Cortisol is a buzz word in the wellness industry right now, and the influx of conflicting information on how best to manage cortisol levels can be intimidating. “While it is often called the stress hormone for its best-known role, it also contributes to many of the body’s processes” (Very Well Mind, 2022).

Though imbalances can lead to significant health issues, there are simple steps you can take to manage your cortisol. Let’s delve into the basics of cortisol, how it functions, its effects on your health, and how an in-home or virtual personal trainer can help you manage it.

Cortisol: THE BASICS

Cortisol is a steroid hormone released by the adrenal glands, which are located on top of your kidneys. “Hormones are chemicals that coordinate different functions in your body by carrying messages through your blood to your organs, skin, muscles and other tissues. These signals tell your body what to do and when to do it” (Cleveland Clinic, 2021).

In stressful situations, cortisol is released as part of your “fight or flight” response. During this reaction, cortisol increases your blood sugar levels to enhance brain function while suppressing non-essential bodily functions (such as digestion and reproduction) in order to prioritize immediate survival.

This makes cortisol essential for maintaining overall health and responding to stress, and it’s likely the main function you’ve heard of. However, cortisol also plays a big role in regulating metabolism by controlling how your body utilizes fats, proteins, and carbohydrates. On top of this, cortisol has anti-inflammatory properties that help to reduce inflammation and swelling in the body. Lastly, cortisol plays a crucial role in managing blood sugar levels by influencing glucose metabolism, ensuring a steady supply of energy.

HOW IT WORKS

The hypothalamus and pituitary gland (located in your brain) can sense when your body needs more cortisol and signals the adrenal glands to produce it. This is usually in response to a stressor or low blood-glucose. Cortisol levels fluctuate throughout the day, generally peaking in the morning to help you wake-up and gradually declining throughout the day, reaching their lowest point in the evening. This natural rhythm helps regulate your sleep-wake cycle, energy, and health.

CORTISOL IMBALANCE

While cortisol is essential, imbalances can have harmful effects. Chronic stress can lead to consistently elevated cortisol, which may contribute to weight gain (cortisol increases your appetite), high blood pressure, insomnia, and increased susceptibility to infection and illness. Anxiety, depression, and irritability can also be exacerbated by high cortisol. On the other hand, insufficient cortisol production can lead to lack of energy and strength, unintentional weight loss, decreased appetite, dizziness, and even fainting.

“Regular exercise may lead to greater resilience to acute stress and may lower adverse health effects associated with stress, such as high cortisol. That said, overdoing it can have the opposite effect. Aim for around 150–200 minutes of mostly low- to moderate-intensity exercise each week, and allow yourself time to rest between workouts” (Healthline, 2024). An in-home or virtual personal trainer can help you design a smart exercise program to reach your fitness goals while supporting overall health and hormone balance.

MANAGING CORTISOL

Practices such as meditation, yoga, deep breathing, and mindfulness can help reduce stress and lower high cortisol. That said, there is no quick-fix or secret. The basics of heath remain the same: prioritize good sleep, eat a balanced diet, and participate in regular physical activity.

If you’re looking for support in adopting a healthier lifestyle, Nielsen Fitness offers private and semi-private in-home personal training in Toronto, Collingwood, Ottawa & Hamilton and virtual personal training everywhere. First workouts are zero pressure and always free – you can book yours here.