Cortisol: The Stress Hormone and Your Wellbeing

In our fast-paced world, it's no surprise the term "cortisol" gets thrown around a lot. On social media, it's often blamed for everything from weight gain to breakouts. But what exactly is cortisol, and can we truly "balance" it for optimal health?



(Cortisol levels fluctuate throughout the day, so doctors may use blood, urine, or saliva samples to measure them. Pic source: Freepik)

Cortisol: The Body's Built-in Alarm

Cortisol is a hormone produced by the adrenal glands, those small glands perched on top of your kidneys. Nicknamed the "stress hormone," cortisol plays a vital role in the body's fight-or-flight response. When you encounter a stressful situation, cortisol surges, giving your body a much-needed energy boost. It increases blood pressure, releases glucose for fuel, and puts you on high alert. 


Our bodies have a natural cortisol rhythm: levels are highest in the morning, gradually dipping throughout the day. This helps us feel energized in the AM and wind down for sleep at night.


When Cortisol Goes Haywire

Chronically high cortisol levels can wreak havoc on your health. This can be caused by persistent stress, but also by medical conditions like Cushing's syndrome. Symptoms of high cortisol include:


  • Easy bruising
  • Weight gain around the face and midsection
  • Stretch marks
  • High blood pressure
  • Fatigue
  • Mood swings


Extremely low cortisol levels, often due to Addison's disease, can also be problematic. Here are some red flags:


  • Muscle weakness
  • Fatigue
  • Low blood pressure
  • Dizziness
  • Changes in skin color


Can You Really "Balance" Cortisol?

Unlike what some wellness trends might suggest, there's no magic bullet for directly controlling cortisol levels.  However, there are effective strategies to manage stress, which indirectly keeps cortisol in check. 


Here are Dr. Gover's top tips for healthy cortisol management:


  1. Prioritize Sleep: Aim for 7-8 hours of quality sleep each night.  
  2. Move Your Body: Regular exercise is a fantastic stress reliever and helps utilize the energy cortisol provides.
  3. Mind-Body Practices: Techniques like meditation, breathwork, and spending time in nature can help train your mind to manage stress.
  4. Nourish Your Body: While research is ongoing, a plant-based diet may positively impact the gut microbiome, potentially counteracting the negative effects of cortisol. 

(Mindfulness and stress reduction)

When to See a Doctor

If you're experiencing chronic stress impacting your daily life, consult your doctor. They can help you develop a personalized plan to manage stress and improve your overall well-being. Remember, there's no one-size-fits-all approach, and in some cases, there may be underlying medical conditions requiring specific treatment.


The Takeaway: Cortisol and You

Cortisol is a crucial hormone, not an enemy to be conquered. By prioritizing healthy sleep, exercise, stress management, and a balanced diet, you can support your body's natural cortisol rhythm and promote overall well-being. 

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