Hormones are the organic chemical messengers found in plants and animals. They serve as carrier molecules that maintain the body's homeostasis by regulating of physiological activities of the body. These are prepared and stored by ductless glands (endocrine glands) of the body and directly poured into the bloodstream.

The hormones act on different functions of the body. Some hormones can also regulate the mood of a person. They can induce stress conditions when required. The specific stress hormone is cortisol, secreted by adrenal glands.

Ways to Control Stress Hormone

Adrenal glands are triangle-shaped, tiny glands that are present above the kidneys. These endocrine glands, called the adrenal glands releases when the brain through the sympathetic nervous system detects any stress to prepare for the "fight or flight" system. It produces a hormone called cortisol in response to stress conditions to warn the body under normal physiological conditions. It is the primary stress hormone and plays many crucial roles in your body, including controlling blood sugar levels. The hormone fluctuates so that even in the morning, its level is higher and gradually decreases throughout the day. 

Some crucial roles played by the hormone are:

  • Reducing inflammation.

  • Managing the utilization of fats, carbohydrates, and proteins.

  • Regulation of Sleep-wake cycle.

  • Controlling the blood pressure.

  • It also has some role in providing immune responses.

Under normal conditions, it works properly and prepares for short-term stress conditions. However, if there are high cortisol levels for a very long period, many difficulties can arise.

What happens when cortisol is high

Researches reveal the following data when there is a long-term increase in the level of cortisol.

Weight gain: cortisol can disturb the appetite and signal the body to store excess fats.

  • Chronic diseases: Increased cortisol levels can lead to different kinds of chronic diseases such as osteoporosis, type 2 diabetes, etc.

  • Difficulty in sleeping: It is seen to link with sleep hormones, thus leading to an impact on sleep quality and length. 

  • Immune system issues: The immune system can also suffer from increased cortisol levels; therefore, there is difficulty in fighting infections.

Reducing Stress Hormone

Increased cortisol should be regulated to keep enjoying a healthy life. Therefore, expert guidance is highly required. Here are some recommendations to help lessen your cortisol levels.

Exercise properly

Exercising correctly can effectively decrease or increase your cortisol level, depending upon the intensity.

Exercising regularly seems to improve the quality of sleep, reduce health, and positively affect overall health. Initially, exercise increases cortisol level but gradually decrease. The extent of cortisol level lessens with average level. The harsh effects of high levels of cortisol can also be reduced. But keep in mind that exercise should be done at a moderate level.

Improving the quality of sleep

Getting enough sleep is necessary to have a healthy level of stress hormone. Rest should be prioritized. People having insomnia problems seem to have more cortisol than usual. Sleep deficiency can lead to other complications as well, such as obesity and decreased mental health.

The sleep routine can be bettered by taking the following measures:

  • Limit caffeine intake.

  • Have a bedtime routine.

  • Limit exposure to mobile phone light at night.

  • Have asleep in a quiet room.

You can track your sleep pattern using some modern healthcare apps.

Have fun and laugh

Having fun and laughing can effectively decrease cortisol levels and stress.

Laughing is linked with better mood, lower blood pressure, reduced stress, and perceived pain. It helps to release endorphins which can suppress cortisol secretion. Interestingly, laughing therapy involving forced laughter is also proven to reduce cortisol.

For having a good mood, try having a good company of friends and limit sorrow. Gardening can also boost your mood and decrease the level of stress. Engage in your hobbies and try listening to relaxing music.

Consider yourself best and avoid guilt

Negative thinking feeling guilty can trigger cortisol production. Try fixing the source to avoid a change in cortisol level. Forget yourself and move on to any guilt to improve your sense of self-being.

Develop a good relationship and if you are married, try minimizing some usual quarrels and complications. Prove yourself as a good person.

The Bottom Line

Stress hormones should be regulated well to avoid any medicinal or emotional disturbance. Therefore, try visiting an expert who can assure you of a healthy lifestyle. For this, visit Marham and consult the best endocrinologists in Lahore as soon as possible.

Additional Frequently asked questions related to stress hormone:

Some additional FAQs which can be helpful to know about stress hormones are provided below:

Can fasting lead to increase cortisol?

Fasting for a long time can increase the cortisol level. Although it can decrease the risk of cancer and other problems, it can trigger a level of cortisol in the bloodstream.

Which food increase cortisol?

Taking a diet high in fats, sugars, and refined grains can cause an increase in cortisol levels. Therefore, it is advised to have a proper diet.

Is a low level of cortisol a problem?

A low level of cortisol may also lead to many complications such as low blood pressure and weakness. So, it must be regulated within a range.

Is there any link between cortisol with sunlight?

Researches show there is no link between cortisol increase or decrease when you are exposed to sunlight. However, if the light interferes with your sleep routine, it may cause problems.