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Social Media Might Tell You To Lower Your Cortisol Levels.
It may seem like every TikTok video you've seen recently has told you to keep your cortisol — aka the "stress hormone" — as low as possible. But despite its slightly unsettling nickname, it's often misunderstood. And can actually play a beneficial role in how we function everyday...so long as it's managed.
What causes changes in cortisol levels?
First, a quick Bio 101 refresher: Cortisol is one of the hormones your body releases when a stress response is triggered. Which is also called your fight-or-flight response. And that’s not always bad: stress can motivate you to get things done. On top of that, cortisol also helps suppress inflammation and regulate your blood pressure, blood sugar, circadian rhythm, and metabolism.
Typically, after a stressful event passes, your cortisol levels go back to normal on their own. But in some cases, cortisol levels can stay high for extended periods of time, which can be detrimental to your health (more on that below). Chronic stress, certain medications, or specific types of cancer can cause elevated cortisol levels. In some cases, excessively high cortisol levels over an extended period of time can cause a condition called Cushing syndrome.
On the flip side, having too little cortisol can be a problem, too. Addison’s disease or hypopituitarism are two conditions where the body doesn’t produce enough cortisol. Thankfully, both can be treated with medicine.
What are low and high cortisol symptoms I should look out for?
Over time, high cortisol levels may contribute to…
Fatigue
Digestive issues
High blood sugar
High blood pressure
Weight gain
Muscle weakness
Excessive hair growth
Low cortisol symptoms may look like…
Fatigue
Weight loss
Low blood pressure
How do I know if my cortisol levels are healthy?
There's no way to know if you have healthy or “normal” cortisol levels without having a doctor perform a cortisol test. (Usually a urine or spit test.) So consider this your warning against social media posts that tell you how to self-diagnose high cortisol levels.
Can you tell me how to reduce cortisol levels?
Maintaining healthy cortisol levels has a lot to do with managing stress. If you’re dealing with chronic stress or feeling on edge lately, experts recommend incorporating some of this into your routine:
Spend time outside. Whether that’s a walk in your neighborhood or a longer hike. Being in nature can lower cortisol levels and so much more.
Laugh. We know it sounds silly, but laughter can help stop the release of cortisol. Feel free to use this as an excuse to binge your favorite comedy.
Eat certain foods. Snack on magnesium-rich foods, which can help stabilize cortisol. Add: Avocados, nuts, and beans to your grocery list.
Get enough sleep. There's a strong connection between cortisol and sleep. If you don't get enough sleep, your cortisol levels could rise — and increased cortisol can prevent you from getting good sleep. And we can't, ahem, stress this enough: You need seven to nine hours every night.
Exercise regularly. In ways that make you feel good. Because it can reduce stress and improve your sleep — both of which can help reduce cortisol levels.
注释：
Cortisol：n
表示“［生］皮质(甾)醇 ”，means " an adrenal-cortex hormone (trade names Hydrocortone or Cortef) that is active in carbohydrate and protein metabolism“，如：Over time, high cortisol levels cause belly fat to accumulate. 随着时间延长，高水平的 皮质醇会导致腹部脂肪积聚。
fight-or-flight: n
表示““打架或逃跑 ”，如：I want you to leave so you can either fight or flight. 我要你离开,你可以决定要继续吵还是逃跑。
Fight or flight response: 或战或逃反应(生物应付威胁时的生理反应)
Inflammation: n
表示“ 发炎；炎症；”，means "a response of body tissues to injury or irritation; characterized by pain and swelling and redness and heat “，如：He has an inflammation of the lungs. 他得了肺炎。
Circadian: adj
表示“生理节奏的 ”，means "of or relating to biological processes occurring at 24-hour intervals; “，如：Sleeping late on weekends can also disruptour circadian rhythm. 周未迟睡也会打乱人体的日夜周期。
Detrimental: adj
表示“ 有害的 ”，means " harmful“，如：Lack of sleep is detrimental to one's health. 缺乏睡眠有害健康。
Cushing Syndrome: n
表示“皮质醇增多综合征, 库欣综合征(肾上腺皮质功能亢进) ”，如：Often massage can reduce fat accumulation, but because of the fatty liver, Cushing Syndrome Dafu convex caused by the ineffective. 经常按摩能减少脂肪的堆积、但对因脂肪肝、柯兴氏综合征引起的大腹凸效果不佳。
flip side: n
表示“ 对立面”，means "a different aspect of something (especially the opposite aspect) “，如：On the flip side, perhaps you're not a rich loser, perhaps you're a broke one. 从另一方面来说，你可能并不是一个富裕的失败者，而是一个一文不名的失败者。
Addison’s disease: n
表示“艾迪生病, 肾上腺皮质功能衰竭症 ”，如：Purpose: To identify the CT findings of Addison disease caused by adrenal tuberculosis(Tb). 目的 :分析并总结活动性结核所致艾迪生病(Addisondisease)的肾上腺CT表现。
Hypopituitarism: n
表示“ [医]垂体机能减退”，如：Type B causes fewer visual disturbances, but more memory distubance and hypopituitarism. B型除引起视力障碍外，还有垂体功能低下；
Incorporate: v
表示“ 合并 ”，means "make sth a part of a group; include “，如：We will incorporate your suggestion in this new plan. 我们将把你的建议纳入这一新的计划。
Magnesium: n
表示“ 镁金属元素元素符号Mg ”，如：Magnesium is the nutrient element in plant growth. 镁是植物生长的营养要素。
Ahem: int.
表示“ 啊哼(用来引起注意或表示怀疑) ”，means " “，如：Ahem, might I make a suggestion? 啊哼, 我可以提个建议吗?
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