Here’s How This Stress Hormone Can Be Beneficial
Cortisol is often labeled as the ‘stress hormone’ due to its release in response to stress. For a long time, cortisol has been associated with negative health outcomes such as poor mental health, gut problems, skin issues, and heart disease. However, as explained by Kesha P Bhavsar, a psychologist at Mpower, Helpline Mumbai, this reputation stems from a misunderstanding. It’s actually unregulated cortisol levels that can harm health. In reality, cortisol is essential for our body to function properly.
Misconceptions About Cortisol
According to a study in the Pharmacology and Therapeutics for Dentistry (Seventh Edition), 2017, cortisol is a steroid hormone produced by the adrenal glands, located atop the kidneys.
Bhavsar clarifies, “The notion that cortisol is inherently bad or harmful in all ways is a popular misconception. While chronically elevated cortisol can negatively impact mental and physical well-being, it is crucial in stress management and other bodily functions.”
Health Benefits of Cortisol
Cortisol plays a vital role in helping us handle challenges by enhancing alertness and focus. Bhavsar explains, “Cortisol regulates mood and emotions by influencing neurotransmitters responsible for serotonin and dopamine, which stabilize our mood.”
A study from India highlights several critical roles of cortisol, including:
Regulating Metabolism: It helps control how the body uses fats, proteins, and carbohydrates.
Reducing Inflammation: Cortisol regulates the immune system and reduces inflammation.
Controlling Blood Sugar Levels: It increases blood sugar through gluconeogenesis.
Managing Stress: Released in response to stress and low blood glucose, cortisol helps manage stress.
Assisting Memory Formation: It aids in forming memories, especially during stressful events.
Effects of Unregulated Cortisol Levels
Unregulated cortisol levels can lead to:
- Sleep disruptions
- Mood instability
- Increased stress by impairing the ability to handle environmental challenges
- Poor emotional and mental health
- Lifestyle Changes to Regulate Cortisol
If you’re dealing with fluctuating cortisol levels, Bhavsar suggests several strategies and lifestyle changes:
Practicing Mindfulness: Meditation is an effective way to promote mental health by regulating cortisol levels.
Physical Exercise: Engaging in physical exercise for at least 30-40 minutes can reduce excessive cortisol.
Healthy Diet: Consuming a balanced diet rich in proteins and vitamins is beneficial for both body and soul.
Limiting Alcohol and Tobacco: Reducing consumption of these substances helps regulate cortisol.
Engaging in Joyful Activities: Participating in activities that bring satisfaction and joy can stabilize cortisol levels.
Decluttering: Creating a peaceful environment can help regulate cortisol.
Short-term Goal Attainment: Setting and achieving short-term goals can positively impact cortisol levels.
Spending Time in Nature: Nature exposure can reduce stress and help regulate cortisol.
Socializing: Building and maintaining social connections can have a positive effect on cortisol levels.
Bhavsar concludes that the belief that low cortisol levels are always beneficial for mental health is a myth. Excessive cortisol can negatively impact physiological and mental health, but insufficient cortisol can also have dire effects. Therefore, it’s important to monitor your body’s response and consult a mental health professional for personalized advice on regulating cortisol levels.
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