Cortisol and its Effects on Weight, Anxiety, Depression and Disease Processes

We often hear about the harmful effects of stress on our bodies. But how does it exactly affect us? The answer lies in a hormone called cortisol. Cortisol, also known as the "stress hormone," is released into our bloodstream when we perceive stress. While in small doses, cortisol can heighten memory, increase our immune system and lower sensitivity to pain, chronic exposure can lead to several negative effects, including weight gain and susceptibility to depression.

The Role of Cortisol

Under normal circumstances, cortisol is released when we wake up in the morning or exercise. These levels help regulate our blood pressure and blood sugar levels, and even strengthen our heart muscle. However, when we constantly live in high-stress situations, our body pumps out cortisol incessantly. This constant exposure to high levels of stress hormones exhausts the body's physical resources, impairs learning and memory, and makes us susceptible to depression. Chronic stress causes overall cortisol levels to rise, leading to high blood sugar levels, weight gain, and increased risk for diseases like Alzheimer's, heart disease, diabetes, and even cancer.

Cortisol and Weight Gain

When our cortisol levels are high, our blood sugar levels increase. This causes our pancreas to work harder to keep up with a high demand for insulin. If our glucose levels in our blood remain high, our cells don't get the sugar they need to perform at their best. In response, they send signals to the brain that we are hungry and need to eat. This can lead to craving high-calorie foods, overeating, and subsequent weight gain. Unused glucose in the blood is eventually stored as body fat.

Symptoms of High Cortisol Levels

If you're experiencing symptoms such as anxiety, depression, irritability, bruises and purple stretch marks on the skin, fatigue, headaches, constipation, bloating or diarrhea, weight gain, increased blood pressure, low libido, difficulty recovering from exercise, poor sleep, and muscle pain or tension, you might be suffering from high cortisol levels.

Fighting Against Elevated Cortisol Levels

Fortunately, there are ways to combat elevated cortisol levels. Supplementation of ascorbic acid, or vitamin C, has been associated with a decreased cortisol response after a psychological or physical stressor. A 2017 review of nutrients and stress on women showed that a high dose of vitamin C could reduce anxiety and ease high blood pressure levels in response to stress. Vitamin C deficiency could be associated with several stress-related diseases such as depression and anxiety. In animal studies, vitamin C prevented the expected increase in cortisol levels and exhibited signs of physical and emotional stress, including loss of body weight.

Vitamin B12 and complex vitamins help to metabolize carbs, fats, and proteins, activating stored energy instead of letting it turn into fat.

Magnesium, on the other hand, prevents excessive cortisol, lowers blood pressure and blood sugar levels through insulin control. Better insulin control means fewer sugar cravings. When your body lacks magnesium, it cannot relax and remove excess cortisol. A deficiency in magnesium can increase the body's susceptibility to stress. In fact, some of the highest levels of magnesium in the body are found in the central nervous system, showing how crucial magnesium is for a balanced brain.

Lastly, Zinc acutely and temporarily inhibits adrenal cortisol secretion in humans, offering another way to combat high cortisol levels. By understanding the role of these nutrients and minerals in our body, we can better manage our stress levels and overall health.

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