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If you\u2019re like most highway drivers, you\u2019ve likely seen a car alongside yours suddenly stray into your lane, causing you to quickly swerve to avoid being hit. In addition to feeling a pounding heart and quickened breathing, your muscles may also tense and you may break into a sweat.<\/p>\n
This is called a \u201cfight-or-flight\u201d response, honed over many centuries in response to stressful<\/a> situations. It works like this: When threatened, our bodies release a hormone called cortisol which allows us to remain on high alert. When the threat passes, our cortisol levels drop.<\/p>\n While cortisol is also responsible for our circadian rhythm<\/a> and in part influences how much energy we have throughout the day, it is often called the \u201cstress hormone\u201d because of the role it plays in managing the body\u2019s response to acute stressors.<\/p>\n \u201cCortisol is one of the steroids produced by the adrenal gland,\u201d says Dr. Irina Bancos, associate professor of medicine division of endocrinology, ,etabolism and nutrition, and Adrenal Lab principal investigator at the Mayo Clinic<\/a>. \u201cStress leads the pituitary gland to produce higher amounts of ACTH (corticotropin) that travels to the adrenal glands and communicates that cortisol needs to be produced.\u201d<\/p>\n These stressors can be environmental, such as a potential car accident, or anticipatory, says Jeanette M. Bennett, Ph.D., associate professor, psychological studies at the University of North Carolina, Charlotte, such as preparing to speak in public or to have a difficult conversation with a boss or spouse.<\/p>\n \u201cThere is usually a sweet spot,\u201d she says of cortisol levels in the body, \u201ca range that\u2019s heathy or helps our bodies function successfully.\u201d<\/p>\n The problem is when cortisol levels are consistently too high, which can put you at risk of a host of health conditions including high blood pressure<\/a>, a high heart rate and high blood glucose levels, says Bennett. One may feel fatigued, experience poor sleep, get sick more often and experience cognitive changes such as increased forgetfulness. Chronic stress<\/a> is often the culprit.<\/p>\n \u201cIn the past, stressors were life or death, such as running away from a tiger or lion or doing battle with another tribe,\u201d says Bennett. \u201cToday, though, our bodies can still have that same biological response to everyday stressors. That\u2019s where we need to work on how to mitigate and minimize the engagement of that biological stress response because more of the time it is not needed to manage the situation we are in.<\/p>\n Blood, urine and saliva tests can detect high cortisol levels.<\/p>\n If your levels are found to be high, you first want to rule out whether or not you have an adrenal tumor producing cortisol, says Bancos. These tumors may be benign or malignant, and can contribute to Cushing\u2019s Syndrome, a metabolic disorder than can result in weight gain, a moon face, high blood pressure, thirst and increased urination.<\/p>\n \u201cIf your cortisol is high due to lifestyle factors,\u201d says Melissa Groves Azzaro, RDN, LD, owner of The Hormone Dietitian<\/em><\/a>, \u201cthen you need to work on not only what\u2019s causing your stress but also managing your response to stress. I think when people think about stress they tend to focus on external sources of stress like work, family, finances, but not so much on the internal sources that can contribute just as much to adrenal dysfunction.\u201d<\/p>\n In addition to eating balanced meals<\/a>, Azzaro urges her clients to maintain healthy consumption habits.<\/p>\n \u201cSkipping meals or going too long without eating can add stress to the body,\u201d she says. \u201cRiding the \u2018blood sugar rollercoaster\u2019 all day by restricting and then binging is stressful to the body. \u201cKeeping caffeine to no more than 200 mg a day and not consuming caffeine after noon is important, but also other things we \u201cconsume\u201d like watching the news or scrolling social media before bed can stress the adrenals and result in higher cortisol production. Alcohol can also contribute to stress and inflammation in the body.\u201d\u00a0<\/p>\n Both Bennett and Azzaro underscore the importance of consistent good sleep<\/a> and exercise<\/a>.<\/p>\n Studies<\/a> have shown that poor sleep quality can lead to higher stress levels, making it more difficult to handle daily stressors and regulate emotions<\/a>.<\/p>\n Aim for seven to eight hours a night, says Bennett. Sleep habits<\/a> are also important. These include going to bed and waking at the same time each day, sleeping in a quiet, dark, cool room<\/a>, removing devices from the bedroom and taking a break from them before bedtime, and avoiding caffeine and alcohol before bed, according to the U.S. Centers for Disease Control.<\/p>\n Exercise<\/a> is also helpful in reducing stress levels, and has the added benefit of stabilizing mood, and improving sleep and self-esteem, according to the Anxiety and Depression Association of America.\u00a0<\/p>\n While the Physical Activity Guidelines for Americans<\/a> calls for 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity spread out over a week, Bennett says that may not be an option for folks just starting to exercise.<\/p>\n \u201cAnything that gets your body moving is good,\u201d she says. \u201cThat can be walking, or doing yoga, may be going for a bike ride, or parking further from the store or work and walking the parking lot.\u201d<\/p>\n For folks already physically active and in high-stress situations, \u201cthen you need to add in other forms of stress management such as meditation or expressive writing,\u201d she says, \u201creaching out to a therapist or finding someone you can talk with to address things you are struggling with and things and what might be triggering the anxiety.\u201d<\/p>\n Bennett says that in some cases finding ways to cognitively approach stress can help some folks gain control over the situations causing them angst and reduce the hold these stressors have over them.<\/p>\n \u201cFind meaning,\u201d she says. \u201cIf you\u2019ve gotten yourself into a situation that may be overwhelming or unbearable, ask yourself what motivated you to get in the situation in the beginning. This should help you refocus on the why, or meaning for you, when you initially got involved or decided to do XYZ. If you can regain your control over the situation you can control your emotional or psychological response to it, even if you can\u2019t control the situation or outcome. It could help calm down the body and mind.\u201d<\/p>\n Azzaro says that in addition to curtailing bad habits that might be contributing to your daily stressors, focus on things \u201cthat fill us up.\u201d<\/p>\n \u201cThis is different for everyone,\u201d she says, \u201cbut some ideas are reading for fun, music, gardening, learning a new skill, and spending time with those we love. Increasing oxytocin, which we make when hugging those we love, including our pets, is a quick hack for lowering cortisol and improving stress overall.\u201d<\/p>\n Read more on stress:<\/strong><\/p>\n<\/div>\nHow to lower cortisol levels<\/h2>\n
Watch what and when you eat<\/h2>\n
Get enough sleep and exercise<\/h2>\n
Change your thinking<\/h2>\n
Practice self-care<\/h2>\n
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