Cortisol: The stress hormone and the role it plays.

Most people have heard of the hormone cortisol, however, they are a little confused as to what it does in our body and whether it is beneficial or harmful to us.

Cortisol is a hormone that is essential for the proper functioning of the human body. It belongs to the class of hormones called glucocorticoids, which play a crucial role in the body's response to stress and in regulating various metabolic processes. In this article, we will explore what cortisol is, what its functions are, why it is important, and how to keep it in balance to promote health.

What is cortisol?

Cortisol is a steroid hormone produced by the adrenal glands, which are small glands located on top of the kidneys. It is released in response to stress and plays a vital role in regulating numerous physiological functions. Its release follows a circadian pattern, meaning that cortisol levels vary throughout the day, being highest in the morning and lowest in the evening.

Functions of cortisol

Stress Response: One of cortisol's best-known functions is its role in the stress response. When the body is faced with a stressful situation, whether physical or emotional, the adrenal glands release cortisol. This prepares the body to deal with the stress, increasing energy and stamina.

Regulation of metabolism: Cortisol regulates the metabolism of carbohydrates, proteins, and fats. It helps release glucose into the bloodstream to provide energy to the body. It can also influence the distribution of body fat, especially in the abdominal region.

Anti-inflammatory: Cortisol has anti-inflammatory properties and suppresses the immune system. This is useful in preventing excessive immune or autoimmune responses that could harm the body itself.

Sleep regulation: The circadian pattern of cortisol is also linked to the sleep-wake cycle. Higher cortisol levels in the morning help keep us alert and energetic during the day, while lower levels in the evening allow for relaxation and preparation for sleep.

Importance and imbalances of cortisol

Cortisol is essential for many bodily functions, but an imbalance in its levels can have negative effects on health. Cortisol is the number one enemy of health. Scientists have been warning for years that elevated cortisol levels interfere with learning and memory, reduce immune function and bone density, increase weight gain, blood pressure, cholesterol, and heart disease; the list goes on.

So what causes our cortisol levels to rise? And how can we manage it?

Cortisol levels can increase due to constant exposure to physical and psychological stress, negative emotions, stimulants such as caffeine, calorie intake below 1200 calories, overtraining, dehydration, and skipping meals. This can lead to reduced testosterone levels, which in turn causes muscle loss, increased appetite, fat accumulation, and reduced metabolism. Can we say it's a vicious cycle?

However, we can reduce our cortisol levels by avoiding all of the above and engaging in stress-reducing activities such as walking or Yoga, or simply regulating our bedtime, getting enough sleep, exercising regularly, and eating at regular intervals (i.e. every 2-3 hours).

Effects of elevated cortisol levels:

Impact on mental health: Chronic stress and high cortisol levels have been linked to disorders such as anxiety and depression. Excess cortisol can affect the balance of neurotransmitters in the brain.

Weight gain: Elevated cortisol levels can contribute to weight gain, especially around the abdomen. Cortisol can influence appetite and how the body stores fat.

Digestive Problems: Chronic stress can have negative effects on the digestive system, causing problems such as indigestion, heartburn and irritable bowel syndrome.

Effects of low cortisol levels:

Chronic Fatigue: Chronically low cortisol levels can lead to extreme fatigue, muscle weakness, and difficulty managing stress.

Autoimmune disorders: Cortisol also plays a role in suppressing the immune system. Low levels of cortisol can increase the risk of excessive immune responses, such as in autoimmune diseases.

The symptoms we experience are our body's way of warning us that something is not working properly. And most of us are stuck in a vicious cycle of pushing ourselves too hard, making it difficult to tune in and listen to our bodies.

Techniques to keep cortisol in balance

Keeping cortisol in balance is essential to promoting overall health and well-being. Here are some techniques that may help:

• Stress management: Stress reduction is essential. Regular practice of relaxation techniques, such as meditation, yoga and deep breathing, can help lower cortisol levels. Supplements that include adaptogenic herbs can also be a good ally:

• Regular exercise: Moderate, regular exercise can help regulate cortisol levels. However, extremely intense and prolonged exercise can increase cortisol levels, so it's important to find a balance.

• Adequate sleep: Prioritizing quality sleep is essential to maintaining the circadian pattern of cortisol. Maintaining a consistent sleep routine and creating an environment conducive to rest can be beneficial.

• Balanced diet: Eating a balanced, nutrient-rich diet can help keep cortisol levels stable. Avoiding excess caffeine and refined sugars can also be beneficial. If you need a boost for your daily energy, you may be interested in Ganbatte Boost.

• Social Connections: Maintaining healthy social relationships and a strong support system can reduce stress levels and therefore keep cortisol in balance.

• Relaxation time: Regularly spend time doing activities that you enjoy and that relax you, whether it's reading a book, listening to music, or taking a walk in nature.

Cortisol is an essential hormone that plays a crucial role in the proper functioning of the human body. While it is necessary for stress response and metabolic regulation, an imbalance in cortisol levels can have negative effects on mental and physical health. Adopting healthy practices, such as stress management, regular exercise, a balanced diet, and specific dietary supplements for relaxation (Ganbatte Recharge), can help keep cortisol in balance and promote a healthy and fulfilling life.

Remember that each person is unique, so it is important to find the strategies that work best for you and your lifestyle.

Written by Ana Saiz

Co-founder of Ganbatte Superfoods