What You Need to Know About Cortisol, the "Stress Hormone"

Cortisol, known as the “stress hormone,” plays a crucial role in our lives, but did you know that its influence goes beyond simply causing anxiety? This glucocorticoid or steroid hormone has multiple functions and characteristics that we need to understand more deeply in order to understand the importance of maintaining its proper levels. In this article, we will explain everything you need to know about cortisol, the “stress hormone.”

What is cortisol and what is its relationship to stress?
Stress is a common sensation in our daily lives, manifesting itself in various ways, from muscle tension to difficulty falling asleep.

In the midst of this chaos, cortisol appears as the protagonist. Produced by the adrenal glands, this hormone is like an alarm that wakes up our body, ready to face the day and respond to any situation that we perceive as a threat.

Cortisol peaks between 6 and 8 in the morning, gradually decreasing throughout the day. Small peaks are also observed at midday and in the afternoon. Then, a new cycle of minimum activity begins around 4 in the morning.

Why do we need cortisol during peak activity hours?

The importance of this hormone is considerable, as it is necessary for nutrient metabolism (obtaining energy from food) and regulating blood sugar, i.e. obtaining energy to carry out an activity. The greater the stress (which the body interprets as a threat and, therefore, the greater the need to prepare the body for a great effort) the greater the amount of cortisol. But stress, in many cases, is not caused by a situation that requires energy; the vast majority of times this stress is caused by situations that do not require physical effort and, to make matters worse, are everyday situations repeated over time, which leads to a constant release of cortisol: chronic or sustained stress over time.

Why do we experience chronic stress?

Constant cortisol activation occurs when we are worried, stressed, anxious, overworked, have unresolved problems or repeatedly experience difficult emotional situations. This causes our body to remain constantly on alert, nervous and restless. The brain interprets these sensations as a threat, which causes cortisol to be constantly generated, interpreting that it must prepare for an escape or survival action that requires physical and mental abilities, but obviously we do not need energy to run away from work stress.

The difference between these situations and those that occur at specific times is time. The stimulus that causes depression or anxiety in our modern societies is constant, since it is the day to day itself: frenetic schedules, little free time, sedentary lifestyle, cities full of noise, few hours of rest, etc., and not just specific days.

What are the consequences of elevated cortisol levels?

Cortisol and anxiety go hand in hand. If stress is constant and sustained over time, the body loses its biochemical balance and important systems such as the endocrine and immune systems are affected. As a result: we sleep poorly and get sick more easily. Not only this, but elevated and sustained cortisol levels can affect the glucose mechanism and insulin resistance, resulting in a higher risk of diabetes.

Elevated cortisol also traps us in a vicious circle of poor nutrition, since its high and constant levels drive us to eat foods for pure pleasure (which are usually rich in sugars and poor quality fats), obtaining a reward at a mental level. To top it off, these foods also raise cortisol and we enter a vicious circle that is difficult to stop.

And of course, our mood is greatly affected. When cortisol is triggered, we produce serotonin to balance it. If this happens constantly, serotonin will be used more to compensate for it and not for other functions, affecting mood. To do this, it is advisable to consume foods rich in tryptophan. Curiously, men have a much higher secretion of serotonin than women, which is why women tend to be more sensitive to stress.

The relationship between cortisol and sleep

Unlike what cortisol produces, to rest we do not need to activate the body but rather the opposite: we need to prepare it for sleep and lower the temperature, reduce energy expenditure and achieve the right conditions to recover from the day. For this we have the hormone melatonin, opposite to cortisol, which is synthesized as sunlight decreases in the late afternoon, just when cortisol decreases. They must be inversely proportional.

Restful sleep is very important to carry out the day with vitality and resistance to stressful situations. We do not want to stimulate cortisol production in the late afternoon and even less so during the night, so we must create favorable conditions: soft lights, avoid noisy environments, prioritize physical exercise at earlier times, do not expose yourself to blue light and eat easy-to-digest dinners because, if not, all this is received by our body as a stimulus not to secrete melatonin and increase the level of cortisol.

How does diet affect stress levels?

As we said before, cortisol is most abundant in the early morning and decreases as night approaches. In turn, cortisol increases the amount of glucose in the blood so that the body has energy, unlike at night, when its levels are minimal.

Which foods raise cortisol? Diet is also important

We need cortisol at the times when it is naturally present, but we don't want too much of it. We can start to reduce excess cortisol with diet, but first we need to understand the reasons.

Some foods raise cortisol: sugars, caffeine, industrial pastries, processed meats, refined and trans fats or alcohol, precisely those that are abundant in breakfast, such as biscuits, breakfast cereals, coffee and tea, croissants, pastries, sausages, jams, white breads or derivatives, so that, with them, we would be raising it when we already have high levels.

If in the morning we have more energy thanks to this hormone but, at the same time, we come from a fast (natural night fast), our first meal should have a presence of proteins and healthy fats and not mainly carbohydrates, because we are very prepared to face morning activities thanks to the effect of cortisol. Healthy foods such as eggs, extra virgin olive oil, nuts and seeds, natural yogurts and kefir, avocados, lean proteins or plant-based proteins.

At night, levels should be very low, but what happens if we are stressed? Excess cortisol pushes us to consume high-calorie foods because the body understands that it needs to be prepared for a supposed threat, which is why it is common for afternoons or dinners to be a key point to control in the diet and not exceed caloric consumption, or for these calories not to come from unhealthy sugars and fats.

Some nutrients that help control cortisol levels are:

• Magnesium: this mineral is related to the modulation of neurotransmitters, such as serotonin and GABA, so its presence will improve mood, mental and physical relaxation. Foods rich in it will be key for those more stressful moments: nuts, sunflower and pumpkin seeds, whole grain and bran breads, legumes, dark cocoa, avocado, tofu, bananas, artichokes and leafy vegetables. You can help yourself with magnesium supplements to ensure a daily intake.
• Vitamin C: fruits are rich in vitamin C, as well as red pepper, parsley, sprouts and raw leaves in salad or al dente vegetables.
• Omega 3: omega 3 fatty acids can be good allies to control cortisol, as well as vitamin D. We find them in oily fish, which are rich in omega 3 DHA and EPA, and in nuts and seeds, rich in omega 3 ALA. You can help get these essential fatty acids and vitamin D with Cod Liver Oil.
• Prebiotics and probiotics: they contribute to the balance of our intestinal microbiota, our second brain. Its alteration is associated with a higher risk of anxiety and depression (elevated cortisol) as well as inflammation and discomfort. Prebiotics abound in vegetables and whole grain products and probiotics can be found in yogurt, kefir, kombucha, sauerkraut, pickles or fermented soy, among others.
• Foods rich in tryptophan: tryptophan is a precursor to serotonin. Don't forget to eat foods rich in this amino acid such as eggs, milk and its derivatives, nuts and seeds, fruit such as bananas, avocados and dates, dark cocoa, legumes or brewer's yeast.

In conclusion, how can we lower cortisol? What can we do in our daily lives to control its levels?

Controlling abnormal cortisol levels is the same as controlling stress, so it will vary greatly depending on each person and its causes. But we can always be clear about a few points that can help us all:

• Sleep well: getting 7 to 8 hours of quality sleep will significantly reduce stress the next day and will regulate your body, since if there is no good rest there will be greater difficulties in managing stressful stimuli.
• Meditation and relaxation: we cannot change certain events that may pose a threat, but we can try to reduce the impact they have on our mood. Breathing, relaxation and meditation techniques can lower your cortisol levels during those unexpected peaks.
• Healthy diet: as we explained in the previous point, a low-sugar diet, rich in vitamin C, magnesium and omega 3, will help control stress hormone levels.
• Do physical activity: movement, especially outdoors, generates well-being. Physical activity activates the secretion of endorphins, the famous hormones that give us a feeling of happiness and reduce (a lot) the feeling of anxiety and stress.
• Caffeine: don't overdo it with coffee and stimulant drinks during peak cortisol hours, which, as we said before, are at 6-8 in the morning, or at midday and afternoon.
• Supplements that help you: to increase relaxation and stress relief, you can help yourself with supplements that are specifically formulated for this, based on tryptophan with magnesium or with adaptogenic plants that increase resistance to stress without creating dependency and enhancing our natural physical capacities.

It is important to take care of our mental well-being, as it affects our overall health. By learning a little more about how we function and how stress manifests itself, we hope that you can identify the negative points of your daily life and work on improving them to feel happy and calm.

We are pleased to have provided you with information on how to take care of your emotional well-being.