The fight & flight response

Cortisol is the body’s main stress hormone that works with certain parts of our brain to control our mood, motivation, and fear. Shikha Mahajan tells you how to keep it under check

At one time or another, we’ve all been anxious. Before a significant test, interview, or presentation, you know the sensation of being nervous. Your heart pounds loudly, your emotions churn, your breathing picks up, and you tend to blush.

This is when your body releases a hormone called cortisol, also referred to as a stress hormone, when you feel stress, which increases your heart rate, increases your blood pressure and blood glucose levels, rushes blood to the brain and heart, and temporarily shuts down processes in the body that are unnecessary for stress control, such as reproduction and digestion.

What does cortisol do?

It regulates various functions in the body and most cortisol receptors are found in body cells. Cortisol may assist in blood sugar balance, metabolism management, inflammation suppression, and memory formulation. It regulates the salt-water equilibrium and helps to regulate blood pressure. Cortisol defends the developing foetus even in women after pregnancy. All of these functions make cortisol a critical hormone to sustain overall health and well-being.

Cortisol is a central steroid hormone in a class known as glucocorticoids. It is processed in the adrenal glands above the kidneys. Apart from helping your body adapt to stress, its other functions include:

Increasing blood sugar

Reducing inflammation

Suppressing the immune system

Aiding in nutrient metabolism

Generally, cortisol release is closely linked to the circadian cycle of the body, with 50–60% of it released at 30–40 minutes walking time and levels dropping all day. Your hypophysis and the hypothalamus in your brain control development and release. Cortisol and adrenaline are released from the surrender glands at periods of heightened tension. This induces a rise in heart rate and level of energy to brace the body for a risky situation. Although this response is normal, sustained cortisol rises can cause negative side effects.

Cortisol is a necessary hormone with major body properties that include elevated blood sugar, inflammatory reduction, immune system suppression, and food metabolism help.

In the short term, this may be useful when coping with a clear stressor. However, it may lead to several health issues if our cortisol levels remain high for long periods. Some include elevated blood pressure, high risk of coronary disease and stroke, heightened risk for diabetes, reduced libido, depression, paranoia, and mood swings.

Foods that help to lower cortisol

There are natural ways to reduce cortisol. Here are some foods that can aid cortisol reduction:

Holy basil

Basil is often known as tulsi. It is a part of a herb class known as adaptogens which helps reduce cortisol production and makes it an effective solution for stress reduction.

Dried apricots

When we are nervous, magnesium soothes the muscles. Magnesium is deficient in our bodies but is found abundant in dried apricot. Magnesium soothes and normalises the muscles that prevent heart palpitations.

Garlic

Garlic is a herb that reduces stress. It activates the immune system and acts as a strong tone which decreases tiredness. The number of stress hormones released can be decreased by garlic and the energy levels can be increased.

Almonds

In times of stress, almonds support our bodies to metabolise energy and to sustain low cortisol levels through magnesium. A big on-the-go snack is raw almonds with a pinch of marine salt.

Water

If you’re dehydrated, your body isn’t running well and this can lead to stress. In fact, being just half a litre dehydrated can increase your cortisol levels.

Kimchi

Kimchi is a fermented vegetable, making it a healthy probiotic. Kimchi also contains the same lactobacilli bacteria present in yoghurt and other ferments. The use of kimchi’s so-called good bacteria helps keep digestion under check.

(The author is a nutritionist.)