HIGH CORTISOL & WHAT THAT MEANS FOR WOMEN

Let’s face it, life is fast and furious and stress seems to be an unavoidable part of it; however, what many may not realize is that chronic stress can lead to elevated levels of cortisol, the body’s primary stress hormone. While cortisol plays a crucial role in various bodily functions, consistently high levels can have detrimental effects, particularly for women. Why? Great question. Let’s dive in.

What is Cortisol?

Cortisol is produced by the adrenal glands and is essential for regulating metabolism, blood sugar levels, and the body’s stress response. In short bursts, cortisol is beneficial, as it helps us respond to immediate threats and challenges and it will rise and fall throughout the day to give us energy. However, when stress becomes chronic, cortisol levels can remain elevated, leading to a host of health issues.

The Impact of High Cortisol Levels

WEIGHT GAIN & METABOLIC ISSUES

One of the most noticeable effects of high cortisol is weight gain, especially around the abdomen. Elevated cortisol levels can increase appetite and make us crave pleasure foods so that we can calm our system and get a hit of serotonin. But this has the reverse effect as it spikes our blood sugar, can disregulate our hormones evermore, and can lead to weight gain and obesity, which in turn heightens the risk of conditions like diabetes and heart disease.

HORMONAL IMBALANCE

For women, cortisol can disrupt the delicate balance of other hormones, such as estrogen and progesterone. When your cortisol is high, your body focuses on trying to regulate and manage that hormone so it down-regulates and depletes your system of important hormones like estrogen and progesterone (which is why you may have lab tests that show low hormonal levels as your body is trying to overcompensate in regulating the high cortisol level.) This imbalance may lead to irregular menstrual cycles, heightened PMS symptoms, and even fertility issues. High cortisol can also worsen symptoms of menopause, contributing to mood swings and discomfort.

MENTAL HEALTH CHALLENGES

Chronically high cortisol levels are closely linked to mental health conditions, including anxiety and depression. Women, who are statistically more likely to experience anxiety disorders, may find their symptoms exacerbated by elevated cortisol. This is because our system is constantly on high alter so any little disturbance can send our system into hyper over-drive which causes drastic mood swings.

Think of it like this, you are in a situation where you are on high alert, then you hear a sound and immediately become spooked, anxious, and hyper-aware. If you were in a situation where you were already calm and heard a noise, the noise would not have as much of an impact, but since you started off stressed and alert your reaction was more extreme. This is what happens when your cortisol is high. High cortisol, high stress, high mood swings. The interplay between stress and mood is complex, but high cortisol can create a vicious cycle that affects emotional well-being.

SLEEP DISRUPTION

Cortisol follows a natural rhythm, like we briefly touched on before, cortisol rises and falls throughout the day to give us boosts of energy and production. Cortisol typically peaks in the morning and starts to decline throughout the day, this rise and fall help us to wake up with energy and fall asleep with decreased levels of cortisol and higher levels of melatonin. However, chronic stress can disrupt this pattern, which can lead to insomnia or poor sleep quality. For women, this can intensify feelings of fatigue and irritability, increasing your mood swings even further do to a lack of rest and recovery, ultimately, further contributing to stress and lowering overall quality of life.

IMMUNE SYSTEM SUPPRESSION

Chronically high cortisol levels can suppress the immune system, making the body more susceptible to infections and illnesses. Women, who generally have more robust immune responses, may find this effect particularly concerning, especially in the context of their reproductive health. When our body’s system is constantly trying to decrease cortisol levels and manage stress, it does not have enough energy to function properly to fight of bacteria, infections, and other harmful pollutants. Having chronically high levels of cortisol suppresses our immense system’s function and makes us sicker or more susceptible to viruses than if we had an optimal amount of cortisol.

SKIN PROBLEMS

Elevated cortisol levels can affect skin health, and we all are dying to have glassy, glowy, and radiant skin! High cortisol can lead to conditions like acne, eczema, and other inflammatory issues. When you have high cortisol your body increases oil production which can clog pores and lead to inflammation and acne. With chronically high cortisol, once your pores get clogged and your skin becomes inflamed, your immune system doesn’t have the energy or power it typically would to repair and fight off this inflammation, ultimately causing a breakout or skin flare-up.

How to Manage Cortisol Levels

While it’s impossible to eliminate stress entirely, there are effective strategies to manage cortisol levels. So let's take a peek and get our levels optimized!

MINDFULNESS & MEDITATION

Practicing mindfulness or meditation can significantly reduce stress and lower cortisol levels. By taking a moment or two to breathe and calm your system your body begins to adjust, decrease cortisol spikes, and allow for a more calm and optimized amount of cortisol to flow throughout your body.

REGULAR EXERCISE

Physical activity is a known tool that helps you drastically reduce stress. When you work out you release endorphins which help elevate your mood and in turn reduce cortisol production - as long as you are not overdoing your workouts or engaging in regularly super strenuous workouts. Focus on workouts that combine cardiovascular and strength-training work to keep cortisol in check.

DIET

Are you rolling your eyes yet? Because we get it! By eating a nutrient-rich diet that includes plenty of fruits, vegetables, whole grains, and lean proteins you are able to stabilize blood sugar levels. When your blood sugar is level and you are not experiencing spikes you are able to reduce cortisol spikes as your body is not trying to keep up with the highs and lows of your blood sugar.

ADEQUATE SLEEP

Sleep. Sleep. And more sleep. And not just a little cat nap of 6 hours a night, we are talking good, deep, restful 7-9 hours of sleep. Yes, it is hard to get that much sleep, especially in the world we live in today, but it is crucial! Having a good bedtime routine and a great night of sleep has been shown to not only decrease cortisol levels, but increase our body’s natural wake and sleep cycle so that we can wake up rested and go to sleep easier due to cortisol levels rising and falling according to our natural circadian rhythm.

COMMUNITY & SUPPORT

Last but certainly not least is our community. In recent scientific studies, it has been proven that maintaining strong social connections can buffer stress and reduce signs of anxiety - which is very closely linked to high levels of cortisol. When life stress feels overwhelming, lean on friends, family, and your community for that seratonin boost and the calming effect that having a strong community can provide.

SUM IT UP, SIS

Insert a massive eye roll here as I am sure you were hoping for some new, revolutionary idea on how to decrease cortisol levels, like take this tincture or vitamin three times a day and POOF cortisol is lowered, but that’s just not the case. Often times taking it back to the basics of exercise, diet, sleep, and community can be the key to long term health improvement.

While cortisol is a vital hormone, excessive levels can pose serious risks to women’s health. By recognizing the signs of high cortisol and implementing effective stress management techniques, we can take control of our well-being and foster a healthier, more balanced life. Even though it can be challenging, it’s time to start prioritizing self-care and creating a supportive environment that nurtures both your physical and mental health. It’s not just about managing stress. it’s about living your best, most vibrant life.