Cortisol has been named the “stress hormone” because of its presence and effects on the body when presented with some form of stressful event. Each person will interpret a stressful event differently depending upon his or her general perception. The bottom line is that any event that provokes physiological stress to the body can invoke the fight-or-flight stress response. These conditions can be a general illness, infection, trauma, a horrible day at work, extreme temperatures or even plain old exercise (physical exertion). Although cortisol is present in the bloodstream normally, it becomes elevated during these periods of stress. During stress cortisol can provide the following reactions, which are needed in the fight-or-flight response:

• A burst of energy;
• Improved memory functions;
• Increased immunity; and
• Decreased sensitivity to pain.

Cortisol is a type of steroid called a glucocorticoid. The process of how this hormone gets into the bloodstream is a very intricate response pathway that starts in the hypothalamus of the brain. The hypothalamus sends a signal to the pituitary to release two chemicals called CRH (corticotrophinreleasing hormone) and ACTH (adrenocoticotropic hormone). This is the responsible party for telling the adrenal glands, which sit on top of the kidney, to release cortisol. The purpose of cortisol is to tell the body which kind of carbohydrate, protein or fat (also called substrates) would be the most effective source of energy to use to respond to the stress.

Cortisol levels, if too high or too low, can cause serious health problems. Some of the main health problems it can contribute to are heart disease, diabetes, hypertension and obesity. Although there are medical conditions such as Addison’s disease and Cushing’s disease that manifest these conditions, there are ways to naturally manage and alter the effects on the body.

Cortisol Functions

• Raises blood pressure
• Improves the effects of adrenaline
• Has anti-inflammatory properties (inhibits the histamine response)
• Improves short-term memory (flash-bulb memories)
• Weakens the immune system (makes you susceptible to infection)
• Counteracts insulin
• Inhibition of glucose uptake by muscles and tissues (increase blood glucose levels)

The rise and fall of cortisol levels responds via a circadian rhythm cycle in conjunction with a negative feedback system. This system, as it relates to stress, relies on the relaxation phase of the body to minimize the amount of stress that has developed. In short, when the body relaxes the cortisol levels can return to normal. The circadian secretion of cortisol and the secretion of CRH and ACTH from the pituitary gland act independently. Cortisol levels peak in the early morning hours and are at their lowest during the evening hours as the body is preparing for restoration. The alterations in presence of cortisol can and are most likely related to the stressors previously mentioned.

Even when the crisis is over, your body still recognizes stress and responds to it. Elevated levels of cortisol for extended periods of time can lead to an exhaustion of the stress response system. The end result could be adrenal fatigue. When cortisol levels are left excessively high for extended periods of time, as in chronic stress, some of the damages that can occur are:

• Impaired thinking;
• Lowered thyroid function;
• Blood glucose imbalances;
• Decrease in muscle density;
• Decrease in muscle tissue (cortisol effects catabolic metabolism);
• Lower immunity; and
• Increased visceral (central) fat accumulation.

So, how do we control and regulate our cortisol and stress levels? There are medications that can be prescribed if you are diagnosed with a medical excess or lack of cortisol secretion. Our focus here is on the natural way to regulate cortisol levels. As mentioned previously, cortisol secretion is based on a negative feedback system; if you can help the body relax you can initiate the feedback response, the decreased secretion of cortisol. So a few recommendations are as follows:

• Put yourself on a 10 minute time-out;
• Avoid exercise late in the day or at night;
• Listen to music;
• Do yoga;
• Practice deep breathing;
• Meditate;
• Use guided imagery; and
• Have a low glycemic diet (high sugar levels and cortisol cause problems).

Each of the above recommendations produces relaxation. Although you may not be able to meditate while in the office or in the middle of a high-tension sales meeting, you can find time throughout the day and in the evening to help the body reduce the need to respond to stressors. Supposing you are in the hospital or bedridden for an extended period time and are limited in physical activity, you can still do some of the activities. If you can reduce your daily stress levels you can avoid the detrimental effects of elevated cortisol levels. Keep in mind that even though the crisis is over, your body will continue to make cortisol in high levels as long as you keep your chronic level of stress.