Feeling exhausted? Has bloating become a concern? Are sleepless nights troubling you? Your cortisol levels might be elevated – at least that’s the prevailing notion on social media.

Cortisol has recently garnered attention from various health and wellness influencers, who attribute all sorts of issues to it. Fortunately, this is a challenge that can often be addressed with the right blend of supplements.

But what is cortisol exactly? And why has it become a source of so much concern?

Cortisol is widely recognized as a stress hormone. When faced with a potential danger, the amygdala in your brain activates a “fight or flight” mechanism. This leads to the release of adrenaline and noradrenaline, preparing your body to either confront or flee from the threat. You might feel this rush when startled by a scary movie or while feeling anxious before a big presentation.

In most instances, stress is temporary – fear is immediate, and presentations are often short-lived – allowing our adrenaline levels to stabilize shortly afterward. Neuroscientists and psychologists refer to this as acute stress, which in moderation can actually be beneficial for us.

Cortisol comes into play when stress is prolonged or perceived as unmanageable. In these situations, cortisol is secreted from the adrenal glands situated above the kidneys.

This release peaks after about 15-20 minutes, during which it helps the body sustain its response to threats by ensuring energy availability, maintaining blood flow to muscles, and keeping the brain alert.

However, this isn’t the case for every instance of fear or stress. “It’s quite difficult to trigger a cortisol response from acute stress,” says Professor Stafford Reitman from the University of Bristol School of Medicine.

“While it’s easy to evoke an adrenaline response, initiating cortisol release is more complex, as it depends on how you personally perceive a situation as a genuine threat.”

Nonetheless, cortisol’s role extends beyond stress responses. It has several essential functions, some of which are beneficial. For instance, cortisol plays a crucial role in helping you rise in the morning: your cortisol levels increase before you wake up. Without this morning boost, getting out of bed would be even more challenging.

Cortisol is involved in various functions, as Reitman notes. “Cortisol acts as a signaling molecule. Almost every tissue in the body possesses cortisol receptors, found in the muscles, liver, and brain.”

When organs and muscles receive cortisol signals, they trigger vital processes that stabilize the body. For example, when organs like the liver or pancreas detect cortisol, they help maintain stable blood sugar levels and consistent blood pressure. Additionally, cortisol can initiate anti-inflammatory responses within the body, providing short bursts of immune system support.

“Cortisol performs multiple tasks,” Lightman explains. “Its regulation is critically important, as it’s the only hormone essential for life – without cortisol, survival is impossible.”

Understanding Patterns

Clearly, some cortisol is necessary, but what if you’re concerned about having too much?

This can be tricky to assess because cortisol levels naturally fluctuate throughout the day (rising in the morning and declining by evening). The challenge is that home test kits used for measuring cortisol typically capture a single snapshot each day, labeling levels as “high” or “low.”

Lightman describes these tests as “utterly inadequate,” noting that “normal fluctuations can vary widely at any given moment, making it difficult to determine whether someone’s cortisol level is truly high or low. Levels could differ completely just 20 minutes later.”

For an accurate assessment, you’ll need to track cortisol over several days. This is how healthcare professionals diagnose conditions related to cortisol release abnormalities.

Moreover, cortisol tends to be released in bursts approximately every hour. This release pattern influences gene activity and is critical for numerous bodily functions. One study investigating this involved healthy volunteers undergoing cortisol suppression, then receiving matching doses that either mimicked a non-pulsed daily (circadian) pattern or a pulsatile circadian rhythm (akin to natural cortisol release).

Participants following the non-pulsed protocol exhibited declines in working memory tasks and sleep quality. However, those in the pulsed protocol were less adept at identifying facial expressions linked to improved mental health compared to their counterparts. The findings suggest that the release pattern may be crucial for functionality rather than merely the cortisol amount present.

Research involving mice indicates that higher cortisol levels may facilitate neuronal connections, aiding in more effective skill acquisition. However, adequate cortisol levels are imperative for learning new skills. These connections are retained in the brain for extended periods.

Even if continuous tracking of cortisol were possible, it wouldn’t necessarily inform your health status. “You first need to establish what’s considered normal for an individual,” Reitman emphasizes. “Then it becomes evident if their daily pattern deviates from that norm. No one has performed this assessment. Claims of ‘dysregulated patterns’ are misleading,” he asserts.

Stay Calm

Scientists concur that chronic stress can negatively impact our health, and managing it can improve our quality of life. However, Reitman advises against hastily attributing health issues to cortisol.

“Experiencing long-term stress from events like divorce, job loss, or restless nights can lead to health problems, but this doesn’t necessarily mean cortisol is the culprit.”

Addressing the underlying causes of stress is often the most effective treatment, rather than relying on supplements to reduce cortisol levels, although this may not always be viable.

Fortunately, there are various strategies available for managing stress. For instance, a 2019 survey revealed that older adults who engaged in three months of dance training experienced lower peak cortisol levels. Dance has also been shown to reduce stress.

Additionally, physical affection can be effective in managing immediate stress levels. One study indicated that students receiving more hugs than usual experienced lower morning cortisol spikes the following day.

Spending time in nature, such as walking through forests, has also proven beneficial. One study found that forest bathing can reduce cortisol levels by 53%.

Unless you’re a villain, cortisol is crucial for our body and brain; for most of us, worrying about it is hardly necessary.

It’s best to steer clear of influencers selling the latest health trends and focus instead on the fundamentals of healthy living (diet, exercise, sleep) – especially when true joy can often be found in the real world.

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