How does Cortisol (Stress Hormone) Affect Cardiometabolic Health

Have you ever noticed when you feel stressed, there is an alarm system that kicks in high gear? That’s cortisol (your body’s stress hormone) springing into action. And have you wondered what will happen if this alarm stays on too long? Let’s look at what cortisol is and how this hormone can have a big impact on your health. 

Highlights

• Find out how cortisol acts as your built-in alarm system, influencing everything from waking up to how you respond to stress. 

• Find out why cortisol isn’t just about stress, and how it plays a crucial role in your daily bodily functions from metabolism to inflammation control. 

• Explore why your body’s ancient or outdated stress response system struggles with modern-day stress. 

• Understand the surprising ways in which high cortisol levels can affect your weight, sleep, mood, heart health, and even your food cravings. 

• You’ll also explore science-backed strategies for managing your cortisol levels, from exercise and mindfulness to social interactions and laughter. 

• Before you conclude you will gain insight on why managing stress isn't about eliminating cortisol but finding the right balance. 

• Finally, you will learn practical, everyday techniques you can use to keep your cortisol levels in check and improve your overall health. 

What Exactly is Cortisol? 

It is often dubbed the “stress hormone”, but that’s a bit like calling a Swiss army knife a blade. This hormone is powerful, produced by your adrenal glands (the triangular-shaped organ right above your kidneys) does more than just play a crucial role in your body’s stress response.

It is essential for survival, it helps regulate our metabolism and immune response. In the short term cortisol release is beneficial, but chronic elevation of cortisol levels can wreak havoc on our cardiometabolic health. 

What is Cortisol’s Daily Routine? 

• Cortisol helps you wake up in the morning (it is part of your circadian rhythm (your body’s internal clock)) 

• It helps you regulate your blood pressure. 

• It keeps the inflammations in the body in check. 

• It manages how your body uses carbohydrates, fats, and proteins. 

• It also boosts energy levels so that you can handle stress and restore balance afterward. 

When Good Stress Goes Bad 

Cortisol in small doses is a lifesaver. It is part of your fight or flight response - giving you the energy to tackle obstacles and challenges. But our body was not designed for the chronic stress many of us face today. 

Dr. Rober Sapolsky, a neuroendocrinologist at Stanford University, in his book “Why Zebra’s Don’t Get Ulcers” said - If you are that zebra running for your life, or that lion sprinting for your meal, your body’s physiological stress response is a beautifully orchestrated and maximally adaptive sequence of events. For the vast majority of beasts on this planet, stress is about a short-term crisis, after which it’s either over with or you’re over with. 

Unfortunately, we’re not zebras, and our stressors tend to be more persistent in nature. 

The Dark Side of Cortisol 

When cortisol in your system stays high for too long, your body’s cells become tone-deaf to cortisol signals, wreaking havoc on your health. Here are some of the ways it can affect your health - 

Weight gain 

Have you noticed how when you are stressed, you crave more sugary, fatty foods? That’s cortisol talking, this leads to weight gain, especially around the abdominal area. A study in the journal “Psychoneuroendocrinology” found that chronic stress was associated with a greater preference for energy-dense foods, especially among women. 

Sleep Problems 

High cortisol levels can interfere with melatonin (your sleep hormone). It creates a vicious cycle - poor sleep raises cortisol levels and high cortisol levels make it hard to sleep (Ironic isn’t it). 

Memory and Learning 

In a research conducted at Yale University it was found that chronic stress and elevated cortisol levels can actually reduce the size of the prefrontal cortex, the region of the brain responsible for memory and learning. 

Heart Health 

A study published in the “Journal of Clinical Endocrinology & Metabolism” showed that people with high cortisol levels have an increased risk of cardiovascular issues. 

Digestive Issues

Ever had “butterflies” in your stomach when you are stressed? Cortisol can alter gut motility and affect your microbiome affecting your Gut Health. 

Inflammation 

Chronic stress and elevated cortisol levels can promote systemic inflammation, which is a key factor in cardiovascular diseases. 

Insulin Resistance 

Cortisol levels interfere with insulin’s ability to regulate blood sugar, potentially leading to insulin resistance - which is a known precursor to type 2 diabetes. 

Blood Pressure 

Cortisol can cause blood vessels to constrict, which leads to increased blood pressure and starts to strain the heart. 

Lipid Profile 

Lipid profile is the levels of different types of fats in your blood. Cortisol can increase the amount of lipids that penetrate the artery walls, and reduce the amount of blood that exits. 

We have now read about all the side effects of cortisol and without letting you know how exactly we can make it, this blog will be incomplete. 

Managing Stress 

(What works) 

Good news! Even though managing stress can feel overwhelming, science shows that there are simple yet effective ways to keep cortisol levels under control. And no you do not need expensive equipment or complicated techniques - you just need to make a few daily habits that can make a huge difference. Research has shown that people who use these techniques have seen a reduction in their cortisol levels by 20-30% this was a study conducted by the Journal of Clinical Endocrinology and Metabolism (2019) in a test with 125 adults for 8 weeks. 

Let’s look at simple yet effective ways to improve your cortisol levels. 

Here’s how to reduce cortisol levels - 

1. Simple Daily habits that can help 

• Taking deep breaths for 5 mins. 

• Going for 30 minute walks 

• Getting 7-8 hours of sleep 

• Doing things you enjoy! 

2. Exercises that Make a Difference 

• Walking 

• Swimming 

• Yoga 

• Dancing 

• Or any activity you enjoy! 

3. Food Choices that Help  

• Fresh Fruits and Veggies 

• Whole grain foods 

• Fish rich in Omega-3s 

• Dark chocolate (definitely not the whole bar! But a little) 

Okay now on to the serious part of the scenario- 

When to See a Doctor - 

It is necessary to not ignore the signs your body is giving you and here are some of the signs you should not ignore and must go and consult with your doctor - 

• If your constant stress just won’t go away 

• Regularly high blood pressure readings 

• Ongoing sleep problems 

• And finally unexplained weight gain. 

The bottom line - 

While stress is a normal part of life, too much Cortisol from long term stress can hurt your health. The good news though is that simple daily habits can make a difference in managing your stress levels and can protect your heart. 

If you would love to learn more - 

Check out the following trusted sources 

1. American Heart Association’s Stress Management Guide 

2. Mayo Clinic’s Stress Management Tips 

3. National Institutes of Health - Stress and Your Health