Cortisol and Stress: How to Stay Healthy
By Elizabeth Scott, M.S. Stress Management Expert
Elizabeth Anne Scott is a wellness coach, author, and award-winning blogger with training in counseling, family therapy, and health psychology.
She is the author of 8 Keys to Stress Management . part of W.W. Norton's popular 8 Keys to Mental Health Series. edited by bestselling author and trauma recovery expert Babette Rothschild. She is a diplomate at the American Institute of Stress, creates all content on About.com's Stress Management site. and runs workshops on stress management.
Find out more about 8 Keys to Stress Management and sign up for one of her upcoming stress management webinars. You can also read more about Elizabeth's current and past work on her Google Profile: Elizabeth Scott .
Updated December 18, 2014.
Written or reviewed by a board-certified physician. See About.com's Medical Review Board.Cortisol is an important hormone in the body, secreted by the adrenal glands and involved in the following functions and more:
- Proper glucose metabolism
- Regulation of blood pressure
- Insulin release for blood sugar maintanence
- Immune function
- Inflammatory response
Normally, it’s present in the body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone ” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body.
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Small increases of cortisol have some positive effects:
- A quick burst of energy for survival reasons
- Heightened memory functions
- A burst of increased immunity
- Lower sensitivity to pain
- Helps maintain homeostasis in the body
While cortisol is an important and helpful part of the body’s response to stress, it’s important that the body’s relaxation response to be activated so the body’s functions can return to normal following a stressful event.
Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress .
Higher and more prolonged levels of cortisol in the bloodstream (like those associated with chronic stress ) have been shown to have negative effects, such as:
- Impaired cognitive performance
- Suppressed thyroid function
- Blood sugar imbalances such as hyperglycemia
- Decreased bone density
- Decrease in muscle tissue
- Higher blood pressure
- Lowered immunity and inflammatory responses in the body, slowed wound healing. and other health consequences
- Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks. strokes. the development of metabolic syndrome. higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems!
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To keep cortisol levels healthy and under control, the body’s relaxation response should be activated after the fight or flight response occurs. You can learn to relax your body with various stress management techniques, and you can make lifestyle changes in order to keep your body from reacting to stress in the first place. The following have been found by many to be very helpful in relaxing the body and mind, aiding the body in maintaining healthy cortisol levels:
Cortisol secretion varies among individuals. People are biologically ‘wired’ to react differently to stress. One person may secrete higher levels of cortisol than another in the same situation. Studies have also shown that people who secrete higher levels of cortisol in response to stress also tend to eat more food, and food that is higher in carbohydrates than people who secrete less cortisol. If you’re more sensitive to stress, it’s especially important for you to learn stress management techniques and maintain a low-stress lifestyle .Source: stress.about.com