'Cortisol' Many people may not have heard of it or may have heard it in a negative light. It cannot be denied that this hormone has a negative impact on the body. But in fact, it has equally good benefits. Today, we will get to know this hormone along with how to handle it to keep it at the right level.
What is cortisol?
Cortisol, also known as the stress hormone, is a hormone that is like the “villain who loves you” because the body cannot do without it. However, if there is too much of it, it is not good for the body. Its main function is to stimulate the metabolism of various systems in the body, such as the immune system, cardiovascular system, respiratory system, skeletal and muscular system, and reproductive system. The amount depends on how the body responds to stress or various events.
Cortisol also has another great trick: it can greatly increase the body's energy in critical situations when faced with stress. Many people may have heard the story that a small woman who could not carry heavy things, but when she saw a house on fire, she was able to lift a jar of water to put out the fire. This story can explain the influence of this hormone on various systems very well.
The reason why the young girl was able to lift the bump was because her body responded to the event with 'stress hormones', causing the nervous system to be more alert, the body to burn more calories, the heart pumps more blood to the muscles and various parts, the muscles contract more, and the inflammation process is temporarily slowed down, so we do not feel pain during that time. At the same time, the reproductive system must stop working first.
Where is cortisol produced?
Cortisol is produced in the adrenal glands, controlled by the hypothalamus, secreting the hormone CRH (Corticotopin-Releasing Hormone) to stimulate the pituitary gland to secrete the hormone ACTH (Adrenocorticotropic Hormone) to order the adrenal glands to produce cortisol using cholesterol as a precursor, which is the same substance as sex hormones.
The body will have the highest level of cortisol in the blood between 8:00 - 10:00 AM. This is the reason why we will feel most alert according to our body clock.
When the body needs to use cortisol to respond to stress, but the blood levels of this hormone are insufficient, the body sends a signal to the hypothalamus to start the hormone production cycle. However, if the precursor, cholesterol, is not enough, the adrenal glands will produce less of this hormone and other hormones. The body will stimulate the liver to produce more cholesterol. This is why people with high stress often have high cholesterol levels, high blood sugar, easy weight gain, and abnormal sex hormone levels.
And since the body uses cortisol to respond to various stresses, if it is low, problems and symptoms can occur as well. Common symptoms include fatigue, exhaustion, unexplained weight loss, lack of appetite, low blood pressure, unexplained body aches, joint pain, etc.
Does cortisol affect sleep?
It is effective because it is directly related to sleep. Since the body's alertness is related to cortisol, if we sleep on time, the hormone levels will increase and decrease normally.
Normally, the human body sleeps in a cycle (Sleep Cycle), which is divided into 2 periods: normal sleep (Non-REM Sleep) where the body and brain rest, and dreaming or light sleep (REM Sleep) where only the body rests. In 1 night, we will sleep about 4-6 sleep cycles, and the first half of the night will be deep sleep and the second half will be mostly dreaming.
So if someone has high levels of the hormone cortisol at night, they are at risk of experiencing the following sleep problems:
- Insomnia occurs
- Intermittent sleep, waking up during the night
- Wake up earlier than you should
Insufficient sleep is one of the major factors that leads to other health problems.
Maintain cortisol levels through behavioral modification
- Get quality sleep: If you experience frequent sleep, sleep apnea, chronic insomnia, or work night shifts regularly, you may need to use sleep discipline in conjunction with seeing a doctor to improve your sleep.
- Exercise regularly: The best exercise recommendations for those with high cortisol levels are light exercise, such as jogging or brisk walking. Exercising too hard or for too long can put more stress on the body and stimulate the release of cortisol. In addition, light exercise can help you sleep better.
- Try some stress relief: Different people express stress differently. Some people get migraines, while others have recurring thoughts. If your body is starting to give you signs, try taking a break from what you’re doing and doing something else to relieve stress.
- Breathing exercises: Breathing exercises are a great way to reduce stress and are backed by a lot of research. There are many different breathing exercises, such as the 4-7-8 breathing exercise.
- Laugh out loud: Laughing helps the body release a happy hormone known as 'endorphins', which help inhibit the secretion and production of cortisol.
- Reduce or avoid meat, sugar, salty foods, and high-fat foods: Focus on eating high-fiber foods, which will help the body produce and release cortisol more effectively.
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