Cortisol, often called the “stress hormone,” is important for our body’s response to stress. Cortisol is an important hormone produced by the adrenal glands. It plays an important role in regulating various bodily functions, including metabolism, immune response, and blood pressure. While short-term cortisol spikes are normal, chronic stress can elevate cortisol levels over the long term, which can have harmful effects on physical and mental health. It is essential to recognize the signs and take steps to manage it.
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High cortisol levels can lead to a variety of health problems, such as:
- Weight gain: Increased appetite and altered metabolism can contribute to weight gain, especially around the midsection.
- Weakened immunity: Chronic stress can weaken the immune system, making you more susceptible to infections and diseases.
- Digestive problems: High cortisol levels can disrupt digestion, leading to problems like constipation or diarrhea.
- Sleep disruption: Increased cortisol levels can disrupt sleep patterns, leading to insomnia and fatigue.
- Mood disorders: Chronic stress can contribute to mood disorders like anxiety and depression.
- High blood pressure: Long-term exposure to high cortisol levels can increase blood pressure, which can lead to heart disease and stroke.
Here are 5 symptoms of high cortisol
In an Instagram post, dietitian Manpreet Kalra revealed 5 signs that indicate high cortisol levels in the body.
- Difficulty waking up: If you find yourself struggling to wake up in the morning, even after a full night’s sleep, it could be a sign of high cortisol levels.
- Hump of the back: A rounded upper back, often referred to as a “buffalo hump”, can be a physical manifestation of chronic stress and high cortisol.
- Excessive hunger in the morning: Increased hunger, especially in the morning, can be a symptom of elevated cortisol levels.
- Moon face: A puffy looking round face can be the result of high cortisol, as it can lead to fluid retention.
- Chronic fatigue: Persistent fatigue, even after adequate sleep, can be a sign of chronic stress and high cortisol.
Also read: 5 Herbs That Are Also Natural Anti-Depressants
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How to Manage High Cortisol
- Start your day by drinking a glass of warm water mixed with a quarter teaspoon of rock salt. This simple exercise can help control cortisol levels and hydrate your body.
- Avoid caffeine in the first hour after waking up. Caffeine can disrupt your body’s natural cortisol rhythm, leading to increased stress and anxiety.
- Spend some time outside, especially in the morning, to regulate your circadian rhythm and reduce cortisol levels.
- Consider supplementing with vitamin D, as it plays an important role in regulating cortisol production.
- Instead of avoiding carbohydrates altogether at night, choose a balanced meal that includes complex carbohydrates like whole grains. It may help stabilize blood sugar levels and promote better sleep, thereby balancing cortisol levels.
Balanced Dinner Ideas for High Cortisol:
Here are some balanced dinner ideas suggested by dietitian Manpreet Kalra to help manage cortisol levels:
- Samak Rice and Yellow Moong Dal Porridge with Vegetables: This light and nutritious meal is easy to digest and provides essential nutrients.
- Oats and Green Moong Dal Appe: A delicious and healthy take on traditional appe, this dish is rich in protein and fibre.
- Millet Missi Roti with Seasonal Vegetables: Millet roti is a healthier alternative to wheat roti and can be paired with a variety of vegetables for a balanced meal.
- Paneer Stuffed Millet Roti with Fried Vegetables: A delicious and satisfying meal that is easy to prepare.
- Sattu Stuffed Roti with Coriander Chutney: Sattu, roasted gram flour, is a rich source of protein and fiber. It can be used to make delicious and healthy rotis.
By incorporating these tips and dietary changes into your daily routine, you can effectively manage cortisol levels, reduce stress, and improve your overall health.
