Cortisol is widely assumed as a 'stress hormone' because it is released in response to stress. For long, cortisol has been blamed for poor mental health, gut problems, skin issues, and heart disease. However, talking to the Onlymyhealth team, Kesha P Bhavsar, Psychologist, Mpower, Helpline Mumbai explained that this reputation comes from a misunderstanding, and it is actually an unregulated level of cortisol that damages health. On the contrary, cortisol is essential for our body to function well.
Misconceptions About Cortisol
In a study published in Pharmacology and Therapeutics for Dentistry (Seventh Edition), 2017, cortisol is a steroid hormone produced by the adrenal glands, located on top of the kidneys.
Bhavsar debunked, "The fact that Cortisol is a stress hormone, found to be bad or harmful in all possible ways is a popular misconception. Chronically speaking cortisol does negatively impact mental and physical well-being. But that would be an over-assumption to consider it entirely bad. It is extremely helpful in stress management."
Cortisol Health Benefits
Bhavsar explained that cortisol can help us deal with challenges and be adaptive by enhancing alertness and focus to help us cope with stress. "Cortisol regulates mood and emotions as it influences how our brain behaves by interfering with neurotransmitters responsible for serotonin and dopamine, which stabilise our mood."
As per a study based out of India, cortisol plays a critical role in a variety of bodily functions, including:
- Regulating Metabolism: It helps control how your body uses fats, proteins, and carbohydrates.
- Reducing Inflammation: Cortisol helps to regulate the immune system and reduce inflammation.
- Controlling Blood Sugar Levels: It increases blood sugar through gluconeogenesis.
- Managing Stress: Often called the stress hormone, cortisol is released in response to stress and low blood glucose concentration.
- Assisting Memory Formation: It aids in forming memories, especially during stressful events.
According to Bhavsar, unregulated cortisol levels can cause:
- Sleep disruptions
- Mood instability
- Stress by disabling our ability to manage environmental challenges
- Poor emotional and mental health
Lifestyle Changes To Regulate Cortisol
If you are dealing with fluctuating cortisol levels, Bhavsar listed some helpful strategies and lifestyle changes that can help you maintain your cortisol levels:
- Practising mindfulness is one of the most evident forms of regulating cortisol levels. Meditation is like food for the mind; making that a regular practice is an effective way to promote your health.
- Just like meditation is food and exercise to the mind, physical exercise for a minimum of 30-40 minutes can help to reduce excessive cortisol in the body.
- A healthy diet is not only food for the body but also food for the soul. Consume a balanced diet filled with proteins and vitamins and enjoyable to eat.
- Limited alcohol and tobacco can further help regulate cortisol.
- Indulge in activities that bring you satisfaction and joy.
- Decluttering your surroundings can bring you peace and stabilise cortisol.
- Short-term goal attainment.
- Spending time in nature.
- Socialising.
Also Read: Study Reveals Stress DOES Cause Premature Hair Greying: But Can It Be Reversed?
Bhavsar concluded that it is a myth that low cortisol levels are good for your mental health and that excessive cortisol affects physiological and mental health adversely. On the contrary, insufficient cortisol release can direly impact your health. That is why you must pay close attention to your body's response and consult a mental health professional for personalised advice to regulate your cortisol levels.