MSU Extension Food and Health

Stress levels in the United States are on the rise, and more people are starting to pay attention to the ways stress affects both physical and mental health. One hormone that has been getting a lot of attention is cortisol, which plays an important role in how the body responds to stress.

What is cortisol?

Cortisol is a hormone that is produced by our bodies to aid in the regulation of energy, metabolic processes, stress and inflammation. It is often referred to as the “stress hormone” because we tend to produce more of it when we are under emotional or physical duress. Cortisol is made and released into the bloodstream by the adrenal glands. It follows a circadian rhythm, meaning that cortisol levels peak in the morning to help us wake-up and feel alert and decreases throughout the day to reach its lowest levels at night when we sleep.

What cortisol does in our bodies and brains

The Cleveland Clinic explains that cortisol affects many areas of the body. Cortisol plays an essential function in the liver, pancreas and muscles. While it is a necessary hormone that contributes to many important roles in the body, having too much or too little cortisol can cause an array of different health problems.

Too much cortisol can be caused by unmanaged stress, taking certain medications, and tumors affecting our adrenal or pituitary glands. High levels of cortisol from any cause can lead to weight gain, muscle weakness, high blood sugar, high blood pressure and weak bones.

Specifically for weight gain, when cortisol is high in our bodies for long periods of time, our appetite and the kinds of food that we crave can be affected. The cortisol signals to our brain that we need to eat calorie dense foods, and our body holds on to extra calories by storing it as fat. This is why a person may eat more sugary, high-fat food than is normal for them and have trouble losing weight even while attempting to improve diet and exercise when experiencing long-term stress. Long-term stress may be caused by things like financial problems or taking on increased caretaking responsibilities.

Another way that high cortisol can lead to weight gain is due to increased pain. Individuals who experience high levels of pain may be less likely to lead active lifestyles and exercise. Additionally, high cortisol has been linked to mental illnesses like depression, anxiety, and the onset of psychosis. People who are living with a mental illness, in particular depression, can experience weight loss, but may also gain weight.

It’s important to remember that while high cortisol can harm our health, so can low cortisol. Low cortisol can be caused by an overactive immune response that damages the adrenal glands or from an underperforming pituitary gland. Symptoms of low cortisol include being tired, losing weight, losing appetite and low blood pressure. Unlike the connection between high stress and high cortisol, too little stress is likely not a worry. For those who do not have a lot of stress or have very well-managed stress, there is currently no direct evidence about low stress causing a decrease in healthy cortisol levels. Overall, eliminating stressors and managing stress is going to be better for health.

How to decrease cortisol and its effects

There are some medical conditions that affect cortisol that should be managed under the guidance of a doctor. If you think you have high or low cortisol that is not caused by stress, start by talking to a primary care doctor about what symptoms you are noticing. Your doctor may order some tests to check for possible hormone imbalances and then work with you on a treatment plan that could include medications or procedures depending on the cause of the imbalance.

For a cortisol imbalance caused by stress, some people may wish to work with a doctor or a therapist for stress management techniques and medications. However, there are some things we can do ourselves to manage our stress. While it is not possible to avoid stress all the time, there are many steps we can take to lessen the negative effects of stress, and therefore, cortisol’s impact on our bodies and minds.

The most effective ways to lower cortisol levels include:

Getting better sleep 

According to the SLEEP program through Michigan State University Extension, getting enough sleep is essential for optimal health and wellbeing. Poor sleep can make cortisol spike and interfere with the circadian rhythm. The best way to accomplish this is by practicing good sleep hygiene, including keeping consistent sleep and wake times; limiting naps; avoiding alcohol, spicy foods, and caffeine before bed; creating a comfortable sleep environment; and limiting or avoiding electronics in bed.

Exercise regularly 

While intense exercise can temporarily increase cortisol levels, incorporating light to moderate forms of exercise, such as walking, stretching and yoga into your routine can lead to regulated levels of the stress hormone and provide a buffer for when the body is faced with everyday stress.

Make balanced food choices

When cortisol is on the rise, it can lead to cravings for high sugar foods and carbohydrates that can lead to weight gain over time. According to educators at Michigan State University Extension, reading food labels can lead to making healthier food choices by avoiding foods high in sugar and other unhealthy ingredients. Further, incorporate foods into your diet that support both mental and physical wellbeing.

Manage stress effectively

Practicing breathing exercises can be a simple way to reduce stress. Another way to lower cortisol is through the practice of mindfulness, which means to be present in the moment without judgment. Practicing it can not only reduce stress but also support overall emotional and social wellbeing.

MSU Extension offers many programs that can help with stress management, including Mindfulness for Better Sleep and caregiving programs. The MSU Extension Mindfulness for Better Living page also has a variety of mindfulness exercises that you can explore and revisit whenever you like.