Cortisol: Functions and management

Cortisol: Functions and Management:

Cortisol often refers to as the “stress hormone”, plays a crucial role in the body. While it is most commonly associated with the stress response, its function extends far beyond that. It is a hormone produced by the adrenal gland in response to stress. It plays an important role in the body’s stress response system, helping to regulate various physiological functions. However, chronic or excessive levels of Cortisol can have dangerous effects on the body. Firstly, it is important to understand what this hormone is and its primary functions in the body. Understanding cortisol’s role and learning how to manage it effectively can significantly impact physical and mental wellbeing.

Functions of Cortisol: 

Because of stress, our body releases cortisol hormone. Cortisol gives negative impact on body. To know more how cortisol hormone gives negative impact on body, read this article, https://sparklinglifestyle.in/negative-impact-of-stress-on-the-body/

(1) It helps the body to stimulate metabolism of fats, carbohydrates and proteins. It promotes gluconeogenesis (the production of glucose from non-carbohydrate sources) in the liver and metabolizes fatty acids and amino acids for energy. This function ensures the body has sufficient energy reserves during fasting, stress or physical activity.

(2) Additionally, It regulates blood pressure by influencing blood vessel construction and the release of certain hormones involved in blood pressure control.

(3) It has anti-inflammatory properties that help to reduce inflammation in the body. Short-term releases support immune defense, while chronic elevation can suppress immune function, making the body more susceptible to infections and illnesses.

(4) Its levels naturally fluctuate throughout the day, peaking in the morning to help wake us up and gradually decreasing towards the evening to promote sleep.

(5) It release follows the diurnal pattern, with its highest levels in the morning and lowest levels at night. It regulates HPA (hypothalamus pituitary adrenal) axis. The hypothalamus releases corticotropin releasing hormone (CRH), which stimulates the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH stimulates the adrenal glands to produce and release cortisol.

(6) Both physical and psychological stress release of cortisol. Chronic stress can lead to dysregulation of the HPA Axis, resulting in prolonged elevated cortisol levels.

(7) It is essential for short- term stress response but chronically elevated levels can have negative impact on the body, such as impaired immune system, weight gain (particularly belly fat), depression anxiety, disrupt the sleep-wake cycle leading to Insomnia or Poor sleep quality, hyperacidity, bloating and poor nutrient absorption.

(8) It is the primary component of body’s “flight or fight” mechanism. when faced with a stressor, the HPA axis triggers stress hormone release to prepare the body for action This includes increasing glucose availability for energy, enhancing brain function by promoting alertness and focus, suppressing non-essential processes like digestion and reproduction to conserve energy.

(9) It regulates bone metabolism by affecting calcium absorption and resorption. Excessive stress hormone can lead to weaken bones and thin fragile skin.

 Maintaining a healthy cortisol level is important for overall wellbeing.

Management for regulate cortisol levels: 

(1) Engaging in stress reduction activities such as meditation, deep breathing exercise, yoga and hobbies can help you to lower cortisol levels. Regular practice reduces cortisol by promoting relaxation and enhancing emotional regulation. Controlled breathing activates the parasympathetic nervous system, counteracting the stress response.

(2) Moderate exercise helps to regulate stress levels. Moderate exercise lowers stress hormone over a period of time. However, excessive or intense workouts can temporarily increase stress hormone. Engaging in enjoyable activities helps reduce stress and stress hormones.

(3) Eating a balanced diet, tryptophan rich foods such as eggs, paneer, tofu, legumes, lentils, nuts, seeds, banana, pineapple, managing caffeine intake and avoiding excessive alcohol consumption can promote healthy cortisol levels. Omega three fatty acids found in fish, flax seeds and walnuts. These reduce inflammation and support brain health. Magnesium rich foods like leafy greens, nuts and seeds promote relaxation and reduce stress. Vitamin C rich foods like citrus fruits and bell peppers help lower stress hormone.

(4) Weight lifting and progressive muscle relaxation can lower stress levels and promote relaxation.

(5) Stay adequately hydrated by drinking enough water throughout the day. Dehydration leads to stress imbalances.

(6) Surround yourself with supportive and positive relationships. Social support can help to reduce stress and promote overall wellbeing.

(7) CBT (Cognitive Behavioral Therapy) can help to identify and change negative thought patterns and behaviors that lower stress levels.

(8) Cortisol follows a circadian rhythm picking in the morning and decline at night. Poor sleep disrupts this pattern, leading to dysregulates cortisol. Tips for better sleep like maintain a consistent sleep schedule, Create a relaxing bedtime routine, Limit caffeine and screen time before bed.

Conclusion:

In conclusion, understanding the impact of this hormone on the body and implementing strategies to manage stress levels can contribute overall quality of life. Remember, cortisol regulation is a complex process, and everyone’s response may vary. If you are experiencing persistent stress related symptoms, it’s recommended to consult a psychiatrist. By incorporating lifestyle changes, adopting stress reduction techniques and seeking professional help, when necessary, individuals can harness the benefits of cortisol while minimizing its potential drawbacks.