Cortisol is a steroid hormone produced and released by the adrenal glands. It is called the “stress hormone” because it takes part in regulating our body’s response to stress. In addition, cortisol takes part in controlling metabolism, the use of fats, proteins and carbohydrates in our body, suppressing inflammation, regulating blood pressure and blood glucose levels, as well as regulating the wake and sleep cycle.
The main role of cortisol is to help regulate the response to stressful situations. However, it is important to note that although the stress hormone is useful in acute states of anxiety, chronic or long-term stress can have very negative effects, leading to a range of health problems such as:
- High blood pressure, cardiovascular disease, insulin resistance and type 2 diabetes, osteoporosis and other chronic diseases
- Anxiety and depression
- Migraine
- Impaired memory
- Digestive problems (diarrhea, vomiting)
- Sleep problems, harming the quality and length of sleep
- Weight gain, the appearance of fat deposits between the shoulder blades
- Weakened immunity
- Weight gain and a rounding of the face
- The appearance of acne, thinning of the skin, easy bruising
- Irritability and mood changes
- Suppression of estrogen and progesterone secretion, which consequently leads to the absence of ovulation and to infertility
- Suppression of testosterone secretion in men, which leads to a reduction in libido and fertility.
High cortisol levels and the menstrual cycle
As we mentioned, high cortisol values act to suppress the secretion of FSH and LH from the pituitary gland, which results in reduced stimulation of the ovaries and reduced production of estrogen and progesterone, consequently leading to an irregular menstrual cycle, the absence of ovulation and the appearance of infertility. These symptoms are often accompanied by night sweats, mood changes, increased hair growth and an increased need to consume large amounts of simple sugars.
A recent study showed that high values of cortisol and prolactin affect the hypothalamic-pituitary-gonadal axis, which leads to ovulation disorders and infertility.
There are numerous tools that can help you reduce cortisol levels:
- Relaxation techniques – yoga, meditation, long walks, spending time in nature
- A balanced and healthy diet
– intake of dietary fiber; include vegetables, fruit, legumes, nuts, seeds and whole grains in your diet.
– fruits and vegetables, which contain many antioxidants and polyphenolic compounds that fight the free radicals that damage cells and can help reduce cortisol levels.
– whole grains, rich in polyphenols and plant-based fiber, which can reduce stress levels and improve gut health
– omega-3 fatty acids, linked to brain health and reduced stress levels. Good sources are oily fish, seafood, walnuts and seeds.
– probiotics and prebiotics (fermented foods such as yogurt, kefir, sauerkraut), which are linked to better gut health and mental health
– dark chocolate, which contains many flavonoids that can ease the stress reactivity of the adrenal glands, resulting in less cortisol release.
– green tea, because it contains the compound L-theanine, which is linked to reduced stress levels and increased mental alertness.
- Low caffeine intake
- Quality sleep
- Moderate physical activity
- Supplementation with vitamin D, magnesium, omega-3 fatty acids and ashwagandha
If you find it difficult to overcome stress, talking to someone and getting support can be essential to help you persevere and thereby improve your health.
Ivana Đurđević
Master of Pharmacy – medical biochemist and nutritionist