Recently, the term "cortisol" has been increasingly regarded as public enemy number one by many people on a weight loss journey!
A search for "cortisol" yields numerous results, including many asking, "How can I lower it?"
Some rumors suggest that cortisol is the culprit behind "unexplained weight gain," and certain lifestyle habits, such as drinking coffee, can cause cortisol levels to rise.
#Long-term Coffee Drinking Leads to High Cortisol# has even made it to the top of trending searches, garnering hundreds of millions of views.
🤫 Could the real culprits be "work" or "school" instead?
I've also received many messages like these:
😟 "Am I suffering from high cortisol?"
🥲 "Is there any way to reduce cortisol?"
😮 "Are the 'cortisol-lowering' products sold online reliable?"
Wait a moment!
Before we jump into "lowering cortisol," shouldn't we first understand what cortisol actually is and whether you really need to lower it?
At the end of the article, you'll find plenty of tips on "managing cortisol" from the perspectives of diet, sleep, and exercise, so be sure to read to the end if you're interested!
Simple Conclusion:
✅ Cortisol is an essential hormone for maintaining health.
✅ The general population doesn't need to be overly anxious about whether they have high cortisol levels and should not deliberately try to reduce it.
Cortisol: Essential for the Body's Stress Response and Emergency Management
Although the term "cortisol" may seem a bit unfamiliar, it is, like insulin and estrogen, a hormone that our bodies need.
You may have heard of the "fight or flight" response: imagine that in ancient times, if humans suddenly encountered a tiger, they might run for their lives or fight the tiger. Whether fighting or fleeing, when facing a tiger, the body would secrete a series of hormones to help prepare for the encounter.
Cortisol is one of these stress hormones. When our bodies are exposed to harmful stimuli from the internal and external environment, society, or psychological factors, cortisol helps us cope with these stimuli.
For example:
✅ Cortisol can raise blood sugar levels to ensure the body has enough energy.
✅ Cortisol promotes fat breakdown, allowing the body to use fat for energy during times of hunger or other stress.
✅ Cortisol increases the body's sensitivity to adrenaline, indirectly enhancing myocardial contractility and maintaining circulatory blood pressure.
✅ Cortisol can also act as an anti-inflammatory, anti-allergic, and anti-shock agent.
The functions of cortisol are extensive and complex. If cortisol levels are too low, it can actually affect normal life, potentially causing hypoglycemia or even hypotensive shock during stress responses.
Imagine a dangerous situation suddenly arises, and most people would run away, but someone with low cortisol might faint on the spot. Isn't that dangerous?
Although we don't often face dangerous scenarios like "a tiger appearing out of nowhere" in modern society, we still encounter various pressures, such as exams, heavy work tasks, and sudden overtime. Cortisol actually helps us mobilize energy and better cope with these situations.
Most Weight Gain Isn't Really Caused by Cortisol
What you might be more curious about is: does cortisol actually make people gain weight? 🤔
It is true that cortisol can affect body weight, but equating "cortisol secretion" with "weight gain" is a bit of an oversimplification.
It cannot be denied that long-term abnormally elevated cortisol levels are indeed associated with weight gain.
Firstly, it can increase appetite, leading to overeating.
Secondly, it can alter fat distribution, making it easier for fat to accumulate on the face, neck, trunk, and abdomen, resulting in a "central obesity" appearance.
Note that the premise here is "long-term" and "abnormally elevated," which could be due to conditions like hyperadrenocorticism or the use of large doses of corticosteroid medications.
Moreover, long-term elevated cortisol often comes with other symptoms, such as easy bruising, stretch marks on the abdomen and skin, thin limbs, and irregular or ceased menstruation.
Long-term abnormally high cortisol levels may lead to "Cushing's Syndrome" 👇
If you're just occasionally indulging in some cravings and have a bit of fat around your belly, it's probably not "cortisol" working behind the scenes.
After all, for most people, occasional cravings are normal, and fat is most likely to accumulate around the waist and abdomen, which is a common physiological phenomenon, so it's not fair to easily blame cortisol.
You might also ask: I don't have these long-term elevated cortisol conditions, but what if my cortisol levels rise in the short term? 🤨
Firstly, cortisol is not a fixed number; like blood sugar, it fluctuates within a certain range and even has a circadian rhythm.
Our cortisol levels are highest when we wake up in the morning and then gradually decrease. This might be the basis for the rumor that "drinking coffee on an empty stomach increases cortisol" – because the body's cortisol levels are naturally higher in the morning.
Secondly, when you encounter stress and stimulation, cortisol secretion increases in the short term to help you cope with these pressures. Once you've resolved the source of stress, due to the body's inherent "negative feedback" mechanism, cortisol levels will naturally decrease.
So, there's no need to deliberately take action to "lower cortisol," as this could disrupt its normal secretion and cause hormonal imbalances.
Normal Cortisol Levels: The Key is to Let Nature Take Its Course
Having read this, you might wonder: What can I do to keep cortisol stable on a daily basis? Should I just do nothing?
In fact, it's as simple as this: Respect its secretion patterns and characteristics, live a normal life, and avoid putting yourself under long-term high pressure and stimulation.
More specifically, those looking to lose weight can adjust their lifestyle habits in terms of exercise, diet, and sleep to help maintain stable cortisol levels.
- Exercise 🏃♀️🏃♀️
- Start with low-intensity workouts and gradually increase the intensity and duration.
- Engage in moderate exercise and avoid overdoing it, as excessive workouts can put too much stress on the body.
- Listen to your body and avoid forcing yourself to exercise when you're not feeling well, such as when you're tired, sleep-deprived, or sick. Resting can also be a form of training.
- Diet 🥣🍽
- Avoid crash diets or binge eating. When the body is in a state of starvation, it's prone to secrete cortisol as a stress response.
- Ensure you consume enough carbohydrates and various nutrients. Many people on a diet cut out carbs, which can indirectly starve the body.
- There's no need to suddenly change your eating habits. Gradual adjustments are better, as sudden changes can be hard for the body to adapt to.
- Allow for moderate "indulgences." Occasional snacks or desserts can help relieve some stress.
- Sleep 😪💤
- Aim to maintain sufficient sleep to allow your body to rest properly.
- Don't be overly anxious if you occasionally experience insomnia or lack of sleep.
Of course, everyone is different, and exercise and dietary habits vary. You can adjust your lifestyle habits selectively based on your situation.
As the saying goes, it's better to have more teammates than enemies. Don't "demonize" cortisol and always think about fighting against it.
