by Marvelous Lisa Peters
“Cortisol face” and its derivatives have topped the trends on TikTok and Instagram lately. You almost can’t escape the videos and photos showing an amazing transformation from round and puffed-up faces riddled with acne and inflammation to a toned facial structure and clear, bright skin. Some are obvious advertisements for supplements you ~just have to buy~ and others are posted by “wellness” influencers who swear that naturopathic cures changed their lives.
These dramatic changes in the face and body are linked to how your body produces cortisol in response to stress, and how it affects your health and body structure. That is where cortisol, also known as the “stress hormone,” comes in. If you’ve been confused by hearing the term spouted all over social media, you’re not alone. So, what is cortisol, and what are its effects on the body? Ahead, a hormone expert defines the chemical and the impact it has (or sometimes doesn’t have) on your body.
What Is Cortisol?
For starters, cortisol is the body’s natural response to stress. This hormone helps to keep blood pressure and sugar levels in check and also helps fight against inflammation. It is produced in the adrenal glands and secreted when triggered by stress.
The secretion of cortisol also helps the body to:
- Balance sleep cycles,
- Trigger a fight or flight response in the case of an emergency, and protect the body from extreme injuries,
- Alert the body to engage in physical activities
These responses to physical and mental strain are normal and healthy, and so is cortisol. But just like every other secreted substance in the body, higher levels of cortisol can cause varying degrees of negative effects on the body.
Those who experience regular stress from things like work, a history of trauma, life circumstance changes like unemployment, and even pregnancy are prone to excess cortisol production, says Dr Adaeze Ugwu, MBBs, MScPH, FMCP, a certified endocrinologist.
Stress is a huge factor in increasing cortisol levels. As the body is triggered either physically or mentally, the body releases cortisol which then takes immediate action to counter the trigger. This is beneficial for the proper function of the body. The long-term activation of the body’s stress response and exposure to cortisol and other stress hormones can have deleterious effects like anxiety, weight gain, high blood pressure, heart disease, sleep problems and depression, Dr. Ugwu adds.
In addition to stress, the food you consume also affects your cortisol levels. This is because food sources high in carbs and fats cause more inflammation in the body, which triggers a stress response. Studies show that large consumption of dietary sugar and carbohydrate foods increases cortisol production in the body.
This means that the prolonged intake of processed foods and an unhealthy diet can increase the risk of poor gut health caused by inflammation. To promote a healthy system, Dr. Ugwu recommends a wholesome, balanced diet based around protein, organic foods rich in omega 3, and plenty of fiber to manage your cortisol levels. These food sources have been shown to reduce excess cortisol and maintain a healthy gut and a stable mind.
What Happens When Your Cortisol Is High?
As your body tries to ward off radicals that cause inflammation and stress, it secretes cortisol as a response. This short-term secretion is helpful to the body, and your cortisol levels will go back to normal in no time. But as your body continues to go under constant strain, you find your health status degrading over time.
Think of it as keeping a powerful switch on for a long period. The machine gets spoiled easily as the outage of current is overused. This is what happens to your health as you continue to put a lot of strain on your body for a long time. From mental challenges to physical problems, the effects of high levels of cortisol add a huge disadvantage to a person’s well-being.
Emotional Effects
You may find yourself in an emotional rollercoaster, and a state of restlessness. Your brain doesn’t seem to shut down, and you are hyperactive. You may also experience extreme anxiety and depression.
Your head could be crowded with thoughts and the need to engage in more strenuous activities. This is a sign of high levels of cortisol in the blood.
Physical Effects
Your immunity, sex drive and sleep cycle are unbalanced over time when your cortisol levels are high. Other serious effects could include incessant cravings for sweet and salty foods (which can further worsen the case), high blood pressure, weight gain around your lower belly and face, inability to lose weight, indigestion and gut problems, acne, blotchy skin and drowsiness. You might also experience breakouts and skin problems which is popularly termed “moon face,” a roundness of your face caused by puffiness, likely caused by gut problems.
How To Lower Your Cortisol Levels
To achieve a healthy state of body and mind, you should be able to balance your day-to-day activities. This way, your system would be able to act properly and reduce huge risks in the future. A simple way to do this is to be mindful of your body’s natural response to tiredness and work on it. Taking proper rest, and working out are simple ways you can incorporate into your routine to lower your cortisol levels.
So many women suffer from high cortisol levels without knowing it. Visiting a licensed medical care provider, like an endocrinologist, is crucual to help you get a proper diagnosis of the situation.
For women who also want to try easy and affordable methods to lower their cortisol levels, these simple steps are backed up by science and could be tried at home:
Proper diet
Eating foods rich in omega 3, potassium and magnesium is a recommended way to effectively lower your stress hormone. These food sources not only help reduce stress but also energize your body and provide the fuel your body needs. Food sources like nuts, bananas, greens, fish and green tea are great for bringing your body back to health.
Low-impact exercise
Yoga, light stretching, and low-impact exercises help your body relieve stress and also develop mental and physical flexibility.
As you stretch or lightly massage your body, you may regulate your circadian rhythm and feel an instant surge of relief course through you. Activities like taking a light jog in the morning has also been proven to improve your mental health and clear your mind.
Plenty of rest
Your body can show signs of tiredness after a long day or a stressful activity. Your overall health and ability to function day to day hinges on your willingness to respond properly to these cues and give your body the rejuvenation it needs. You should rest immediately when your body feels tired, as this can keep your cortisol level in check.
Ashwagandha and magnesium therapy
As studies find the link between cortisol and its trigger, supplements which help balance the rising levels of cortisol have also been uncovered. Expert sources reveal that magnesium tackles anxiety by blocking pathways that send cortisol to the brain. Magnesium also has a positive impact on anxiety, which is a major symptom of raised cortisol levels.
Ashwagandha is another well-known herb that helps reduce stress and cortisol levels when used regularly. There are several forms of supplements that you can find over the counter. From sprays to tablets, it is important to take proper advice from a medical professional before consuming. You should also combine activities that help you relax for maximum benefits.
Visiting your doctor
The most effective way to reduce your cortisol levels is to get a proper diagnosis and treatment from an actual expert. Your doctor would not only help manage the condition professionally, but also offer guidance on how to improve your hormone levels long-term.
As TikTok and Instagram bring these amazing transitions to the surface, awareness has been raised on a surface level of cortisol and its effects when released at high levels. Common symptoms like a strange backache or a paranoid intrusive thought doesn’t always mean your cortisol levels are at their peak, but it’s never a bad idea to be on the look out for signs.
