Exploring the internet’s obsession with the ‘stress hormone’ and its role in keeping you away from your optimum weight

Amid the modern-day hustle culture, the constant effort to get eight hours of sleep and drink eight glasses of water every day, living a stress-free life in the 21st century can feel like a Herculean task. And where there’s stress, there’s cortisol—the villainous sidekick that shows up at the drop of a hat. So it’s no surprise that the internet is buzzing with all things cortisol, particularly its role in weight gain and loss. But is it really an arch-nemesis worth all the hate?

“Cortisol is the steroid hormone produced by the adrenal glands, and it’s the body’s response to stress and low blood glucose levels,” explains Dr Sonali Kagne, consultant endocrinologist at Sir HN Reliance Foundation Hospital, Mumbai. It plays a crucial role in managing the body’s fight-or-flight response, regulating metabolism, maintaining the sleep-wake cycle, reducing inflammation, controlling blood sugar, and regulating blood pressure.

Managing hormones is always a balancing act, and cortisol is no exception. In fact, the levels fluctuate daily. “Depending on your sleep cycle, cortisol levels are usually 50-60 percent higher in the morning,” says Dr Amodita Ahuja, a Delhi-based consultant gynecologist and laparoscopic surgeon. This could explain the puffy ‘cortisol face’ that many experience in the morning. “An abnormal increase, however, can occur due to acute stressors like mental stress, smoking, alcohol, poor nutrition, or malnutrition due to bulimia nervosa or anorexia nervosa, or even excessive exercise.”

DOUBLE-EDGED SWORD

Cortisol has a significant impact on body composition, especially for women, as it interacts with estrogen and progesterone. “Chronic high cortisol levels can increase appetite and cravings, slow metabolism, and promote fat storage, especially around the abdomen,” says Karishma Shah, integrative nutritionist and health psychologist. Conversely, chronic low cortisol levels can lead to fatigue, nausea, loss of appetite, and weight loss. “This can also cause metabolic slowdown, making it harder to burn fat,” Shah adds.

When cortisol levels rise due to stress, Dr Ahuja believes it increases blood sugar levels and reduces fat deposition, leading to weight loss. Simply put, finding an equilibrium is key if you want to avoid getting caught in a vicious cycle.Hormones don’t work in isolation, and cortisol is no exception. Elevated cortisol levels can have a domino effect on estrogen and progesterone in women, contributing to hormonal imbalances and conditions like irregular menstrual cycles, heavier or lighter periods, or PCOS, which in turn can affect weight. “Chronic stress and high cortisol can even lead to decreased fertility,” warns Dr Kagne.

A JUGGLING ACT

Rule 1: You Are What You Eat

Since cortisol is closely linked to blood sugar regulation and metabolism, your diet plays a direct role in controlling the levels. “When you eat highly processed foods or skip meals, your blood sugar drops, prompting the adrenal glands to release more cortisol to restore balance,” explains Shah. This applies to restrictive diets like low-carb or extreme fasting, which also raise cortisol levels, leading to muscle breakdown and increased belly fat storage.

A balanced diet with protein, healthy fats, and fiber-rich carbs can help stabilise cortisol levels. “Focus on magnesium-rich foods to relax the nervous system, vitamin C to reduce cortisol secretion, omega-3 fats for anti-inflammatory benefits, tryptophan-rich foods to boost serotonin and counteract cortisol, and adaptogens to lower the stress response.” Also, prioritise gut health. Probiotic foods like yogurt and fermented vegetables can help reduce cortisol spikes.

The rule of thumb? Eat small, frequent meals every three to four hours to avoid cortisol-driven sugar cravings, stay hydrated, and practice mindful eating.

Rule 2: Move, But In Moderation

“Implement regular, moderate-intensity exercise rather than intense, irregular, or prolonged workouts,” advises Dr Ahuja. High-intensity workouts can elevate cortisol levels. Opt for a mix of physical activities like cycling, swimming, or outdoor running, along with yoga. “Don’t forget to include adequate rest periods between workouts to help regulate the stress hormone.”

Rule 3: De-Stress Away

It all boils down to stress. While you can’t avoid it entirely, the key is to manage the triggers. “Practicing techniques like mindfulness, yoga, or meditation can help regulate stress levels, which in turn helps with cortisol levels,” says Dr Kagne. Additionally, prioritise adequate sleep and maintain a consistent sleep schedule. This means avoiding screens before bed to boost melatonin levels and decrease cortisol for a restful night’s sleep.

FRIEND OR FOE

Contrary to popular belief, cortisol isn’t the evil antagonist it’s often made out to be. It’s a vital hormone for tackling stress. So, is cortisol a friend or a foe? Since stress is inevitable, let’s call cortisol a dubious neighbourhood ‘frenemy’—keep it balanced, and it’ll serve your body well.

Note: Consult a healthcare provider if symptoms of stress persist, as they may recommend laboratory tests to confirm the diagnosis and suggest treatment accordingly. 

Lead image: Shutterstock.com

This piece originally appeared in the April-May print issue of Harper's Bazaar India

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