In different phrases, cortisol, on the proper ranges, is a key a part of our general well being. Once we are in “combat or flight mode” — which may occur once we are bodily or mentally confused — our cortisol ranges will rise. In different phrases, cortisol is a response to our stress — it does not trigger it.
The hazards of excessive ranges of cortisol
Everybody has excessive cortisol infrequently — maybe throughout an intense exercise or throughout a irritating work name. As Alexander explains, these cortisol spikes are usually not solely regular, they’re “a part of our our bodies’ pure regulatory system”.
Nevertheless, she provides, if our cortisol ranges stay excessive, it will possibly develop into a well being situation.
“In case your cortisol ranges are excessive for a very long time it will possibly trigger diabetes, weight achieve, osteoporosis, hypertension and heart problems, melancholy and extra,” she says. “It’s essential to notice that the severity and danger of this is dependent upon the trigger, how excessive the cortisol degree is and for the way lengthy it has been elevated.”
Do you actually have dangerously excessive ranges of cortisol?
As Alexander explains, there are two separate causes of excessive cortisol — way of life and medical.
A life-style trigger can be persistent stress. “This could current with signs reminiscent of complications, nervousness, melancholy, intestinal issues, irritability, fatigue, hypertension and extra,” she says.
Nevertheless, there are additionally medical situations that may result in persistent excessive cortisol. “Cushing’s syndrome is a medical situation the place one has considerably elevated cortisol ranges,” she notes. “These sufferers expertise a mixture of signs, which can embrace hypertension, bruising simply, expertise muscle weak point, extreme physique hair, weight achieve, temper swings or sexual dysfunction. If you’re fearful about any of those signs it is very important talk about these along with your GP.”
Excessive cortisol can even happen as a facet impact of sure drugs. “In these circumstances it’s essential to not cease drugs abruptly as this will trigger extra drawback,” she says. “As a substitute I’d encourage you to debate a plan along with your physician.”
The best way to scale back cortisol
As a result of stress causes cortisol to spike (not the opposite means round), Alexander suggests tackling the basis of the issue reasonably than instantly resorting to the cortisol-lowering wellness hacks you would possibly come throughout on TikTok.
“In case your elevated cortisol ranges are associated to emphasize then the primary port of name can be treating the basis trigger via stress administration strategies,” she says. “With that mentioned, stress is a posh subject and blanket approaches don’t work as a result of the causes of stress are normally multifactorial.”
She provides, “Stress administration methods rely on the supply of the stress and should be individualised. Ideas embrace a wholesome balanced food regimen, common train, prioritising sleep, guided meditation, breathwork, taking breaks at work, connecting with family and friends within the night or on the weekend, journalling or having fun with hobbies.”
Wholesome habits to maintain your cortisol ranges wholesome all through the day
Whereas your first port of name ought to all the time be to deal with your stress, the wellness hacks we see on TikTok can be helpful for sustaining wholesome cortisol ranges all through the day.
The whole lot from “a wholesome balanced food regimen with lean proteins, complicated carbohydrates, oily fish and a various vary of vegatables and fruits” to “limiting caffeine” to sustaining an everyday sleep schedule may also help.
