Cortisol: the cause of all your problems according to the internet

If you are like me, internet ads are on a mission to convince you that cortisol is the cause of all of your problems. Or at least your physical problems. Since I didn’t really know a lot about cortisol, I decided to do a bit of a deep dive and learn more about how it does affect the body. This is my disclaimer that I am not a doctor. If you think that you need help regulating your cortisol levels, please see a medical professional. Additionally, I am not trying to dissuade anyone from purchasing anything you see on the internet that targets lowering your cortisol levels. I don’t have the scientific information to determine if these products are effective or not.

What is cortisol?

Cortisol is a steroid hormone synthesized by cholesterol in the adrenal cortex. It is naturally occurring, and cortisol levels do fluctuate during the day. However, cortisol levels do increase with exposure to stressors.

What does cortisol do?

Since the receptors that bind cortisol (glucocorticoid receptors) are present throughout the body, cortisol levels have a variety of effects. Cortisol can affect the nervous, immune, cardiovascular, and respiratory systems as well as other systems in the body.

As you can see, incorrect levels of cortisol can be a factor in many different maladies. Although it is important to be aware that cortisol levels are not the only cause of these diseases.

How can you naturally regulate cortisol levels?

Cortisol levels can be lowered by all the usual methods. Good sleep hygiene, regular exercise, and a healthy diet can all help lower cortisol levels. Studies have shown there is a correlation between sleep regulation and the hypothalamic-pituitary-adrenal (HPA) axis. Additionally, there are studies that show that regular exercise is important in sleep regulation. Other studies show that diets high in sugar and saturated fat lead to higher cortisol levels.

All data shows that unless there is an underlying condition, it should be possible to regulate your cortisol levels naturally. However, eating healthy, exercising, and sleeping well is easier said than done.

Sources

Author unknown. The Physiology of Stress: Cortisol and the Hypothalamic-Pituitary-Adrenal Axis. Dartmouth Undergraduate Journal of Science. Published 2011, Feb 3. https://sites.dartmouth.edu/dujs/2011/02/03/the-physiology-of-stress-cortisol-and-the-hypothalamic-pituitary-adrenal-axis/

Dellwo, A. Cortisol: What It Is, Functions, Associated Conditions. Very Well Health. Published 2024, Jun 20. https://www.verywellhealth.com/cortisol-what-it-is-its-functions-associated-conditions-5208916

Nys LD, Anderson K, Ofosu EF, et al. The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology, 2022:143 (105843)

Davidson K, Hobbs H. 11 Natural Ways to Lower Your Cortisol Levels. Healthline. https://www.healthline.com/nutrition/ways-to-lower-cortisol

Kadmiel M, Cidlowski JA. Glucocorticoid receptor signaling in health and disease. Trends Pharmacol Sci. 2013 Sep;34(9):518-30.