Latest news with #cortisol
Telegraph
3 days ago
- Health
- Telegraph
Cortisol isn't always bad. Here's how to make it work for you
When humans first walked the earth, threats to our lives lurked around each and every corner. Our Stone Age ancestors contended with sabre-toothed tigers, dangerous ravines, famines, droughts and constant fights with other people. Our bodies developed cortisol, the stress hormone, as a way to keep us safe, kicking us into fight-or-flight mode at the first signs of danger. Real hazards are less prevalent in the modern world. So why do three quarters of people in Britain report feeling so stressed at times that they struggle to function? 'Our environments have changed dramatically over the centuries, but our hormones haven't,' says Hannah Alderson, a nutritionist and hormone expert. 'Our bodies are responding to those stressors as if they were real threats to our lives.' No wonder we're all overwhelmed, anxious and fatigued. It's no secret that stress is disastrous for our health. Cortisol is 'part of a group called steroid hormones, which includes sex hormones, and is crucial to our stress responses but also our sleep-wake cycle,' says Alderson. 'It can act like a foghorn in your system, setting off a cascade of actions, overriding systems, influencing metabolism and fat storage, and blocking other hormones and their work in your body.' Despite the stress epidemic, this hormone really does not deserve its bad rap, according to Alderson. 'We need cortisol. It's a pretty amazing hormone and it helps us with all sorts of things,' she explains. 'But with excessive levels of cortisol, we can have too much of a good thing, and need to get back to a more healthy place.' Ultimately, 'stress is a part of life,' says Alderson – 'we can't wrap ourselves in cotton wool and avoid it entirely'. We can actually work with cortisol, she explains. Getting a handle on this much-maligned hormone makes us more productive in the daytime, helps us to rest more easily at night, and leaves us healthier and happier as a result. Make the most of your mornings Cortisol is naturally at its highest in our bodies in the morning. 'It's a motivator that helps us to get going and get things done in the mornings,' Alderson says. In the evening, meanwhile, the sleep hormone melatonin takes over, 'like a changing of the guards', to speed us off to sleep. You might not think of yourself as a morning person, but thanks to this spike of cortisol, our brains are best set up for focused work early in the day. 'Try doing the hard things in your day in the morning, or at least make a to-do list then, as the increased cortisol you have will help you to focus and perform at your best,' says Alderson. One of the tell-tale signs that you've consistently had too much cortisol flowing around your system is that mornings don't feel like the time to get up and go. 'The body can go blind to cortisol when this happens, and this is where people really see problems with burnout,' says Alderson. People in this situation 'find it hard to drag themselves out of bed, their sex drives are low, and they find it tough to motivate themselves'. If that sounds like you, it's still worth making your mornings the busiest part of your day, to help get your natural hormonal cycles back on track. 'It can be helpful to remind your brain what time of day it is,' says Alderson. 'Getting some natural light, increasing blood flow to the brain with light stretching, having a cold shower or going for a quick walk after breakfast can all remind your body that it's morning and trigger its natural responses.' Sleep on your problems Sleeping on an issue really does work, especially when it comes to an argument with a loved one or another emotionally draining problem. The extra spike of cortisol we get each morning helps us to reframe issues and tackle them with more confidence. This is why 'something that seems like a big problem at night often doesn't seem that bad in the morning,' Alderson says. Research suggests that we are better equipped to handle stress in the mornings than we are in the evenings. Aside from our natural hormonal cycles, our cortisol levels spike more in response to stressful events in the earlier part of the day, too. Cortisol increases our blood sugar levels, meaning we have the energy and focus to deal with the problem instead of panicking. 'So try leaving big decisions or resolutions for the mornings, when cortisol is on hand to help,' Alderson advises – and wind down in the evenings with breathing exercises, a warm bath or a podcast, to avert poor decisions. Eat a hormone-friendly breakfast What we eat for breakfast is crucial when it comes to getting cortisol on side, Alderson says. 'Cortisol is a fat-based hormone, so it's a good idea to have a breakfast that's high in healthy fats, as well as protein and fibre for overall energy levels and feelings of fullness,' she says. As cortisol impacts blood sugar levels, Alderson suggests eating a breakfast that helps to regulate blood sugar levels, too: porridge with chia seeds, berries and a dollop of full-fat yogurt, or scrambled eggs with spinach and tomatoes, are go-to dishes for clients seeking to get a better grip on their cortisol. It's also wise to avoid drinking coffee until later in the morning, or at least until you've had breakfast. 'Coffee artificially boosts cortisol levels, and in the mornings you want to let your cortisol levels run naturally instead of interfering with them,' says Alderson. 'Regularly loading up on caffeine on an empty stomach can lead to excessive cortisol levels, which could eventually flatline as this overloads your system. Instead, opt for caffeine-free options within your cortisol awakening response (CAR) window – typically within the first 30 to 45 minutes after you first wake up – as you should already have enough to work with.' Relax before eating How we eat is as important as what we eat when it comes to cortisol. Stress hinders digestion, meaning that we don't absorb all of the nutrients from our food, leading to health issues such as irritable bowel syndrome (IBS) in the long term. Even momentarily pausing our cortisol responses can improve digestion and make us feel healthier, happier and less bloated. 'Try taking five deep breaths before you eat, or at least try to sit down in a relaxed environment when you can, rather than eating on the move or at your desk,' Alderson advises. This can be taken further: 'Even if it's just scrambled eggs for dinner, I always sit at the table and light myself a candle,' says Alderson. Certain supplements, such as liquorice root, can also boost cortisol levels, making it helpful to those whose cortisol responses have flatlined. 'But I don't advise that people start taking liquorice and hope that this alone will make them feel better,' Alderson notes. 'Dietary tweaks like this also need to come in the context of a lower-stress lifestyle, with more time for pause and relaxation and things they enjoy.' Boost your immunity Cortisol is a powerful anti-inflammatory chemical when released into the body in the right amounts, meaning that it can make us more robust against infections. 'That's why eczema creams contain hydrocortisone, a topical corticosteroid that reduces inflammation,' Alderson points out. Yet, in the moment that cortisol is released into our bloodstreams, it suppresses the activity of our white blood cells, weakening our immune systems and leaving us more vulnerable to coughs and colds. Effectively managing day-to-day stress is the best way to support your immune system in the long term, says Alderson. 'I always tell people to find a de-stressing habit that they can stick to,' she explains. 'Whether it's meditation, dancing, knitting, gardening or swimming, people tend to report that they're much less susceptible to colds after they pick a hobby like this up.' Have sex earlier in the day For both men and women, cortisol and sex-drive-boosting testosterone both peak early in the day, making the morning the best time of the day to have sex for those who struggle with sex drive, Alderson says. For those who feel anxious about sex, however, the evening might be a better time to give it a go, as the natural cortisol ebb that happens each evening can help to keep nerves at bay. Tidy up, light a candle, 'and think carefully about what you eat for dinner,' Alderson says. 'Don't pick a meal with lots of ultra-processed ingredients that will leave you feeling bloated, as this will inevitably kill the mood too if you feel uncomfortable'. Plan your exercise carefully Intense activities such as high-intensity interval training (HIIT), sprinting, weightlifting and spin classes are best kept for the mornings, when your cortisol is naturally high – 'You will find an intense workout much easier before work than after it,' says Alderson. Conversely, we can disrupt our natural rhythms when we ask too much of our bodies before bedtime. Pilates, yoga and swimming are all best carried out at night, as they won't boost your cortisol in the same way. 'Too much cortisol right before bed can make it harder to sleep, causing fatigue in the morning and preventing your natural levels from recharging,' says Alderson. Harness cortisol to lose weight Cortisol 'can drive you to crave high-fat and high-sugar foods, and accumulate fat around your middle,' says Alderson – a clever trick of the body's, she says, as this is what powered our ancestors through periods of famine, but it's incredibly unhelpful with today's sedentary lifestyles. Being super-stressed really does make it harder to lose weight, especially the pesky belly fat that so many of us want rid of. 'Even an email that makes you worry can be enough for your body to cling onto belly fat,' says Alderson. The best way to counter that is by 'reminding your body that famine isn't coming,' Alderson says. 'Eat three well-balanced, nutritious meals every day, and choose foods that release energy slowly over time, keeping your blood sugar balanced with protein, fibre, healthy fats and complex carbs.' Where you feel the urge to snack, avoid tubs of ice cream and deep-dish pizzas by 'sense checking if you are actually hungry or just on the hunt for a dopamine hit,' says Alderson. 'If you are genuinely hungry, reach for dark chocolate, fruits like berries and kiwis with high-protein yogurt or nuts, or even your favourite cheeses, to scratch the same itch in a more belly-fat-friendly way.' And above all, relax. 'Your cortisol response is closely tied to your nervous system, which reacts to danger,' says Alderson. 'Take some deep breaths, pick dopamine-boosting activities that make you feel happier, avoid consuming things like true crime podcasts or action horror movies as they will only make you feel more stressed. Get away from screens when you can and spend more time in nature.'
WebMD
5 days ago
- General
- WebMD
Cortisol Belly: Causes and Symptoms
"Cortisol belly" is a popular term used to describe weight gain mostly around your belly area, or abdomen. Sometimes it's called "hormonal belly." It's not a medical term or diagnosis, but it could be a sign of something else happening in your body. Why Does Cortisol Belly Happen? The term "cortisol belly" describes increased levels of the hormone cortisol playing a role in where and how much fat you gain. But different things play a role in weight gain. The cause of weight gain around your belly isn't as straightforward as popular science makes it sound. Causes of weight gain Different things affect your weight, including your diet, the amount of exercise you get, medical conditions you have, your quality and quantity of sleep, and your genetics. Another key factor in fat buildup is hormones present in your system. These include sex hormones (androgen, progesterone, and estrogen), insulin, thyroid hormones, and cortisol. The levels of these different hormones can affect where and how much fat gathers in your body. For example, premenopausal women tend to have a higher share of fat in their thighs, hips, and buttocks. Women who've gone through menopause and lost much of their estrogen may have more fat in their abdomen and upper body. Weight gain at your abdomen can be just below your skin (subcutaneous) or deep inside your body around your organs (visceral). Too much visceral fat increases your risk of certain health conditions such as metabolic syndrome, diabetes, and heart disease. Cortisol and Weight Gain Cortisol is a hormone doctors sometimes call the "stress hormone." Your adrenal glands make it, along with the hormone adrenaline. Both hormones play a role in your response to stress. Adrenaline is your "fight or flight" response that allows you to have energy to fight or run away from a threat. Cortisol follows up your adrenaline rush to help you stay alert for longer. "The idea is that chronic stress leads to high cortisol levels that drives excess abdominal fat accumulation, but this concept is not supported by evidence," says Rexford Ahima, MD, PhD, director of the Division of Endocrinology, Diabetes, and Metabolism at Johns Hopkins Medicine. But there are medical conditions that cause abnormally high cortisol levels, and one side effect of these conditions is weight gain around the belly. Cushing syndrome This condition causes your body to make too much cortisol. You may get it because of a tumor, or as a side effect of certain medications. One of the most common symptoms of Cushing syndrome is weight gain in your belly (while your legs and arms stay slim). If Cushing syndrome is the cause of your belly weight gain, you may also have: Weight gain in the face (sometimes called moon face) A fatty lump between the shoulders (sometimes called a buffalo hump) Pink or purple stretch marks on the stomach, hips, thighs, breasts, and underarms Thin, frail skin that bruises easily Slow wound healing Acne Metabolic syndrome Metabolic syndrome is a cluster of symptoms that increases your risk of type 2 diabetes, heart disease, or strokes. People with metabolic syndrome typically have apple-shaped bodies. That means you carry more fat in your abdomen. Signs of metabolic syndrome include: A waist circumference of more than 35 inches for people assigned female at birth (AFAB) and more than 40 inches for people assigned male at birth (AMAB) High blood pressure of 130/80 mm Hg or higher Elevated blood sugar levels High triglyceride levels (more than 150 mg/dL) Low HDL cholesterol (less than 40 mg/dL for men and less than 50 mg/dL for women). A doctor can make a diagnosis of metabolic syndrome when you have three or more of these signs. "Metabolic syndrome is more common in older people, post-menopausal women, and is associated with insulin resistance and chronic inflammation," says Ahima. "However, we don't fully understand what specifically causes metabolic syndrome. Genetic factors, excessive intake of high-caloric, low-quality ultra-processed foods, inadequate sleep, low physical activity, and psychosocial stress contribute." What does cortisol belly look like? "Cortisol belly" typically refers to weight gain that's mostly in the belly and less so in other places. If your weight gain in your belly is due to Cushing syndrome, you'll notice that your arms and legs stay slim as your belly gains fat. How to Get Rid of Cortisol Belly Lowering your stress levels (and therefore your cortisol levels) won't necessarily make you lose belly weight. But it's a healthy practice that improves overall health that may include weight loss. Try these practices: Get regular exercise. Do something that you enjoy so you look forward to it and make time in your schedule for it. Ahima recommends getting at least 8,000 steps a day and including resistance exercises into your weekly routine. And don't overdo it – too much exercise without enough downtime for rest between workout sessions can make cortisol go up. Prioritize sleep. Tweak your sleep habits so that you're getting quality ZZZs each night. Stick to a consistent sleep/wake schedule, aim for eight hours a night, and keep your room cool, dark, and distraction-free for restful slumber. Promote body and mind relaxation. Certain relaxation techniques such as meditation, breathing exercises, tai chi, and mindfulness help regulate your nervous system and send your body signals to relax, lowering stress. Go outside. Studies show that just 20 minutes in green spaces outdoors such as parks or woods can significantly lower your cortisol levels. Don't smoke. Along with causing overall health harm, some research shows that smoking can raise your cortisol levels and disrupt healthy sleep. Cultivate relationships. Social interaction with people who bring you a sense of calm and contentment can help improve your emotional well-being and mood. If your belly fat is being caused by a medical condition such as Cushing syndrome, your doctor can prescribe treatment that will reduce your cortisol and ease symptoms. "Cortisol blockers can decrease cortisol levels in patients with Cushing syndrome who may not be able to have surgery," says Ahima. "However, there is no proven evidence supporting the use of cortisol blockers as dietary supplements in common forms of obesity." In fact, Ahima warns against companies that claim to be able to cause weight loss by controlling cortisol. These treatments are specific to these conditions – you shouldn't try them to reduce belly fat if you don't have a medical diagnosis. "While psychosocial stress and cortisol have been linked to central obesity in the media, research findings do not support a cause-and-effect relationship between cortisol and central fat accumulation in most people with obesity," he says. Is There a Detox Diet for Cortisol Belly? There's no specific "cortisol belly diet," but there are diet patterns you can adopt for nutritious eating to help reduce inflammation and slow cortisol production in your body. Research shows that certain types of foods can help lower cortisol, such as: Foods high in magnesium: avocados, bananas, dark chocolate, broccoli, and spinach Foods high in omega-3 fatty acids: fish (anchovies, salmon, tuna), chia seeds, flax seeds, and walnuts Foods that promote a healthy gut: Greek yogurt, kombucha, and sauerkraut A diet high in high-sugar foods and drinks, alcohol, and caffeine can spike your cortisol levels. A Mediterranean diet is a smart template for healthy, low-inflammation eating, and it may lower your cortisol levels. A Mediterranean diet focuses on healthy fats and plant-based eating: Plenty of fruits and vegetables Beans, lentils and nuts Whole grains, like whole-wheat bread and brown rice Extra-virgin olive oil (EVOO) as your primary cooking and dressing oil Fish rich in omega-3 fatty acids Cheese and yogurt in moderate amounts Protein from chicken, turkey, fish, and beans Little to no red meat Little to no sweets, sugary drinks, or butter Wine only in moderation (or not at all) Are there cortisol belly supplements? Supplements aren't a cure-all for stress and cortisol levels. "You can get all of the vitamins and minerals you need from healthy food," says Ahima. 'There are no proven supplements to reduce 'cortisol belly.' " One study on stress levels in health care workers suggested there are some herbs and supplements that may lower cortisol. (This doesn't mean they will promote weight loss.) These include: Ashwagandha Rhodiola Lemon balm Chamomile Keep in mind that more research needs to be done before any of these herbs could be recommended. You should always talk to your doctor before trying any herbs or supplements. Takeaways "Cortisol belly" is a non-medical term some people use to describe weight gain in the abdomen. The idea is that weight gain is linked to high cortisol levels, often due to chronic stress. But there's little scientific evidence that cortisol is a primary cause of belly fat in most people. Abdominal fat can result from many things, including diet, stress-eating, genetics, hormone levels, sleep quality, and medical conditions like Cushing syndrome. Healthy weight loss generally involves a balanced diet, regular exercise, getting enough sleep, stress reduction, and avoiding smoking and too much alcohol. Cortisol Belly FAQs What does "cortisol face" look like? "Cortisol face" is a popular term on social media platforms that is used as a description of a swollen, puffy face. There's a condition called moon face (moon facies) that some people call cortisol face. Moon face is a buildup of fat deposits in the sides of your face that causes severe swelling. You can get this when you use corticosteroids, or from medical conditions such as Cushing syndrome or hypothyroidism. If this happens to you, fat deposits on the side of your skull can make your face so round you can't see your ears from the front.
Forbes
7 days ago
- Health
- Forbes
Smart Dental Floss Tracks Levels Of Stress Hormone Cortisol In Saliva
Scientists have created a dental floss that doesn't just clean between your teeth. It gauges your stress levels. It does that by measuring amounts of cortisol in saliva. Produced by the adrenal glands and often referred to as 'the stress hormone,' cortisol plays a critical role in regulating the body's response to stress, in addition to regulating blood pressure, helping control the sleep-wake cycle and influencing other physical functions. Chronic stress can impact us in all sorts of adverse ways — from increasing the risk of cardiovascular disease to decreasing immune function — so controlling and reducing it is essential. The Tufts University team behind the multitasking floss aimed to create a low-cost, noninvasive and simple at-home tool for getting a read on stress levels in real time. 'We didn't want measurement to create an additional source of stress,' Tufts engineering professor Sameer Sonkusale said in a statement, 'so we thought, can we make a sensing device that becomes part of your day-to-day routine?' Sonkusale and his colleagues detail their saliva-sensing dental floss in the journal ACS Applied Materials & Interfaces, and are creating a startup to try and bring the product to market. The dental floss comes in the form of a standard floss pick, with the string stretched across two prongs that extend from a plastic handle. It's not just any string, though. It's a special 3D-printed thread containing a narrow channel that picks up the saliva via capillary microfluidics, or blood vessel activity that moves the fluid along. The spit then gets drawn into the flat pick handle and into an attached tab, where it spreads across cortisol-detecting electrodes and produces a score within 11 to 12 minutes. 'Combined with a wireless readout, this saliva floss offers a convenient way to monitor daily stress levels," the study says. The team tested the device on student volunteers at the Boston university, resulting, according to the study, in highly accurate results reinforced by those of ELISA kits that test a range of antigen targets, hormones and molecules. Still, Sonkusale said the smart floss is best used for monitoring rather than diagnostics, where blood work remains the gold standard. 'But once you are diagnosed and put on medication, if you need to track, say, a cardiovascular condition over time to see if your heart health is improving, then monitoring with the sensor can be easy and allows for timely interventions when needed,' he said. The novel device, the scientists say, could be extended beyond cortisol to detect other salivary biomarkers, such as estrogen for fertility tracking, glucose for diabetes monitoring and even markers for cancer — turning a simple daily dental act into a broader health check-in.
Yahoo
24-05-2025
- Health
- Yahoo
Researchers think this dental floss could track cancer and tell if you're stressed. Here's how
Could flossing your teeth help you track your physical and mental health? Researchers at Boston's Tufts University say they've designed a floss pick system that could one day be used to track a wide range of conditions, including stress – and cancer. The device works by measuring cortisol, which is known as our stress hormone. 'We didn't want measurement to create an additional source of stress, so we thought, can we make a sensing device that becomes part of your day-to-day routine? Cortisol is a stress marker found in saliva, so flossing seemed like a natural fit to take a daily sample,' Sameer Sonkusale, a professor of electrical and computer engineering, explained in a statement. Sonkusale and his research team published their work on Friday in the journal ACS Applied Materials and Interfaces. The specially designed floss looks just like a common floss pick that consumers can pick up at a pharmacy store. So, how does it work? The string picks up saliva through a narrow channel in the floss. It's drawn into the pick handle and an attached tab, where it spreads across electrical conductors that detect the cortisol. The cortisol is recognized using a technology called electropolymerized molecularly imprinted polymers, or eMIPs, for short. The university noted that it works kind of similarly to a plaster cast, leaving the 'memory' of the cortisol molecule in a polymer around it. Plastic and rubber are types of polymers. This cast could be used to detect cortisol and other molecules in saliva, the researchers said. It could even be used to monitor glucose for diabetes or markers for cancer. It could possibly detect multiple issues at once. 'Biosensors have typically been developed using antibodies or other receptors that pick up the molecule of interest. Once a marker is found, a lot of work has to go into bioengineering the receiving molecule attached to the sensor,' said Sonkusale. He noted that eMIP 'does not rely on a lot of investment in making antibodies or receptors. If you discover a new marker for stress or any other disease or condition, you can just create a polymer cast in a very short period of time.' Furthermore, the researchers say the sensors are accurate — and comparable to the best-performing sensors on the market. They're currently creating a startup to try and bring the product to market. However, Sonkusale noted that saliva markers can still have variations among individuals. 'For diagnostics, blood is still the gold standard,' he said. 'But once you are diagnosed and put on medication, if you need to track, say, a cardiovascular condition over time to see if your heart health is improving, then monitoring with the sensor can be easy and allows for timely interventions when needed.'
The Independent
23-05-2025
- Health
- The Independent
Researchers think this dental floss could track cancer and tell if you're stressed. Here's how
Could flossing your teeth help you track your physical and mental health? Researchers at Boston's Tufts University say they've designed a floss pick system that could one day be used to track a wide range of conditions, including stress – and cancer. The device works by measuring cortisol, which is known as our stress hormone. 'We didn't want measurement to create an additional source of stress, so we thought, can we make a sensing device that becomes part of your day-to-day routine? Cortisol is a stress marker found in saliva, so flossing seemed like a natural fit to take a daily sample,' Sameer Sonkusale, a professor of electrical and computer engineering, explained in a statement. ACS Applied Materials and Interfaces. The specially designed floss looks just like a common floss pick that consumers can pick up at a pharmacy store. So, how does it work? The string picks up saliva through a narrow channel in the floss. It's drawn into the pick handle and an attached tab, where it spreads across electrical conductors that detect the cortisol. The cortisol is recognized using a technology called electropolymerized molecularly imprinted polymers, or eMIPs, for short. The university noted that it works kind of similarly to a plaster cast, leaving the 'memory' of the cortisol molecule in a polymer around it. Plastic and rubber are types of polymers. This cast could be used to detect cortisol and other molecules in saliva, the researchers said. It could even be used to monitor glucose for diabetes or markers for cancer. It could possibly detect multiple issues at once. 'Biosensors have typically been developed using antibodies or other receptors that pick up the molecule of interest. Once a marker is found, a lot of work has to go into bioengineering the receiving molecule attached to the sensor,' said Sonkusale. He noted that eMIP 'does not rely on a lot of investment in making antibodies or receptors. If you discover a new marker for stress or any other disease or condition, you can just create a polymer cast in a very short period of time.' Furthermore, the researchers say the sensors are accurate — and comparable to the best-performing sensors on the market. They're currently creating a startup to try and bring the product to market. However, Sonkusale noted that saliva markers can still have variations among individuals. 'For diagnostics, blood is still the gold standard,' he said. 'But once you are diagnosed and put on medication, if you need to track, say, a cardiovascular condition over time to see if your heart health is improving, then monitoring with the sensor can be easy and allows for timely interventions when needed.'
