As a hormone produced by the adrenal gland, cortisol is released by the body to respond to stress and low levels of blood glucocorticoids. This is where the cortisol and metabolic syndrome connection comes into play. Cortisol metabolizes glucose and increases blood sugar. It’s also involved with the body’s insulin usage, immune system, inflammatory response and blood pressure regulation. Medical research links stress and obesity to the production of cortisol. When a person experiences stress, cortisol is released, telling the cells to create more glucose (to respond to the body’s sudden needs) rather than store energy. This means higher blood sugar and added fat, making it almost impossible for an obese person who is experiencing stress to lose weight. In the case of chronic stress, where there is an over-production of cortisol, metabolic syndrome is a likely result, which may develop into diabetes.
Over-Production of Cortisol – How the Body Reacts
Elevated levels of cortisol cause the body to break down muscle, tendons, and ligaments to produce amino acids which it then converts into glucose. It also reduces the levels of testosterone and growth hormone (both important for muscle development). The body’s metabolic rate drops, which results in fewer burned calories. There can be lowered immunity and a suppression of thyroid function. Increased blood sugar (due to the reduced sensitivity to insulin and less glucose moving into cells) is another effect of cortisol. Metabolic syndrome, indicated by insulin resistance, high blood pressure and cholesterol, and obesity, can therefore be a direct result of excess cortisol.
How to Control Cortisol Levels
As stress has been shown to be the main contributing factor in the link between cortisol and metabolic syndrome, any activities that promote relaxation are strongly recommended. We can’t completely remove stress from our lives, but we can find ways to “unwind” and avoid elevated cortisol and metabolic syndrome risks. Your regular routine for stress management can include frequent walks and exercise, yoga, meditation, breathing exercises, listening to relaxing music, or soothing baths. Vitamin C is known to reduce stress (among many other health benefits), so make sure your diet includes foods rich in vitamin C – citrus fruits, strawberries, tomatoes, and broccoli are good choices. Caffeine greatly increases cortisol levels in your body for up to 18 hours after you consume it. It isn’t just coffee that is the culprit – there’s caffeine in sodas and teas. Explore healthier options such as non-caffeinated herbal teas. There are several herbs that are especially good for relaxation. Chamomile and lavender are among the most popular – you can also add them to your bath! Both alcohol and caffeine, in addition to raising cortisol levels, deplete the body’s magnesium, which is known to relax muscles and nerves. A good night’s sleep (6-8 hours) will also help keep cortisol levels in balance.
