Beat the stress: Experts share ways to regulate the stress hormone cortisol

How often does one feel stressed in life? According to some studies, a lot.

According to the Health of the Nation Report 2024 by Apollo Hospitals in which 11,000 individuals were surveyed, almost 80 per cent of young adults (18-30 years) and seniors (>65 years) reported significant stress levels. Another report, the 2023 Indian Wellness Index by ICICI Lombard General Insurance, revealed that 77 per cent of Indians showed at least one symptom of stress and one in every three Indians was suffering from stress and anxiety.

In a world where stress has occupied an almost permanent place in people's way of living, it becomes important to understand how it affects the body and how the body reacts to it. One of the most significant elements involved in this process is cortisol, also called the ‘stress hormone'.

What is it?

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Cortisol helps the body deal with stressful situations. But that's not all it does. Dr. Sneha Kothari, Endocrinologist Consultant, Gleneagles Hospital, Mumbai, sheds light, "Cortisol hormone regulates body's stress response but it also regulates metabolism and blood pressure, suppresses inflammation and controls blood sugar."

(L-R) Dr. Sneha Kothari, Dr. Sarthak Dave, Dhvani Shah

How does this hormone function, we ask Dr. Kothari. "Cortisol is produced by the adrenal glands, located on the top of your kidneys. It is generally released into the body in response to acute or chronic stress," she explains.

Usually, the body produces the right amount of cortisol to fulfill essential functions. However, in case of high stress, the cortisol level significantly increases.

What happens when you produce too much cortisol?

Prolonged high cortisol levels can result in various health challenges. "Increased cortisol levels can lead to physical as well as psychological effects," states Ahmedabad-based psychiatrist Dr. Sarthak Dave.

According to him, some major physical effects are:
• Weight gain, especially around the abdomen
• Higher blood pressure

Psychological effects include:
• Increased anxiety
• Irritability
• Difficulty focusing

"Long-term high cortisol levels can weaken the immune system and contribute to sleep problems like insomnia," he adds.

Look out for these warning signs

While the hormone functions internally in the body, signs of elevated cortisol levels are often visible physically or through psychological behaviours.
"Signs that someone may have elevated cortisol levels due to chronic stress include persistent fatigue, mood swings, frequent headaches, digestive issues (like stomach pain or diarrhea), and a weakened immune response (e.g., frequent colds or infections)," Dr. Dave informs, adding, "Behavioural signs can include increased irritability, difficulty relaxing, and changes in appetite. Along with that, clinical depression and anxiety and certain mental health issues have blood findings of raised cortisol levels."

Being aware and spotting these warning signs is essential for prompt diagnosis and taking essential steps.

Small lifestyle changes go a long way: Follow these steps to regulate cortisol

If increased cortisol levels have resulted in clinical issues, one must consult an endocrinologist or psychiatrist depending on the symptoms. However, some lifestyle changes can significantly help in alleviating stress and regulating cortisol.

"There are various ways to regulate and manage cortisol levels without medication," believes Dr. Kothari.

• Manage your stress. This can be achieved by indulging in meditation techniques or deep breathing exercises every day. Sitting quietly for more than 10 to 15 minutes with your eyes closed can make you relax and calm your mind. The key is to avoid thinking about other things and focus on your breathing patterns.

• Eat well-balanced meals that contain a range of foods like fruits, vegetables, whole grains, proteins, nuts and seeds.

• Staying hydrated is important. Drink adequate water throughout the day.

• Pursuing hobbies that make you happy can help in reducing stress.

• Engaging in physical activities for more than 45 minutes a day leads to release of endorphins. Endorphins are also known as natural stress relievers and effectively help manage cortisol levels. Physical activity can include cycling, swimming, running, hitting the gym, and even as simple as going out for a long walk.

• A healthy sleep routine that includes at least 7 to 8 hours of quality sleep, sleeping on time, and waking up at the same time is crucial in regulating cortisol.

Dr. Dave suggests ways to reduce stress and regulate cortisol that not only include lifestyle changes but also social factors.

• A healthy lifestyle that includes eating well, sleeping enough, and limiting caffeine and alcohol will support your body in handling stress.

• Having a consistent routine or daily schedule can bring stability and reduce anxiety.

• Social support can make a difference. Talk to friends, family, or a therapist about what's stressing you out - it can help you gain perspective and feel supported.

• Practice mindfulness or yoga to stay present and lessen the impact of stress.

• Don't be afraid to set boundaries and say no to things that add too much stress to your life - it's okay to prioritize your well-being.

Right nutrition is key

Nutrition plays a crucial role in improving overall well-being and fighting health challenges. In this case too, what you eat and drink can either alleviate stress or elevate it, thus having a significant impact on cortisol levels in your body.
Dhvani Shah, a Mumbai-based nutritionist, agrees. She shares tips on incorporating right nutritional practices in your routine to reduce stress and regulate cortisol.

Dos

• If you want to reduce cortisol, have foods that are alkalizing and more anti-oxidant based like fresh vegetable juice, lots of fruits and veggies in your meals, ingredients like amla, haldi, ajwain, and seasonal fruits like jamun, papaya, mango.

• Essential nutrients

Omega-3, also referred to as healthy fats, have anti-inflammatory properties and can help reduce cortisol. You'll find it in nut butters, avocado, olives, fatty fish, coconut, ghee, flaxeeds, etc.

Magnesium is another important nutrient that relaxes nerves and muscles and helps regulate the mineral balance. You'll find it in sprouts, seeds, nuts, etc.

• Waters infused with cucumber, mint, lemon, jeera, ginger, lemongrass or other herbs that suit your body can help alleviate stress. These have phytochemicals that can prove to be beneficial for health.

Don'ts

• Avoid foods that are high in sugar, processed foods, high-fat foods, alcohol, caffeine, foods high in chilli content, etc. These can lead to oxidative stress, which causes increase in cortisol.

• Avoid eating anything heavy after sunset. You can consume something light after that like nuts, milk or soup. This gives your body more time to digest cooked food leading to better anti-oxidant load and less oxidative stress.

The primary prerequisite to regulating cortisol is managing stress. This requires a mix of right nutrition, adequate physical activity, favourable social factors, meditation/relaxation techniques and a healthy sleep routine.