources to adapt to stressful situations and overcome difficulties with success.

Just 20 minutes spent in a park, forest, or on a hiking trail each day may be enough to effectively manage cortisol levels.

Just half an hour a day spent petting dogs in shelters helps reduce levels cortisol.

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