Could High Cortisol Levels Be Affecting My Mood?

Many women experience fatigue frequently, waking up with a tired expression and noticeable puffiness. As age progresses, the desire for breakfast may diminish, with a preference for eating later in the day becoming common. Additionally, weight gain, particularly around the abdomen, may occur over time.

According to social media sources, a primary suspect behind these shifts seems to be cortisol. Numerous posts announce, “Signs your cortisol is high,” listing symptoms like tense neck muscles, irritability, thinning hair, and reduced libido.

Another wave of advice advises to “Eliminate these habits to balance your cortisol,” suggesting that avoiding phone use in the mornings, refraining from coffee before breakfast, and limiting high-intensity workouts might help manage cortisol levels.

Nevertheless, a question arises: What is cortisol, and does it genuinely require balancing, or are these simply reactions to a notably stressful lifestyle? With the demands of a busy job, children in various schools, and an impending move across countries at age 44, stress is a constant.

Dr. Gareth Nye, an endocrinologist, describes cortisol as a hormone released by the adrenal glands. Commonly referred to as the “stress hormone,” its primary function involves regulating glucose, aiding in energy production, and reducing inflammation. In medical terminology, it is known as hydrocortisone.

Cortisol levels naturally fluctuate throughout the day, rising in the early morning. Marina Pavlovic Rivas, the founder and CEO of health company Eli, elucidates that cortisol levels peak approximately 30 to 60 minutes after waking to energize the brain and muscles.

As the day progresses, cortisol levels gradually decline, reaching their lowest at bedtime. Rivas emphasizes the importance of maintaining a normal cortisol curve—high in the morning and lower at night. Various factors, including caffeine, excessive sugar, and emotional or physical stressors, can incite spikes in cortisol levels.

However, not all spikes are negative. Significant stressors, such as trauma or illness, elevate cortisol levels to aid recovery and healing, as noted by Dr. Nye. The critical concern lies in avoiding consistently high cortisol, which can interfere with metabolism, cardiovascular health, and cognitive function, ultimately escalating risks for diseases like cardiovascular issues, strokes, and obesity.

Wondering whether one’s cortisol levels are off balance? Additionally, finding ways to address it is essential.

At-home cortisol tests are readily accessible with prices ranging from £24 to £71. Choosing a straightforward £29 option from the London Health Company, the test allows for a finger-tight blood sample conducted in the morning, which is promptly sent off for analysis.

Results come within three days, although the first attempt yields inconclusive outputs, possibly due to improper sample collection. Rivas highlights that a single day’s cortisol reading may not accurately reflect overall health.

The recommendation shifts to a saliva-based test with four sticks to track levels throughout the month. This innovative approach provides continuous monitoring, as an app interprets the results and advises on potential adjustments, such as postponing morning caffeine intake. A morning test reveals cortisol levels at 81 nmol/L at 7:49 AM are considered “good,” promoting a sense of calm. According to Rivas, understanding levels is the initial step, but the following actions are crucial.

What actions should one consider? Aside from eating healthily, exercising adequately, and managing stress, several specific strategies can help control cortisol, particularly for midlife women who may experience heightened sensitivity to cortisol spikes.

Nutritionist Petronella Ravenshear, author of The Human Being Diet, emphasizes the importance of resuming breakfast. This habit aids in restoring sensitivity to leptin, the hormone that signals fullness, balancing overall blood sugar levels. Additionally, Ravenshear recommends minimizing intense exercises, especially later in the day, as they can elevate cortisol due to triggering the body’s fight or flight response. Morning outdoor exposure can reset circadian rhythms, while delaying caffeine consumption until after breakfast can also help.

Above all, managing stress is key. Dr. Nye humorously notes, “Worrying about a hormone tied to stress is ironic,” asserting that the average person shouldn’t be overly concerned about their cortisol levels. With this advice in mind, opting to take things easy may be the path forward, perhaps with a comforting cup of decaffeinated coffee.