Cortisol, often dubbed the “stress hormone,” plays a vital role in our body’s response to stress. While it’s essential for managing your fight-or-flight response, high cortisol levels can wreak havoc on your health.
For women, chronic high cortisol levels can lead to a range of physical and emotional symptoms that are often overlooked or misattributed to other causes. Understanding these signs can help you take proactive steps toward better health and well-being.
The signs of high cortisol in women
Fatigue and trouble sleeping
Despite getting what seems like enough sleep, you might still feel tired and sluggish throughout the day. Insomnia or difficulty staying asleep are also common signs of elevated cortisol.
Cortisol is naturally higher in the morning and gradually decreases throughout the day. High cortisol can disrupt this cycle, leading to poor sleep quality and persistent fatigue.
How can you fix it?
Practice good sleep hygiene. Create a relaxing bedtime routine, limit caffeine and screen time before bed, and consider mindfulness techniques like meditation to help lower stress levels.
Unexplained weight gain
You may notice stubborn weight gain, especially around your abdomen, despite maintaining a regular diet and exercise routine.
High cortisol levels can increase appetite and cravings for high-calorie foods, particularly sweets and fats. This hormone also promotes the storage of fat in the abdominal area.
How can you fix it?
Focus on a balanced diet rich in whole foods and manage stress through regular physical activity. Mindful eating and regular exercise can help mitigate the effects of high cortisol on your weight.
Mood Swings and Irritability
If you find yourself feeling more anxious, irritable, or experiencing mood swings, elevated cortisol could be a contributing factor.
Cortisol affects neurotransmitters in the brain, which can influence your mood and emotional regulation. Chronic stress can exacerbate feelings of anxiety and depression.
How can you fix it?
Incorporate stress-reducing activities into your daily routine. Techniques such as yoga, deep breathing exercises, or spending time in nature can help balance your mood.
Skin problems
Persistent skin issues like acne, rashes, or even more serious conditions like eczema can be exacerbated by high cortisol levels.
Cortisol can increase inflammation in the body, which can manifest in various skin problems. Stress-related hormonal changes may also lead to increased oil production, contributing to acne.
How can you fix it?
Maintain a gentle skincare routine and avoid harsh products that can further irritate your skin. Look into stress management techniques that can help lower cortisol levels and, in turn, improve your skin’s condition.
Digestive Issues
High cortisol can disrupt digestion, leading to symptoms like bloating, constipation, or diarrhoea.
Cortisol affects the digestive tract by altering the balance of gut bacteria and slowing down or speeding up digestion. This can lead to various gastrointestinal problems.
How can you fix it?
Prioritize a healthy diet rich in fibre and stay hydrated. Consider adding probiotics to support gut health and practice stress-reducing habits to improve digestion.
Memory and concentration problems
If you’re experiencing more frequent memory lapses or difficulty concentrating, high cortisol might be affecting your cognitive function.
Elevated cortisol can impair the hippocampus, the part of the brain responsible for memory and learning, leading to cognitive issues.
How can you fix it?
Engage in activities that stimulate your brain, such as puzzles or reading. Regular physical activity and stress management techniques can also support better cognitive health.
Increased susceptibility to illness
If you find yourself getting sick more often, your immune system might be compromised due to high cortisol levels.
Chronic stress and high cortisol can suppress the immune system, making you more vulnerable to infections and illnesses.
How can you fix it?
Ensure you’re getting adequate rest and nutrition. Regular exercise and stress management can boost your immune function and help you stay healthy.
Managing high cortisol
Prioritize self-care
Regularly engage in activities that you enjoy and that help you relax. Whether it’s reading, gardening, or spending time with loved ones, find what helps you unwind and make it a priority.
Balance your diet
Opt for a diet that includes a variety of fruits, vegetables, lean proteins, and whole grains. Avoid excessive caffeine and sugar, which can exacerbate cortisol production.
Exercise regularly
Physical activity is a powerful way to lower cortisol levels. Aim for a mix of cardio, strength training, and flexibility exercises to keep your body and mind in balance.
Stay connected
Maintain social connections and seek support from friends and family. Talking about your stressors can often reduce their impact.
Practice mindfulness
Techniques like meditation, deep breathing, and progressive muscle relaxation can help lower stress and cortisol levels.
Understanding and managing high cortisol levels is crucial for your overall health and well-being. Remember, if you feel that you’re struggling with high cortisol levels, get in touch with your doctor for a better understanding of your health and the steps you can take to take control of your stress levels.
Compiled by: Jade McGee
First published by Woman & home
Also see: The connection between birth control and weight gain
