We’ve all heard the term cortisol, but how does it really fit into the puzzle that is our health and immune system? Did you know, for example, that cortisol can help you solve challenges and achieve goals, from mastering tai chi to earning a new career certification?
What is Cortisol and Why Do We Need It?
Cortisol is known as the “stress hormone” (hence the sometimes negative connotation), but it’s crucial for the protection of overall health and well-being. This hormone is made by three glands in your body: the hypothalamus, the pituitary and the adrenal glands.
Cortisol is famous for being associated with the fight-or-flight response. If you were to encounter a bear on a weekend hike, cortisol would work to depress non-essential or even harmful functions during the threatening situation.
Almost every cell in the human body has a cortisol receptor. According to the Endocrine Society, cortisol can help
- Control blood sugar levels
- Regulate metabolism
- Help reduce inflammation
- Assist with memory formulation
- Control salt and water balance
- Helps control blood pressure
- Supports the developing fetus during pregnancy
Cortisol also has an especially important role in our sleep-wake cycle. A spike in cortisol early in the morning pulls us out of deep sleep and helps us take on the day.
The Problem with Cortisol
Cortisol, like all hormones, needs to be in a balanced state in our bodies. Too much cortisol, often caused by too much stress for prolonged periods of time, can lead to a number of chronic health problems. High levels of cortisol are linked to:
- Weight gain (especially in the abdomen)
- A weakened immune system
- Blood sugar control issues such as type 2 diabetes
- High blood pressure
- Decreased libido
- Loss in bone density
- Trouble falling asleep and staying asleep
How Can I Regulate My Cortisol Levels?
Because cortisol is produced in excess during times of stress, the obvious thing to do is reduce stress, which in turn reduces cortisol levels. Of course, that can be more easily said than done, since many of us live very busy lives with stressors that we cannot easily eliminate. Fortunately, Mother Nature has gifted us with a few ways of reducing cortisol, even if a swift exit from a stressful situation isn’t possible.
Meditate
Implementing a daily form of meditation, sometimes called breath work, can significantly help to reduce cortisol levels. The exercise does not have to take long or be complicated. Box breathing, a tool often used by Navy Seals to stay calm in high-pressure situations, can be done quickly and discreetly, for instance. Try this:
- Close your mouth and slowly breathe in through your nose for four counts.
- Hold your breath for four seconds.
- Slowly exhale through your mouth for another count of four.
Exercise
Another way to manage cortisol is implementing a regular exercise regimen. Using large muscle groups in a rhythmic, repetitive fashion ― muscular meditation ― can clear the mind and reduce stress, according to Harvard Health.
Find a Ritual
Rituals are also a nice way to aid in the reduction of stress and, therefore, cortisol levels. They have the power to trigger the brain to start relaxing and winding down from being fully engaged. A few to try:
- Make the time to indulge in a long shower or bath with Epsom salt ― you are guaranteed to feel noticeably calmer.
- Take 10 minutes to journal your thoughts every night before you climb into bed.
- Light candles and have a drink before dinner with your partner to discuss the day.
Is there a ritual that would bring a sense of peace and that you would look forward to carrying out regularly?
Take Time to Take Control
Cortisol isn’t just a villain. It helps us to be productive and make important decisions under pressure ― both essential for career success. But, in this case, “too much of a good thing” can wreak havoc on your health and on progress toward your goals. Take control of your cortisol levels right now ― it’s a breathwork exercise away.
