Cortisol, commonly known as the stress hormone, plays a vital role in our body’s response to stress and influences numerous physiological processes. It serves as nature’s built-in alarm system, working with certain parts of your brain to control mood, motivation, and fear[4]. While essential for regulating metabolism, immune response, and blood pressure, chronically elevated cortisol levels can lead to significant health complications[3].
Understanding Cortisol’s Role
Produced by the adrenal glands, cortisol serves as a master regulator in our body’s stress response system. The hormone is crucial for metabolism, immune functioning, and is one of the key hormones in the body’s response to acute and chronic stress[3]. In short spurts, cortisol can boost immunity by limiting inflammation, but chronic stress can lead to elevated cortisol levels that open the door for more inflammation[1].
Sign #1: Muscle Loss and Fat Distribution
One of the earliest indicators of elevated cortisol is muscle loss, particularly noticeable in the thighs and buttocks. This occurs due to cortisol’s catabolic effects, where the hormone breaks down muscle tissue to release amino acids for energy during stressful periods. Simultaneously, there’s often an increase in belly fat accumulation, as cortisol promotes fat storage in the abdominal area. This pattern is especially prevalent among older men, who may already experience natural muscle mass decline due to aging[4]. This pattern is especially notable as it includes rounding of the face and thinning of the arms and legs[5].
Sign #2: Sleep Disruptions
Poor sleep has been linked to higher cortisol levels[6]. A telltale sign of high cortisol is the tendency to wake between 2 and 3 AM. This disruption prevents the body from achieving deeper sleep stages, leading to restless nights. Many individuals find themselves lying awake with an overactive mind, unable to quiet their thoughts about daily stresses or future concerns. This creates a vicious cycle where sleep disturbances lead to increased cortisol production, further exacerbating sleep problems. When cortisol levels remain chronically elevated, it can lead to significant sleep disturbances and extreme tiredness[5].
Sign #3: Blood Pressure Changes
High cortisol levels significantly impact blood pressure, especially during stressful situations. As part of the body’s fight or flight response, cortisol release triggers increased heart rate and constricted blood vessels. When this becomes chronic, it can result in sustained high blood pressure, potentially leading to serious long-term risks including heart disease, stroke, and kidney damage[4].
Sign #4: Compromised Immune Function
Elevated cortisol levels suppress immune function by decreasing lymphocytes — the white blood cells that help fight off infection. This makes the body more susceptible to viruses, including the common cold and cold sores[1]. This immunosuppressive effect also increases vulnerability to other infections, including shingles and respiratory illnesses. The combination of high cortisol and disrupted sleep patterns creates an environment where viruses can more easily reactivate, leading to frequent outbreaks.
Sign #5: Respiratory Issues
Cortisol plays a crucial role in controlling lung inflammation and maintaining proper respiratory function. However, chronically elevated levels can lead to cortisol resistance, diminishing its effectiveness in managing inflammation. This can result in increased airway inflammation and susceptibility to respiratory issues, potentially contributing to conditions like asthma and COPD. This is because physical stress activates both the HPA axis and sympathetic nervous systems, affecting multiple body systems including respiratory function[2]. Chronic stress can lead to various physiological effects, including altered immune-inflammatory responses[2].
Sign #6: Anxiety Symptoms
Anxiety is a common manifestation of high cortisol, characterized by persistent worry, restlessness, and difficulty concentrating. This heightened state keeps the body in constant fight or flight mode, leading to physical symptoms such as muscle tension, rapid heartbeat, and shallow breathing. The continuous state of alertness can be both physically and mentally exhausting. Chronically elevated cortisol levels can have negative effects on brain functioning and mood, leading to depression, anxiety, and irritability[3]. People with depression or PTSD often show an impaired ability to regulate cortisol production[3].
Sign #7: Digestive Problems
High cortisol affects various bodily processes, including metabolism and digestive function, particularly contributing to acid reflux. During stress response, the body prioritizes other functions over digestion[2]. The hormone can disrupt normal stomach acid production and slow digestion, increasing the likelihood of acid reflux by relaxing the lower esophageal sphincter. This creates a cycle where digestive discomfort leads to increased anxiety and further cortisol production.
Sign #8: Additional Physical Manifestations
Beyond the primary symptoms, high cortisol can cause various other issues, including:
These symptoms demonstrate cortisol’s widespread impact on multiple body systems[4].
Testing and Management
Doctors can measure cortisol levels through various methods, including blood, urine, and saliva tests. Saliva tests are particularly useful as they can track cortisol’s natural daily fluctuations[7].
Addressing High Cortisol
Managing elevated cortisol levels involves several approaches:
By recognizing these signs and taking proactive steps to manage cortisol levels, individuals can work toward better health and overall well-being.
