Elevated Cortisol Level – What to do? Causes, Signs, and Consequences

Chronically high cortisol levels are a very dangerous condition. This hormone affects the immune system (by inhibiting it), the cardiovascular system (leading to an increase in blood pressure), as well as the body’s ability to absorb fast carbohydrates – and even mood.

Ultimately, elevated cortisol characterizes the presence of the body in constant stress – and the consequences (for both women and men) are complex metabolic disorders.

High Cortisol – What does it mean?

Cortisol is a hormone that helps mobilize energy in emergency situations. Elevated cortisol makes carbs more available to the brain and to metabolic functions – resulting in a burst of energy. It also affects the production of adrenaline, helping to focus on the source of danger.

In addition, one of the functions of cortisol is to control the number of white blood cells. On the one hand, it helps to reduce allergic reactions (synthetic analogs of cortisol relieve allergy attacks and have a pronounced anti-inflammatory effect). On the other hand, it suppresses the immune system.

Note that high cortisol is associated with being overweight. As the hormone stores glucose in the muscles, it results in lower blood sugar levels. As a result, a person experiences a craving for sweets, although there is enough energy in the body. Against the background of a sedentary lifestyle, this can lead to an increase in the hormonal abdomen.

Interesting read: Estrogen – what is it?

Causes

Cortisol doesn’t just rise when you’re under stress. A high level of the hormone is observed with excessive physical exertion, fasting, as well as with the use of large doses of caffeine. Chronic diseases also have an impact – a deviation of cortisol from the norm can be associated with oncology.

To lower cortisol, you must, first of all, limit the amount of fast carbohydrates in your diet, minimize the use of coffee and nicotine, and also maintain an active lifestyle. In particular, monitor compliance with the norm of steps per day. Another effective method of lowering cortisol is meditation.

Symptoms of Elevated Cortisol Levels

One of the symptoms of high cortisol is rapid weight gain. Other symptoms include chronic fatigue, nervousness, depression, insomnia, digestive problems (bloating, constipation, diarrhea), sweating, and frequent urination. In men, there may be a decrease in testosterone and potency disorders.

Another characteristic of elevated cortisol levels is an increase in resting heart rate. This effect is due to the fact that the hormone causes arteries to narrow, forcing the heart to work harder – which, again, negatively affects health.

Signs of Elevated Cortisol:

• Excess weight gain
• Nervousness and depression
• Sleep problems
• Increased heart rate

Risk of Developing Diabetes

Cortisol raises glucose levels twice. First, by reducing the secretion of insulin, which complicates the task of utilizing excess sugar, and then by triggering the breakdown of amino acids to glucose. As a result, chronically high levels of the stress hormone can lead to the development of insulin resistance and type 2 diabetes.

We also note that against the background of increased cortisol, attempts to lose weight by fasting or following a strict diet only exacerbate the situation. Additional problems are brought by an increase in the hormone of leptin saturation, which is expressed in the appearance of uncontrolled hunger. That is why fasting is forbidden when cortisol is high.

How it Affects Metabolism

The functions of cortisol in the body are extremely diverse. It is involved in carbohydrate, fat, and protein metabolism, forms glycogen stores in the liver and is involved in the synthesis of a number of cellular enzymes. It also affects the water-salt balance of the body – in particular, elevated cortisol acts as a diuretic.

In a state of stress, the hormone activates the production of adrenaline, increases the heartbeat, and increases blood pressure. Also, an increase in cortisol changes the mechanism for using energy in muscles, triggering catabolic processes. The recommendation of taking fast carbohydrates immediately after training is aimed precisely at lowering cortisol.

The harm of increased cortisol:

• Destroys muscles
• Causes fluid loss
• Interferes with glucose metabolism
• Increases cravings for sweets

Impact on Obesity

One of the effects of elevated cortisol levels is an obsessive feeling of hunger. As sugar and other fast-carb foods lower cortisol levels for a while, the stress-eating habit gradually develops. Ultimately, this leads to overeating and weight gain.

Given that the normal functioning of the metabolism with high cortisol is disrupted, obesity progresses according to a special scenario. Fat begins to form intensively not under the skin, but under the muscles and in the internal cavity of the abdomen. The reserves of visceral fat increase especially rapidly, pushing the stomach forward.

High Cortisol – How to Treat?

Chronic stress is a key factor in raising cortisol. Then comes a sedentary lifestyle, nutrition, and bad habits. A cup of strong coffee raises hormone levels by about 30%. Regular use of caffeine boosts cortisol secretion to the maximum – especially when combined with insomnia.

To lower cortisol, first of all, you need to deal with stress. If you have trouble sleeping, taking melatonin tablets may help. With irritability and bad mood – the use of a sufficient amount of foods with tryptophan to normalize the production of serotonin.

Methods to Reduce Cortisol:

• Regular cardio
• Sleep normalization
• Rejection of bad habits
• Yoga and meditation

The Effect of Meditation on Stress Levels

Studies show that regular meditation lowers stress levels, and, consequently, cortisol – in some cases, its level can be halved. Breathing exercises and yoga classes also help. The mechanism of the effect of meditation on the brain is being actively studied, but its benefits have been unambiguously proven.

In order to learn how to meditate, you need to develop the habit of doing it daily. Best of all – in the morning, immediately after waking up. Sit in a comfortable position, close your eyes, and focus on your breathing. Beginners are advised to close one nostril with their hand, slowly inhale air into the lungs, then also exhale slowly – but through the other nostril. Breathing meditation is performed for 5 – 7 minutes.

Cortisol is one of the body’s most important hormones, responsible for reacting in dangerous situations. The main consequences of high levels are fat gain, insulin resistance, sleep problems, depression, and decreased testosterone levels in men. In order to lower cortisol, you need to learn how to deal with stress.