With #beautytok, there’s never any shortage of viral hacks and products to pique our interest. But a particular trend that has flooded everyone’s FYPs has less to do with what moisturizer or blush and more to do with our overall well being. We’re talking about cortisol.
A quick search on TikTok shows that the hashtag #costisol has over one hundred thousand posts, with many people pointing to this hormone for the cause of unexplained weight gain, brain fog, and other health problems. The current fascination with cortisol and why it’s quickly becoming the wellness buzzword of the moment can be explained quite simply: we’re all stressed and will dive in head first to any hack that will help chill us out.
“Our lives are stressful for many reasons and people are searching for ways to manage that stress and improve their health and lives. Cortisol may be a factor for some in the pursuit,” says Samantha Dieras, DCN, RD, registered dietitian and director of ambulatory nutrition services at Mount Sinai Hospital. “Engaging in healthy eating, regular exercise, quality sleep, and mindfulness practices to support stress management will have an overall positive impact on the health and wellness of many.”
“Chronic stress is now being linked to many chronic diseases such as cardiovascular disease, obesity, fatigue, prediabetes (preDM) and diabetes (DM),” adds Elizabeth Sharp, MD, IFMCP, board-certified medicine physician and founder of Health Meets Wellness. “I emphasize prevention with my patients, intervening early to reduce stress levels before they lead to chronic diseases can make a significant difference in overall health.”
So what exactly is cortisol? And how much should we really care about it? Dieras and Dr. Sharp break down everything we need to know. See what they say below.
What is cortisol?
According to Dr. Sharp, cortisol is a hormone that is released by our adrenal glands as a response to stress. Also known as the “flight or fight” stress hormone, it is naturally produced and plays a vital role in helping the body manage situations under duress. “I would say it is the stress hormone,” she says.
What does cortisol do for the body?
Cortisol does a lot for the body. Dieras says that it is involved in a wide range of biological and psychological processes, such as how our body responds to stress, our metabolism, our inflammation, blood pressure and blood sugar regulation, and maintaining your sleep-wake cycle. “Maintaining normal cortisol levels are necessary to maintain bodily functions,” she says. “Elevated or depressed levels can negatively affect overall health.”
Causes of high cortisol levels
Many things can cause your cortisol levels to spike. Dr. Sharp lists chronic and acute stress, obesity, insomnia, steroids, and adrenal conditions (such as pheochromocytoma, cushing’s disease, and pituitary disease). Dieras adds that cortisol levels are impacted by the time of day, with a rise in the morning and dip in the afternoon. While that fluctuation is to be expected, she says that prolonged and consistent high cortisol levels can lead to negative health outcomes such as cushing syndrome.
Symptoms of high cortisol levels
How can you tell if your cortisol levels are too high? There are a couple of things to keep track of. Dr. Sharp lists anxiety, delayed wound healing, irritability, thinning of the skin, and increased hunger as some of the symptoms you might experience. But she also says that it’s first important to note that the symptoms will differ between acutely elevated cortisol levels and chronically elevated levels. Acute elevated cortisol levels, she says, will actually increase your energy levels. Chronically elevated cortisol happens under chronic stress and you’ll most likely experience symptoms of fatigue.
Dieras adds that you’ll most likely experience weight gain, muscle weakness, and high blood pressure and blood sugar. For women specifically, she says they might notice excessive hair growth. Additional symptoms can include acne, eczema, and psoriasis.
But both experts discourage self diagnosis. While it’s helpful to keep note of these symptoms, you’ll still want a professional opinion. “See a doctor whenever elevated cortisol levels are detected, so a thorough examination can be conducted to identify and address the underlying cause,” says Dr. Sharp.
“Without consultation from a physician and laboratory results it’s difficult to say that your symptoms are related to elevated cortisol levels,” agrees Dieras. “While dysregulated cortisol may be contributing to these symptoms, there can be additional factors within your life that are contributing to the negative symptoms being experienced that should be addressed.”
How to lower high cortisol levels
There are several ways to get your cortisol levels back to a normal level. The first and most obvious way is to manage stress. Though this is easier said than done, Dr. Sharp recommends engaging in regular cardiovascular exercise and getting adequate amounts of sleep whenever possible can help a lot.
Dieras adds that eating a balanced diet and limiting caffeine can also help. She says that foods high in magnesium, omega-3, and vitamin D have been known to lower cortisol levels. Though research is limited, there are small studies that show that herbs and natural supplements such as ashwagandha can also help reduce stress. But she says it’s important to note that supplements are not highly regulated and if you are interested in taking them, choose ones with third party testing that validate the ingredients. And as always, consult a doctor just to be extra safe.
