The big picture: Cortisol is a steroid hormone produced by the adrenal glands in response to stress or low blood sugar. Known as the “stress hormone,” cortisol plays a critical role in helping the body manage and adapt to stress by regulating blood sugar, reducing inflammation, and controlling the sleep-wake cycle. While essential for survival, chronic elevation or suppression of cortisol levels can contribute to various health issues, including weight gain, sleep problems, immune dysfunction, and mood disorders.

Role in stress response: Cortisol is released as part of the body’s fight-or-flight response, preparing it to deal with perceived threats by increasing glucose availability, suppressing non-essential functions like digestion, and enhancing brain function. However, when stress becomes chronic, persistently high cortisol levels can have negative effects, such as promoting fat storage (especially around the abdomen), weakening the immune system, and disrupting sleep patterns.

Cortisol and metabolism: One of cortisol’s primary functions is to maintain blood glucose levels. It achieves this by stimulating gluconeogenesis, the process by which the liver produces glucose from proteins and fats. This ensures a steady supply of energy, especially during stressful situations or when fasting. However, chronically elevated cortisol can lead to insulin resistance, promoting fat storage, particularly around the abdomen, and increasing the risk of metabolic disorders like type 2 diabetes.

Cortisol’s daily cycle: Cortisol follows a natural circadian rhythm, with levels peaking in the early morning to help wake the body up and gradually declining throughout the day. Disruptions to this cycle, such as poor sleep, chronic stress, or shift work, can lead to imbalances that affect overall health and well-being. Low cortisol levels in the morning and elevated levels at night can interfere with energy levels and sleep quality.

High cortisol implications: Prolonged high cortisol levels can lead to conditions like Cushing’s syndrome, characterized by weight gain, particularly around the abdomen, face, and neck, high blood pressure, muscle weakness, and mood disturbances. Chronically elevated cortisol is also linked to cardiovascular disease, anxiety, and depression.

Low cortisol implications: In conditions like Addison’s disease, cortisol production is insufficient, leading to symptoms such as fatigue, weight loss, low blood pressure, and skin darkening. Low cortisol can also result from chronic stress depleting the adrenal glands, leaving the body unable to respond effectively to stress.

How it’s measured: Cortisol levels can be measured through blood, urine, or saliva tests. Blood tests provide a snapshot of cortisol at a specific moment, typically showing peak levels in the morning. Saliva or urine tests can offer a more comprehensive picture by measuring cortisol levels multiple times throughout the day, capturing the hormone’s natural fluctuations.

Improving cortisol balance:

Stress management: Practicing relaxation techniques like mindfulness, meditation, and deep breathing can help reduce cortisol levels and promote a more balanced stress response.
Sleep hygiene: Maintaining regular sleep patterns and ensuring a restful environment can help regulate cortisol’s circadian rhythm.
Diet and exercise: A balanced diet with adequate nutrients supports adrenal health, while regular moderate exercise can help lower cortisol levels. However, excessive high-intensity exercise can raise cortisol, so finding the right balance is crucial.