We all feel stressed from time to time—it’s a normal, natural part of life. But have you ever wondered about the science behind stress? What’s actually going on inside of our bodies when we feel that all-too-familiar feeling wash over us?
One of the not-so-secret secrets behind how stress affects the body is a hormone called cortisol, otherwise known as the “stress hormone.” Cortisol has been having a moment on social media lately and there’s a lot of misconceptions about what it is and how it works, so let’s go over the basics of cortisol.
What is cortisol?
Cortisol is a hormone that is produced and released by our adrenal glands, which are located on top of the kidneys and a part of the endocrine system. Cortisol is most notably known for regulating our stress response, but it has other important functions in the body including:
- Helping to regulate blood sugar metabolism
- Playing a role in the sleep/wake cycle
- Influencing cellular energy metabolism
How does cortisol work?
Most organs and tissues in our bodies contain receptors for cortisol, allowing cortisol to influence many bodily functions. In times of stress, cortisol is released at higher amounts into circulation to help keep you alert and triggers the release of glucose from the liver, providing a quick energy source during stressful situations.
Your body regulates cortisol production via the hypothalamus, a brain region that controls hormones, and the pituitary gland, located on the base of the brain. When you experience a stressor, a signal is sent from the amygdala, the brain region that processes emotions like fear, to the hypothalamus. The hypothalamus and pituitary gland work together to signal your adrenal glands to release cortisol during times of stress or when cortisol levels are low.
Cortisol naturally fluctuates in the body, and levels follow a circadian rhythm: it rises in the early morning to help your body wake up and lowers at night, when your body needs rest. Stress will result in a quick, temporary increase in cortisol levels, but it will not be long-lasting. Your body continuously checks cortisol levels to maintain a healthy balance. It's important to keep cortisol levels stable for overall well-being.
What happens when your cortisol levels are off-balance?
It is normal for cortisol levels to fluctuate throughout the day and rise in response to stress, including exercise. However, when unwanted stress increases cortisol production, it can have various effects on the body. For example, since cortisol influences the sleep-wake cycle, stress can disrupt sleep patterns. Over time, this can then result in lower energy or mood, along with irritability. Usually, cortisol levels will naturally fluctuate throughout the day and increase during times of stress. If you suspect your cortisol levels are off-balance, it’s important to consult a healthcare provider and get them checked.
Ways to manage stress
There are many ways to deal with unwanted stress.
- Add a stress support supplement to your wellness routine.* Nature’s Way new Calm Drops are cherry-flavored lozenges that are perfect for on-the-go stress support with fast-acting GABA (gamma-aminobutyric acid) that works within 60 minutes to promote a relaxed mental state.* Cortisol Manager® helps stabilize the stress hormone cortisol to support a healthy stress response.* This product contains a Stress-Reducing Proprietary Blend including Sensoril® ashwagandha and L-theanine to support a balanced cortisol response to stress.*
- Start a journal. Journaling and expressive writing can be therapeutic and help you process everyday stressful situations or thoughts. Write down your dreams, goals, to-do lists, or whatever you want! Putting pen to paper can be more soothing for the mind than you think.
- Move your body. Getting even 30 minutes of movement in per day can work wonders for the mind and body, especially if you work a desk job where movement can be limited during the day. Get those steps in when you have a chance, as walking has been shown to help with stress by releasing endorphins. Not to mention, your muscles and joints will thank you.
- Get your beauty sleep. Managing stress is much easier when you’ve gotten a good night’s rest, and sleep deprivation has been linked to increased cortisol levels. Since cortisol is connected to your sleep-wake cycle, it’s important to make sure you’re getting your 7 to 9 hours of sleep per night to maintain healthy levels.
Find additional ways to manage stress throughout the day here.
