Social media platforms have seen a surge in content warning about the dangers of high cortisol, often referred to as the "stress hormone." However, nutrition experts are working to separate fact from fiction regarding this vital hormone.
NYC-certified dietitian and nutritionist Amy Shapiro explained that cortisol is a biological necessity produced by the adrenal glands. It plays a crucial role in waking up in the morning, providing energy, and supporting the immune system, particularly during stressful situations. Normally, cortisol levels follow a daily cycle, peaking in the morning and decreasing at night.
Problems arise when the body experiences prolonged stress, leading to chronically elevated cortisol levels. According to the Mayo Clinic, this can disrupt bodily processes and contribute to issues such as anxiety, sleep disturbances, and weight gain. Shapiro noted that signs of cortisol imbalance can include frequent illness and feelings of burnout. While some social media trends link symptoms like a "moon face" directly to high cortisol, Shapiro suggests these can often be misleading and may be influenced by factors like diet, high salt intake, or inadequate hydration, rather than solely by cortisol levels.
For those concerned about their cortisol levels, self-diagnosis is not recommended. Shapiro advises consulting a doctor, who can order saliva or blood tests for accurate measurement.
Managing Cortisol Levels
Effective management of cortisol levels involves identifying and mitigating daily triggers. Shapiro highlighted that caffeine, especially when consumed on an empty stomach, can increase cortisol. Similarly, intense exercise, particularly late at night, can also cause a cortisol spike; it is generally recommended to exercise in the morning when cortisol levels are naturally higher.
Other factors that can negatively impact cortisol balance include consuming ultra-processed and high-sugar foods, drinking soda, not maintaining a balanced diet, experiencing high stress, and insufficient sleep or physical activity. Shapiro emphasized the importance of stress management in today's high-stress society.