Cortisol: know the stress and insomnia hormone

Cortisol is a hormone that acts as a neurotransmitter in our brain. Considered by the scientific community as the stress hormone, our body produces it in stressful situations to help us cope. The release of this hormone is controlled by the hypothalamus, in response to stressful situations and a low level of glucocorticoids in the blood.

Stress is an emotion/emotional state that generates physical tension. It can come from any situation or thought that makes us feel frustrated, angry or nervous.

In small doses, stress can be positive, such as when it helps us avoid danger or fulfill our goals. However, when stress goes from being a one-time emotion to a recurring emotion or emotional state, it can damage our health.

Cortisol and emotional state

Through our way of thinking, believing, and feeling we can condition our cortisol levels. Scientific evidence shows that by modifying our thoughts, in a certain way we are modifying the biochemical activity of our brain cells.

A lack of sense of humor, being constantly irritated, or having persistent feelings of anger are possible indicators of elevated cortisol levels. As well as the permanent presence of fatigue without having made an effort to justify it and the lack of appetite or excessive gluttony. Depending on our character and how we take life, we will generate cortisol or serotonin.

What is cortisol?

Cortisol is a glucocorticoid. It is produced in a very specific area of ​​our body called the adrenal gland, located just above the kidneys.

Its production is regulated by two basic elements: adrenocorticotropic hormone (ACTH) and our circadian rhythms. In turn, and no less important, the regulation of these two processes depends directly on the pituitary gland, a small gland located in the hypothalamus.

Although this hormone is often demonized, we must remember that all the compounds that are generated and travel through the body have an essential function for its functioning. Cortisol, in fact, is a key hormone in activating the body in situations of imminent danger.

The system responsible for putting the body in emergency mode is called the sympathetic system. Within this, cortisol is responsible for the following functions:

Increases the level of sugar (glucose) in the blood and optimizes its use in the brain. Increases the availability of substances that repair tissues. Limits non-essential functions at that time, such as digestion, reproduction or the immune system.

Cortisol, the stress and insomnia hormone

Situations that we interpret as stressful increase our cortisol levels. Now, this glucocorticoid, Despite how badly we have painted it, it is essential to have a good quality of life.

The reason? An average and balanced basal level of cortisol in our body helps us during the day to stay awake and active, and is reduced at night to facilitate rest.

In fact, Harvard Medical University conducted a study together with various hospitals where it demonstrated that a moderate level of cortisol is key to human well-being.

It is not, therefore, about reducing its presence as much as possible, since our brain needs this average activation to function much better in our daily lives.

Cortisol and circadian rhythms

Now, it must be said that Cortisol levels are also variable within the day itself. There are people who are more active in the morning and others who do not easily get into a rhythm until after eating. However, it is normal for it to gradually reduce as the day goes by, reaching minimum levels when it is time to fall asleep.

However, If cortisol levels do not decrease at night, Because the stress response remains active, it is normal for us to find it difficult to fall asleep. Cortisol plays an important role in our health and well-being, raising its levels with each problem we identify as a threat.

When our cortisol levels are optimal, we feel mentally strong, clear and motivated. If on the contrary, are low, we tend to feel confused, apathetic and fatigued.

Regulating stress is relevant and in many cases it is not easy. In a healthy body, the stress response kicks in and then allows the relaxation response to take over.

If our stress response is activated too frequently, it is harder to turn off and therefore imbalance is more likely. On the other hand, when stress persists and the long-awaited relaxation does not come, we get sick.

Cortisol and our cognitive performance

This information is crucial as well as interesting: A high and chronic level of cortisol will directly affect our cognitive processes. That is, skills such as memory, attention, problem solving or even decision making can be affected if the level of this hormone is excessive.

What’s more, studies such as the one carried out at the University of Rochester and the University of Minnesota and Mt. and published in the journal Child Development they reveal to us that Those children raised in stressful and dysfunctional environments show poor cognitive development.

High cortisol affects brain development, which is why they can present serious problems in learning and school performance.

Stress causes many diseases

Stress is the way the body tries to solve a problem, but when the situation becomes recurrent, it can cause diseases such as diabetes, depression, insulin resistance, hypertension and other autoimmune diseases.

Our body’s response to stress is protective and adaptive in nature. On the contrarythe response to chronic stress produces a biochemical imbalance which, in turn, weakens our immune system against certain viruses or alterations.

Research has shown that Recurrent or very intense stress is one of the factors that contribute to the development of somatizations, as a consequence of the lack of adaptive capacity to changes. There are many psychosomatic diseases caused by stress or triggered or aggravated by it.

When acute stress is continuous, our body can produce ulcers in different parts of our digestive system, as well as cardiovascular problems. Even in people with high risk factors it can cause heart attacks or strokes.

All of these diseases usually progress silently, becoming somatized in different ways and in different areas of the body according to certain characteristics of the affected person.

Social support reduces cortisol levels

Social support and oxytocin interact in our body by suppressing the subjective responses that psychosocial stress produces in us. So, The support provided by family and friends is one of the most powerful protective factors against stress-related illnesses.like the ones we have listed before.

A biological psychology study at the University of Freiburg in Germany, led by Markus Heinrichs, demonstrated for the first time that, in humans, The hormone oxytocin plays a key role in both stress control and stress-reducing effects.

Oxytocin, furthermore, is that essential element that regulates and promotes social behavior (stress modulating factor).

It is difficult to control our level of cortisol in the blood, we know it, but there are certain factors that are easier to regulate directly and that can help us.

We are talking about having a good social support network (people you feel you can count on and you can really count on) or reducing the consumption of certain substances, such as alcohol or tobacco, which indirectly increase our cortisol levels.

A more varied and balanced nutritional diet also helps regulate the levels of this hormone, because a decrease in caloric intake can increase cortisol levels. Besides, including relaxation and meditation exercises in our routine reduces the risk of experiencing chronic stress, This has been concluded by a study from Ohio State University.

According to this study, The simple difference between those who meditate and those who do not is immense. Let us not hesitate, therefore, to take that simple step. Our mind needs a space of peace and balance. And when she is calm, her own body and the entire world tune into that same point of magical well-being. It’s worth a try.

You might be interested…