Cortisol levels affect one’s stress levels in a major way. Cortisol is a hormone produced by the adrenal glands and released by the endocrine glands located on top of the kidneys. It performs various functions in the body, key among them being the regulation of response of the body to stress.
The other functions include suppression of body inflammations, regulation of blood pressure and blood sugar, regulation of your sleep/wake cycle, and regulating the metabolism of proteins, fats, and carbohydrates. Your body has to constantly monitor your levels of cortisol in order to remain in a state of balance (otherwise known as homeostasis). If your cortisol levels are either higher or lower than normal, they can be harmful to your health.
Normal cortisol levels
Cortisol levels can be checked through the blood, saliva, and urine. The levels are generally higher in the early morning hours then gradually reduce during the day. The lowest cortisol levels occur at around midnight. A different pattern is observed in those who work the night shift and sleep during the day. The recommended normal cortisol levels are 10-20 mcg/dL in the early morning hours and about 10 mcg/dL in the evening hours.
Causes of low levels of cortisol
If your cortisol levels are below the normal level (hypocortisolism), you are considered to have adrenal insufficiency. Adrenal insufficiency is categorized into two; primary and secondary. The main cause of primary adrenal insufficiency is an autoimmune reaction where the immune system attacks the healthy cells contained in the adrenal glands for no apparent reason. This condition is referred to as Addison’s disease. The adrenal glands can also suffer damage due to blood loss to the tissues or an infection resulting in a limited production of cortisol.
Secondary adrenal insufficiency results from an underactive pituitary gland or a tumor in the pituitary gland. This limits the production of the adrenocorticotropic hormone (ACTH) that triggers the adrenal glands to produce cortisol. Therefore, limited ACTH production results in the limited production of cortisol.
Low levels of cortisol also occur as a result of stopping the usage of corticosteroid medication abruptly after using them for a long period of time.
Symptoms of low levels of cortisol
Feelings of fatigue.
Rapid weight loss.
Loss of appetite.
Hypotension- a drop in the blood pressure levels
How then can you regulate your cortisol levels
On the flip side, it is possible to have high cortisol levels, or what is commonly referred to as Cushing’s syndrome if the high levels extend for a long time. It is caused by the consumption of large amounts of corticosteroid medications, production of adrenocorticotropic hormone (ACTH) by tumors in your pituitary glands, and excess growth of the adrenal tissue among others.
Below are ways that can help you lower your cortisol levels or maintain them at the optimal range for a healthier you.
- a) Having enough sleep since lack of adequate sleep causes an increase in your cortisol levels.
- b) Exercising regularly in order to improve the quality of your sleep and reduce mental stress for optimum cortisol levels.
- c) Identifying your stressors and finding ways to eliminate them so as to limit the overproduction of cortisol due to being overly stressed.
- d) Practicing controlled breathing that helps in more stimulation of your parasympathetic nervous system that brings your body to a state of rest, thus lowering your cortisol levels.
- e) Do things that you enjoy and laugh a bit more. This promotes the production of endorphins and in turn suppresses cortisol production.
- f) Do away with tensed and unhealthy relationships that cause you to be frequently stressed. Maintain a healthy and happy relationship in order to control your cortisol levels.
Source
https://my.clevelandclinic.org/health/articles/22187-cortisol
