Combat cortisol overload – create a low stress lifestyle.

What is cortisol?

Cortisol is a natural steroid hormone.

We create cortisol as part of the flight or fight response. This response readies the body for a fight or to run away from a threat. It enables the body to quickly put all its resources into self-preservation. This response comes in useful if we are being pursued by a predator.

Cortisol increases glucose in the blood to provide energy and make us mentally alert. It also suppresses the immune system and reduces inflammation. Ultimately, it slows down the body’s non-essential functions, including digestion, to focus energy on survival. 

Cortisol is produced by the adrenal glands which sit above the kidneys. When we perceive a threat our brain’s hypothalamus signals to the pituitary gland which in turn prompts the adrenal glands to release cortisol.

Cortisol helps us effectively deal with imminent danger.

Stress is a key trigger for cortisol release.

Cortisol is also known as the ‘stress hormone’ because the fight or flight response which triggers the release of cortisol is the same as the body’s response to stress. The causes of stress have evolved with the evolution of human lifestyles. For example; stress for early humans would mostly have come in the form of a predator or someone looking for a fight. In these scenarios the release of cortisol really helps respond to an imminent threat. Whereas today, different lifestyle factors tend to be at the root of our stress such as work overload, financial pressures etc. These are often ongoing stressors and aren’t limited to a few minutes or hours.

Today’s stressors are often prolonged, leading to too much cortisol in our systems.

Being under constant stress can lead to higher levels of cortisol in our bodies which in turn has a negative impact on physical and mental well-being.

In today’s world, stress doesn’t tend to come in the form of a scary woolly mammoth but instead in the form of financial instability or poor housing or a lack of job security. This sort of stress isn’t a short, sharp discreet event but ongoing. However, irrespective of the stress trigger, the body’s response is similar. Here is the problem, the stress response with the release of cortisol, is helpful in the event of an imminent predatory threat which will be over within minutes or hours but not so helpful if the stress is ongoing for months if not years. Today’s stressors, like job insecurity, are often prolonged, meaning cortisol and other related stress responses become a constant and our bodies aren’t designed for this. Living with constant stress can lead to a maladaptive chronic stress response and heightened levels of cortisol.

Maladaptive chronic stress response and cortisol overload

When the stress response system is chronically activated by repeated or long-term stressors, it can become harmful. This constant activation can disrupt the body's balance, leading to stress-related diseases affecting various systems, including the endocrine, immune, and digestive systems.

Raised cortisol levels over a prolonged time can cause a number of digestive issues:

·        Abdominal cramps, bloating, gas, and constipation

·        Over time, chronic cortisol exposure can increase the risk of developing long-term gastrointestinal disorders, including IBS and IBD. 

·        Disrupted digestion can interfere with the gut's ability to absorb essential nutrients, potentially leading to malnutrition.

Ultimately, cortisol suppresses the normal functioning of the digestive system so if the body is exposed to higher-than-normal levels of cortisol over a long period of time it can have a detrimental effect on the digestive system.

Also, heightened cortisol levels can lead to blood sugar problems like insulin resistance and type 2 diabetes, as the hormone increases blood glucose to fuel a fight-or-flight response. This creates a cycle where the pancreas struggles to keep up with demand for insulin, and the body's cells become less responsive, causing blood sugar to remain high.

Cortisol overload can lead to a self-perpetuating negative spiral.

Elevated cortisol levels contribute to brain changes that heighten anxiety and facilitate the consolidation of fear-based memories, making individuals more likely to engage in maladaptive responses like magnification and helplessness. 

When cortisol levels are high, there's a greater tendency to perceive stressors as threatening, leading to negative cognitive appraisals and exacerbating the stress response. 

Ways to break free from the spiral of cortisol overload.

Breaking free from the downward spiral of cortisol overload requires a conscious shift toward a low-stress lifestyle—a journey of both mind and body. Begin with the essentials: cultivate restorative sleep by prioritizing a consistent bedtime and creating a peaceful sleep environment. Nourishing yourself with balanced meals rich in fruits, vegetables, whole grains, and lean proteins, avoiding excessive caffeine and sugar which can spike cortisol levels.

Physical activity is a potent antidote to chronic stress and has a positive effect on digestion.  Whether it’s brisk walking, cycling, yoga, or dancing, regular movement not only burns off excess cortisol but also triggers feel-good endorphins. Mindfulness practices such as meditation, deep breathing, and gratitude journaling anchor you in the present moment, helping to reset your body’s stress response.

Just as important is the gentle art of saying “no”—set boundaries to prevent overwhelm and make space for quiet reflection and leisure. Engage with supportive relationships and laughter, which can buffer the effects of stress and nurture emotional resilience. Finally, limit exposure to digital devices and information overload; schedule regular breaks from screens and social media.

By weaving these habits into daily life, you can transform cortisol’s spiral into a gentle upward path—restoring balance, vitality, and calm.