Cortisol, a steroid hormone produced from cholesterol in the adrenal glands, plays a key role in the body’s response to stress. The hypothalamus signals the pituitary gland to release ACTH (adrenocorticotropic hormone), which stimulates cortisol production. While short-term cortisol spikes help the body manage stress, chronic elevation can result in symptoms like weight gain, high blood pressure, and fatigue. This can stem from prolonged stress, pituitary dysfunction, adrenal tumors, or certain medications
What are the Symptoms of High Cortisol?
The symptoms of high cortisol vary, including:
- Sleep apnea: Elevated cortisol can interfere with normal sleep patterns, leading to breathing disruptions during sleep.
- Sleep deprivation: Chronic high cortisol disturbs the body’s circadian rhythm, making it harder to fall and stay asleep.
- Weight gain: Increased cortisol raises appetite and promotes fat storage, particularly around the abdomen.
- Delayed healing: Excess cortisol weakens the immune system, slowing recovery from illnesses and delaying wound healing.
- Increased heart rate: Cortisol stimulates the cardiovascular system, leading to a higher pulse and elevated blood pressure.
- Digestive Issues: High cortisol can inflame the digestive system, contributing to irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Causes of High Cortisol Levels
Stress
During prolonged stress, the body maintains high cortisol levels, suppressing non-essential functions such as the reproductive system, immune response, bone formation, and digestion. Over time, this can lead to gastrointestinal disorders, weakened immunity, and reduced bone density, increasing the risk of fractures.
Pituitary dysfunction
An overactive pituitary gland or pituitary tumors (benign or cancerous) can lead to excessive ACTH production, which, in turn, stimulates cortisol overproduction.
Adrenal tumors
Tumors in the adrenal glands, located above the kidneys, may cause excessive cortisol production, whether the tumors are benign or malignant.
Medications
Certain medications, such as oral contraceptives and corticosteroids (prednisone, cortisone, methylprednisolone, dexamethasone), can increase cortisol levels when used long-term.
How can I reduce my cortisol levels?
- Prioritize sleep: Aim for 7-9 hours of restful sleep each night to help regulate cortisol and aid recovery
- Exercise regularly: Activities such as walking, yoga, or strength training help reduce stress and lower cortisol.
- Engage in hobbies: Doing activities you enjoy, such as spending time with loved ones or laughing, can effectively lower cortisol.
- Maintaining Healthy Relationships: Healthy relationships provide emotional support, helping to buffer stress and reduce cortisol. Conversely, tension in relationships can be a significant source of high cortisol.
- Limiting Coffee: Drinking coffee, particularly in the morning, can raise cortisol levels. Reducing coffee intake may help lower cortisol.
Other options and treatments
- Chamomile: Chamomile, consumed as tea or supplements, promotes relaxation and sleep by enhancing GABA activity, while also reducing inflammation and easing digestion.
- Ashwagandha: This herb affects serotonin, norepinephrine, and GABA, reducing cortisol levels by up to 32%. It also supports weight loss, improves sleep, and offers antimicrobial, anti-cancer, and anti-inflammatory benefits.
- Exhale by Evinature: Combining chamomile, ashwagandha, and mimosa bark, Exhale is a product that supports stress relief, sleep, digestion, and mood regulation.
Eliana Oberman
