There are simple ways to fix them
Watch for the signs(Image: Justin Paget via Getty Images)
Stress is an increasingly common aspect of life for many in modern times, with challenges like the cost-of-living crisis, workplace pressure and the duties of parenting. For some, high stress levels are a constant companion, making cortisol – often referred to as the ‘stress hormone’ – a focal point of discussion amidst rising tensions.
Google has indicated a whopping 557% surge in searches for ‘What supplements lower cortisol?’ from 2023 to 2024, highlighting public concern over stress management. Cortisol is secreted by the adrenal glands and not only manages the body’s response to stress but also influences the sleep-wake cycle and other important functions, reports Surrey Live.
Jane Ollis, a medical biochemist and founder of neurotech venture MindSpire, said: “We need cortisol to perform and it’s natural to have it, particularly in the mornings.
“It becomes bad when we keep triggering the release of it during the day and our body loses its sensitivity to it – which is when chronic health conditions can occur.”
But how can one tell if their cortisol levels are imbalanced?
The symptoms of cortisol irregularityIrregular sleep patterns
“The first symptom is often irregularities in our sleep,” points out Ollis.
“An inability to get to sleep or stay asleep – therefore leaving us feeling fatigued is a huge indicator for some people that their cortisol is out of balance.”
Weight gain
The phenomenon of ‘stress eating’ or ‘comfort eating’ has struck a chord with many.
A research study from 2001, which included 59 healthy women, linked higher cortisol levels to an uptick in appetite.
“Higher cortisol levels can increase our appetite, potentially leading to weight gain,” shares Chloe Brotheridge, hypnotherapist and author of The Anxiety Solution.
Anxiety, irritability, or mood swings
Alongside cravings, erratic emotions might hint at cortisol imbalance, according to Ollis: “If you begin to notice you’re feeling stressed or irritated in situations you usually wouldn’t feel this in, it may also be an indicator that your cortisol levels are a little haywire,”.
It can strip away one’s usual patience, making everyday challenges seem unusually taxing.
Brotheridge further notes: “High stress levels can worsen mental health conditions like anxiety and depression.”
Digestive issues
Chronic stress often wreaks havoc on digestive health.
“Whenever we’re chronically stressed, blood flow is diverted away from digestion, leading to gut imbalances, bloating or worsening symptoms of conditions like IBS,” Brotheridge explains, whilst Ollis mentions how stress can manifest as stomach pain.
There are ways to combat itCombatting the effects of stressPrioritise sleep
Brotheridge urges us to resist the lure of late-night scrolling, highlighting the benefits of disconnecting from screens before sleep.
“Aim to go to bed at the same time every night, avoid phones and heavy meals in the two hours before bed, and create a calming nighttime routine to support deeper, more restful sleep,” she advises.
Practice deep breathing and mindfulness
And don’t overlook mindful breathing and other contemplative practices.
Ollis advocates the use of breathwork as a tool for stress reduction, highlighting its clinically proven benefits.
“Breathwork can regulate your stress response and there is clinical evidence showing how powerful it is to use your body to calm down the mind,” she explains.
She suggests a simple breathing technique: “You can use a breathing pattern of four breaths out on your exhale and do this for at least five minutes. It’s a simple technique that anyone can do, anywhere.”
Get outside as soon as you wake up
Stepping outside first thing in the morning is another tip from Ollis.
“The first thing you should do when you wake up is go straight outside,” Ollis advises. “It’s really important to get sunlight into the back of your eye and it helps regulate your circadian rhythms which will help your cortisol levels over the whole day.”
Movement is key to managing stress, with research indicating that even short bursts of cardio can make a significant difference.
“Never underestimate the power of movement,” Ollis asserts. “Our bodies are designed to move and are much happier when they do so. Even if you don’t want to go to the gym, you get out and move around someway.”
Eat a balanced diet
Brotheridge speaks on the importance of diet in regulating stress levels.
“When we consume sugary or processed foods, our blood sugar rapidly spikes, followed by a sharp crash,” Brotheridge notes. “In response, the body releases cortisol to stabilise blood sugar levels. Aim to focus on whole foods, protein, healthy fats, and fibre to stabilise blood sugar levels.”
Set boundaries and reduce stressors
“If you’re overwhelmed, think about the ‘three D’s’. What can you delete (ie, say no to), delegate or defer?” Brotheridge suggests.
“Have a plan for switching off from work or social media. Will you put your laptop in a drawer at 6pm, turn off social media notifications or delete your work email app from your phone?”