Cortisol, the new toll to pay

Click once in your feed on any social media feed out of curiosity and soon your timeline is flooded by somatic workouts to punch down cortisol levels target that stubborn cortisol belly and that cortisol puffy faceStress today is an uninvited guest who not only refuses to leave but brings along a host of biological malfunctions While wersquove known for a while what chaos dysregulated hormones can wreck cortisol has been singled out lately maybe because it hits where it hurts the mostmdashthe face and the belly And will not budge and may even accelerate with vigorous exerciseDoctors have known stressinduced hormonal changes to be prevalent since the early 2000s but cortisol has been making headlines lately On TikTok puffycortisolface has been trending for almost a fortnight ldquoCortisol a stress hormone is produced by the adrenal glands that sit right above the kidneys It plays a crucial role in regulating metabolism blood pressure and immune responses Unlike adrenaline which acts quickly and subsides just as fast cortisol lingers in the body When stress becomes chronic this prolonged elevation can lead to serious health problemsrdquo explains Dr OP Tiwari a general physician with over 30 years of experience spanning hospitals in Delhi Mumbai and LucknowJanvi Chitalia Dr Umran Sayed Dr OP Tiwari and Dr Dhrupti Dedhiya gynaecologistThe fitness industry has also pivoted to punch down cortisol with targeted routines usually under the bundle of somatic exercises Fitness trainer and digital content creator Sahil Rasheed agrees that ldquoconversation around cortisol has recently gained traction In fact many professionals in the fitness industry are still catching up with the latest insights Often itrsquos only after consulting a doctor or a nutritionist that they become fully aware of the impact cortisol can have on healthrdquoHealth issues associated with elevated cortisol are varied Common problems include weight gain particularly around the abdomen high blood pressure and disrupted sleep patterns ldquoIt can also lead to irritable bowel syndrome increased anxiety and mood swingsrdquo says Dr Tiwari ldquoWhile cortisol cannot directly kill you it can weaken your immune system making you more susceptible to illness and negatively impacting mental healthrdquoSantacruzbased integrative gut microbiome health coach and functional medicine nutritionist Janvi Chitalia notes that high cortisol has become the new normal for many ldquoNormally cortisol levels should be in the range of 8 and 19 but in cases of burnout they can backflip to as low as 1 and 2 This drastic shift leaves individuals feeling drained even after a full nightrsquos sleep and can contribute to muscle pain and chronic fatiguerdquo she saysIshmeet Kaur a Ludhiana resident believes that awareness about cortisol imbalance is growing partly because it affects onersquos appearance right Nikhil maintains a rigorous workout routine but the longterm effects of high cortisol have significantly impacted his overall health Though not always visible managing cortisol levels remains a persistent challenge for him PicAnurag AhireChronic stress nudges adrenal fatiguemdasha condition in which the adrenal glands are overworked and unable to function optimally The overproduction of cortisol by the adrenal glands can push up Cushing syndrome says Chitalia A fatty hump between the shoulders rounded face and pink or purple stretch marks are indicatorsFor women the implications of elevated cortisol are particularly significant ldquoCortisol can disrupt the balance of reproductive hormones such as oestrogen and progesterone leading to irregular menstrual cycles fertility issues and exacerbating conditions such as PCOS Many women donrsquot realise that their stress levels could directly impact reproductive healthrdquo adds Dr Dhrupti Dedhiya a gynaecologistItrsquos the weight gain despite a healthy lifestyle that sounds the alarm ldquoCortisol triggers the body to store fat as a survival mechanismrdquo Dr Dedhiya explains Itrsquos crucial for women approaching menopause to manage cortisol as hormonal shifts during this time can be intensified by high levels of it leading to severe hot flashes sleep disturbances and mood swings Chitalia expands on this saying ldquoIn women cortisol impacts hormonal balance causing complications such as thyroid dysfunction insulin resistance and constant cravings for sugar and carbs as the body tries to fuel itself under stressrdquoThe threat posed by cortisol has led to the development of specific methods to isolate and read its levels ldquoVarious methods have entered India in recent years to assess cortisol levelsrdquo says Chitalia ldquoThese include the Organic Acid Test which measures organic acids in the urine salivary cortisol tests and DUTCH Dried Urine Test for Comprehensive Hormones test which provide detailed insights into how the body is coping with stress throughout the dayrdquo When cortisol levels drop suddenly it can cause severe fatigue and brain fog This pingponging with stress levels is most harmfulSome of these tests track the pattern of cortisol release giving a detailed picture of how levels fluctuate over 24 hours As in the case of Shraddha Dodmani whose cortisol levels could be measured by just regular blood tests these latest testing methods offer a thorough understanding of cortisol levels for more effective hormone management strategies The retail professional who works at a jewellery firm in Andheri was diagnosed with chronic anxiety in 2022 Shortly after routine blood tests revealed that her cortisol level was highIt was physical strain and not just mental stress that spiked Ludhianabased Ishmeet Kaurrsquos cortisol levels We exercise for the adrenalin rush but itrsquos overworking of precisely this gland that produces excess cortisol When Kaurrsquos weight didnrsquot budge despite a month of muscle training at the gym her doctor confirmed that her nervous system was in a fightorflight mode due to high cortisol and adrenalineldquoDespite being active and maintaining a rigorous workout routine I noticed that my body shape wasnrsquot changing the stubborn belly fat just wouldnrsquot go awayrdquo says Andheri resident and food writer Nikhil Merchant After consulting multiple doctors and trying various medications he found no answers until his nutritionist pointed out that his highstress lifestyle of sitting at a desk for long hours eating outside food and then rigorous exercise was likely the cause ldquoDealing with cortisol is tricky because it doesnrsquot just go away even after intense workouts it keeps coming back creating a cycle of chronic stress and inflammationrdquoCanadabased Umran Sayed a licensed clinical exercise physiologist explains this ldquoPeople often focus on unsustainable methods to lose belly fat like intense workouts While working out five days a week may seem effective initially the frequency often drops over time Itrsquos more sustainable to find a physical activity you enjoy and can do daily to help keep belly fat in checkrdquoLevelling rising levels requires months of effort and a holistic approach ldquoReversing the effects of high cortisol can take up to six monthsrdquo says Chitalia ldquoIt takes Focusing on gut health sleep and overall nutrition Cutting down on starches and sugar is crucial but incorporating complex carbohydrates such as millets brown and red rice and good fats can help stabilise blood sugar levels and calm the gut Magnesiumrich foods like bananas are key in regulating the nervous system which in turn gets the adrenaline gland humming harmoniouslyrdquoMerchant has since shifted focus to managing stress better ldquoBreathing exercises switching from intense workouts to cooldown phases and a diet tailored by my nutritionist have made a significant difference I adopted a no gluten no dairy diet along with a whole range of grains and millets like bajra nachni jowar in various forms along with cooked vegetables Within a week I felt lighter and more in controlrdquo he saysldquoDiet plays a significant rolerdquo says Kaur ldquoThe polluted air we breathe and the fertilisers used to grow our food contribute to cortisol spikes putting the body under constant stressrdquo She took a more holistic approach ldquoI donrsquot take any specific medications but practise Yin Yoga Vipassana and somatic exercises Many people underestimate the power of simply breathing and relaxingmdashit really can make a huge difference to rising cortisol levelsrdquo Dodmani follows a different yet similar routine ldquoExercise practising meditation and making sure I get enough sleep have been key strategies in keeping my cortisol levels in checkrdquo she saysItrsquos common for cortisolrelated issues to be misdiagnosed or symptoms to be misinterpreted ldquoMy symptoms were visible but general enough to be mistaken for other problemsrdquo says Kaur If yoursquore constantly anxious always hungry struggling with sleep or if your digestion is off it could be a sign of elevated cortisol levelsrdquo Merchant never had a puffy face ldquoWhich is why I didnrsquot immediately suspect high cortisol levelsrdquo he says Dodmani faced similar challenges ldquoSymptoms can be subtlemdashfeeling constantly tired saymdashand often go unnoticed until they start to impact daily life I gained around 58 kgs when my cortisol was at its peakrdquo she saysKaur believes that awareness about cortisol imbalance is growing partly because it affects onersquos appearance ldquoWe need to spread awareness and encourage people to slow their lives down not just for appearance but to cultivate positive energy and vibes around usrdquo she says ldquowhich is only possible when wersquore truly relaxed Looks are just one aspect of the issue In the presmartphone era life was slower Now with the constant pressure to be updated things have only become worse and most people with elevated cortisol levels donrsquot even realise itrdquoldquoFor city slickers like us work is perhaps the main source of stressrdquo Dodmani observes ldquoEven when wersquore not working we worry about workmdashwhether itrsquos landing a job or managing it Itrsquos easy to say lsquoyour life your bodyrsquo but our ambitions and responsibilities toward our loved ones put us under stress one way or anotherrdquo