Cortisol is generally best known as the “stress hormone.” However it’s truly amazing how its concentration –high or low– can set off a cascade of changes in the body that can be difficult to restore back to balance. But, there’s a hack for that! Read on…or check out my ebook, SelfHacked Secrets to find out which supplements and biohacks have helped me balance my cortisol levels and feel better than ever. Click here to receive the first chapter for free.
What is Cortisol?
Cortisol is a hormone synthesized in the adrenal glands. Cholesterol is the first ingredient in the production of cortisol.
Cortisol is released when people experience stress, in order to address the changes that occur in the body.
Cortisol also controls blood sugar levels, fat-, protein-, and carbohydrate metabolism, immune responses, anti-inflammatory action, blood pressure, heart- and blood vessel tone and contraction, and central nervous system activation.
How it Works: A Scenario
A typical scenario would be someone facing a mugger on the street. This causes stress on the individual. The adrenal glands produce cortisol in response to the increased stress levels.
Arteries are narrowed to increase blood pressure, and epinephrine increases the heart rate. This makes the heart work harder and lets the individual react quickly to the situation.
The person being mugged will either fight the mugger or run away. Either way the situation is resolved and cortisol levels should go back to normal. Glucose can be stored once again and insulin is no longer restricted.
Cortisol reduces the impact of stress on the body and returns it back to homeostasis levels.
Cortisol’s Role in Blood Sugar Levels
Cortisol increases glucose production and reduces glucose uptake in certain tissues (R).
Cortisol makes glucose from glycogen (the storage form of glucose) in response to stress. This provides immediate metabolic energy so that the body can function and react to the situation.
Cortisol reduces glucose delivery to some tissues by impairing local blood flow (such as to the stomach and digestive system) while it increases blood flow to heart and leg muscles (R).
If the situation is too stressful, this can cause abnormally high blood sugar levels because of all the glucose released into the blood to address the situation.
Cortisol simultaneously stimulates both glucose storage (glycogen synthesis) and glucose breakdown (glycogenolysis) (R). It depends on other factors like insulin levels.
When there’s low insulin and high adrenaline, cortisol may cause a more effective release of fuel and higher glucose output. When there’s high insulin, cortisol may promote glycogen (glucose) accumulation (R).
Cortisol Affects Electrolytes
I ask in my questionnaire whether people urinate frequently to get a pulse on their cortisol (and vasopressin) levels. Some people have reduced cortisol after a long period of chronic stress.
As it is, our modern diets are extremely imbalanced in that we get too much salt and too little potassium. HPA activation by stress will therefore worsen this imbalance.
Cortisol also decreases calcium uptake in the kidneys and more of it is released in the urine instead of being utilized, which may cause calcium deficiency and kidney stones. Normally, aldosterone increases calcium reabsorption, but cortisol competes with it (R).
Cortisol’s Positive Effects
While high levels of this stress hormone are problematic, low levels aren’t good either. Cortisol is absolutely essential for everyday energy and functioning of the body.
Cortisol counteracts stress and increases energy by burning fat for fuel.
Cortisol decreases hypoglycemia (low blood sugar) by increasing blood glucose. When I have a thin client who suffers from hypoglycemia, it suggests that his or her cortisol levels might be chronically or intermittently low. This is one the main defining features that separate the hypoglycemics from those who don’t get hypoglycemia often.
Cortisol stimulates stomach acid secretion, which can help with thorough digestion (R).
Cortisol’s Negative Effects
1) Cortisol Leads to Weight Gain
Cortisol causes weight gain, on the whole. It is one of the big 4 hormones that determine weight.
Cortisol is associated with increased appetite, cravings for sugar, and weight gain in both animal and human studies (R). My brief experiments with Hydrocortisone led to increased cravings.
Women with a higher cortisol response chose to consume more foods high in sugar and fat (R).
Cortisol increases leptin secretion from fat cells (R).
Besides leading to diabetes, this also depletes cells of energy and they signal the body to replenish energy stores: “EAT!”
2) Cortisol Impairs the Brain
The hippocampus (memory center) contains many cortisol receptors. Excess cortisol overwhelms the hippocampus and actually causes it to decay (R).
Cortisol/Glucocorticoids impair declarative memory retrieval and working memory (WM) performance (R).
Studies of the elderly show that those with elevated cortisol levels display significant memory loss. The damage is usually reversible (R).
Stress also decreases neurogenesis, or the ability to create new neurons, in our memory centers (hippocampus) (R).
3) Cortisol Weakens the Immune System
Since cortisol works to decrease stress-induced inflammation, it also weakens the immune system, which makes people are more susceptible to sickness.
Cortisol weakens the activity of the immune system by:
- Causing the thymus (which is responsible for immunity) to decay (R).
- Inhibiting IL-12, interferon gamma and alpha, TNF and Th1 cells (R).
- Increasing IL-4, IL-10, and IL-13 by Th2 cells (R).
- Inhibiting Histamine secretion (R).
- Reducing production of T-cells by making them unresponsive to IL-1, which lessens IL-2 (a T-cell growth factor) (R).
- Inhibiting Natural Killer Cells (by inhibition of natural cytotoxicity receptor. Prolactin activates) (R).
- Inhibiting NFκB (R).
Cortisol decreases the Th1 response and favors more of a Th2 response. It inhibits IgM and IgA, but not IgE antibodies (R).
4) Cortisol Contributes to Cardiovascular Disease
Because of the increase in blood pressure in constricted vessels, it is possible for cortisol to cause heart attacks. Constant cortisol release damages blood vessels.
In the absence of cortisol, widespread vasodilation (relaxation of blood vessels) occurs (R).
A 2010 study found that blood cortisol predicts increased death from heart disease (R).
5) Cortisol Contributes to Osteoporosis
Cortisol reduces bone and collagen formation (R).
It decreases osteoblasts and therefore will lead to decreased bone density (by inhibiting periosteal cells) (R).
6) Cortisol May Result in Sexual Dysfunction
Cortisol levels that are too high can also impede sexual activity. When cortisol is being overproduced, the sex hormones are not being produced in their usual quantities, since they are produced in the same place, the adrenal glands.
Cortisol shuts down the reproductive system, resulting in an increased chance of miscarriage and (in some cases) temporary infertility (R).
7) Cortisol Makes it Difficult to Build Muscle
Cortisol decreases amino acid uptake by muscle, and inhibits protein synthesis. This means we won’t build muscle as well (R).
Cortisol also breaks down muscle (R).
Collagen is a molecule that makes connective tissue. It is vital for structural support and is found in muscles, tendons, and joints, as well as throughout the entire body. Cortisol inhibits collagen (R).
8) Cortisol Delays Healing
High levels of perceived stress and increases in cortisol have been found to lengthen wound healing time in healthy, male adults (R).
Those who had the lowest levels of cortisol the day following an injury had the fastest healing time (R).
Cortisol delays wound healing (R).
In dental students, wounds (punch biopsies) took an average of 40% longer to heal when performed three days before an examination as opposed to wounds on the same students during summer vacation (R).
9) Cortisol Increases Anxiety and Depression
Cortisol activates the “Kynurenine Pathway”, which shunts tryptophan to make a molecules that will cause neuron loss, anxiety and depression (Kynurenine, Quinolinic acid), instead of making serotonin (R).
In rats, cortisol caused 10X greater collagen loss in the skin than in any other tissue (R).
If you have high cortisol, you will do worse with a high salt diet and you will be potassium deficient in the long term (few people as it is get the RDA). But taking potassium supplements is not simple, because the deficiency is in your cells, not your blood. Also, potassium raises cortisol, which isn’t good if you already have high levels. Cortisol is anti-inflammatory, but it can also cause arthritis by inhibiting collagen formation and also by lowering cell potassium. Cell potassium is always low in rheumatoid arthritis (R). The answer is to reduce stress.
Other possible effects are mental illness or a decrease in mental function (memory or learning), increased cholesterol levels, and lower life expectancy (R).
High or Low Cortisol Causes
Causes of High Cortisol
High cortisol levels can be caused by Cushing’s syndrome, a disorder in which the body has too much cortisol, and Cushings can in turn be caused by overactive adrenal glands, an adrenal gland tumor, or by steroids (R).
In Cushing’s syndrome, there is an accumulation of fat in the belly, neck and cheek, but a decrease of fat in many other places. (R) There may also be accumulation of fat in the liver in Cushing’s syndrome (R).
Cortisol can be increased in production by viral infections, caffeine, not sleeping, intense or long aerobic exercise like running or climbing stairs, not eating, low calorie food, high stress, among other things (R).
Causes of Low Cortisol
Low cortisol can be caused by Addison’s disease, a condition in which the adrenal glands cannot make enough cortisol, or due to problems with the pituitary gland – cortisol’s next stop after being released from the adrenal glands (R).
What Increases or Decreases Cortisol?
Everyone is different and our bodies can be complex. If you want to increase/decrease your cortisol levels, it’s best to analyze them with Lab Test Analyzer. This tool will compute, based on this and your other results, the best steps you can take that will bring you back to optimal.
See these posts:
- 58 Ways to Inhibit Your Stress Response and Decrease Cortisol
- 63 Factors Raising Your Stress and Cortisol Level (backed by science)
- Reasons Why Your Cortisol is Low or High: HPA or Stress Response Triggers)
Irregular Cortisol Levels?
If you have not yet tested your cortisol levels, I recommend that you ask your doctor to do it. If you already have your blood test results and you’re not sure what to make of them, you need to check out Lab Test Analyzer. It does all the heavy lifting for you. No need to do thousands of hours of research on what to make of your various blood tests.