Conquering Cortisol: The Ultimate Guide for Women's Hormonal Health

Cortisol is a steroid hormone that is released by the adrenal gland in response to stress. Responsible for maintaining glucose levels and regulating metabolism, it plays an important role in the body. However, when cortisol levels are elevated or chronically high, it can have a detrimental effect on overall health and wellness. This effect is especially pronounced in women, who experience unique challenges related to hormonal fluctuations. In this article, we will explore the negative impact of elevated cortisol levels on women’s health, as well as highlight the best herbs and supplements for achieving balanced cortisol levels.

Signs and Symptoms of Elevated Cortisol Levels

High cortisol levels can manifest in a variety of ways, from psychological symptoms to physical changes in the body. Some common signs and symptoms of elevated cortisol levels include:

Weight Gain

Cortisol can cause an increase in visceral fat, which is the type of fat that accumulates around the organs in the abdominal cavity. This type of fat is associated with a higher risk of heart disease, diabetes, and other health conditions.

Mood Changes 

Excess cortisol can lead to mood swings, irritability, anxiety, and even depression. This is because cortisol affects the balance of neurotransmitters in the brain.

Elevated cortisol levels can affect the balance of neurotransmitters in the brain in several ways. Cortisol is known to act on the hypothalamus-pituitary-adrenal (HPA) axis, which is a complex system involving the release of hormones that regulate stress response. When cortisol levels are chronically elevated, it can lead to disruption of the HPA axis, affecting the balance of neurotransmitters such as serotonin and dopamine.

Serotonin is a neurotransmitter that is involved in regulating mood, sleep, and appetite. Studies have shown that high cortisol levels can lead to a decrease in serotonin levels. This can result in symptoms such as depression, anxiety, and changes in appetite and sleep patterns.

Dopamine is a neurotransmitter that is associated with feelings of pleasure and reward. Cortisol has been shown to affect dopamine signaling in the brain, leading to a decrease in dopamine levels. This can cause symptoms such as decreased motivation, concentration, and a decreased ability to experience pleasure.

In addition to affecting serotonin and dopamine, elevated cortisol levels can also impact other neurotransmitters such as norepinephrine and GABA. Norepinephrine is involved in the body’s stress response and can cause symptoms such as anxiety and increased heart rate when levels are chronically elevated. GABA is an inhibitory neurotransmitter that helps regulate anxiety and stress responses. High cortisol levels have been shown to decrease GABA receptor activity, leading to increased anxiety and stress.

Fatigue 

Although cortisol is known as the “stress hormone,” it can also cause fatigue when levels are chronically high because cortisol disrupts the body’s natural sleep-wake cycle.

Low Libido

Elevated cortisol levels can lead to a decrease in sex drive or difficulty with sexual performance because cortisol competes for the same receptor binding sites as estrogen and progesterone.

Immune System Suppression 

High cortisol levels can suppress the immune system, making it more difficult to fight off infections and illnesses.

Digestive Issues

Elevated cortisol levels can cause digestive issues in several ways. Cortisol is known to play a role in the body's "fight or flight" response to stress, and when cortisol levels are chronically elevated, it can lead to chronic stress, which can affect the digestive system.

One way that elevated cortisol levels can cause digestive issues is by decreasing the production of digestive enzymes and stomach acid. Cortisol inhibits the production of hydrochloric acid in the stomach, which is necessary for the breakdown of food. When there is not enough stomach acid, food can sit in the stomach for longer periods of time and can contribute to symptoms such as bloating, indigestion, and discomfort.

In addition to affecting stomach acid production, cortisol can affect gut motility, or the movement of food through the digestive tract. Cortisol has been shown to slow down gut motility, which can lead to constipation and other digestive issues.

Another way that elevated cortisol levels can affect the digestive system is by altering the balance of gut bacteria. Research has suggested that cortisol can affect the growth of certain types of bacteria in the gut, leading to a dysbiosis, or an imbalance of gut bacteria. Dysbiosis can contribute to symptoms such as gas, bloating, and diarrhea.

Finally, elevated cortisol levels can affect the intestinal barrier, which is a protective layer that lines the gut. The intestinal barrier helps to prevent harmful substances such as bacteria and toxins from entering the bloodstream. When cortisol levels are chronically high, it can lead to increased intestinal permeability, or “leaky gut,” which allows harmful substances to pass through the intestinal barrier and enter the bloodstream. This can contribute to a range of digestive issues and can also lead to inflammation in the body.

Skin Changes

Elevated cortisol levels can cause skin changes such as acne, thinning skin, and stretch marks.

The Negative Impact of Elevated Cortisol Levels on Women’s Health

Elevated cortisol levels can have a significant impact on women’s health. In addition to the symptoms listed above, high cortisol levels are linked to several health conditions that are more common in women.

Polycystic ovary syndrome (PCOS) 

PCOS is a hormonal disorder that affects up to 20% of women of reproductive age. It is characterized by elevated levels of androgens (male hormones) in the body, which can lead to irregular periods, infertility, and other health problems. Research has shown that high cortisol levels are associated with an increased risk of PCOS.

Menopause Symptoms 

Menopause is a natural process that occurs in women as they age, typically between the ages of 45 and 55. It is characterized by a decline in estrogen levels, which can cause a variety of symptoms such as hot flashes, night sweats, and mood swings. Cortisol can exacerbate these symptoms by disrupting the body’s natural hormonal balance.

Anxiety and Depression 

Women are twice as likely as men to experience anxiety and depression, and elevated cortisol levels may play a role in this disparity. Cortisol can affect the levels of serotonin and dopamine in the brain, which are neurotransmitters that are associated with mood regulation.

Best Herbs and Supplements for Achieving Balanced Cortisol Levels

Thankfully, there are several herbs and supplements that can help regulate cortisol levels in the body. Here are three of the best:

1. Ashwagandha 

Ashwagandha is an adaptogenic herb that has been used for thousands of years in Ayurvedic medicine. It is known for its ability to reduce stress and anxiety and has been shown to improve cortisol levels in the body. One study found that taking ashwagandha for 60 days led to a significant reduction in cortisol levels in participants. For more information on balancing your hormones with ashwagandha, check out my other article here.

2. Magnesium 

Magnesium is a mineral that is essential for many bodily functions, including the regulation of cortisol levels. A deficiency in magnesium can lead to elevated cortisol levels, so it is important to ensure that you are getting enough of this mineral. Good dietary sources of magnesium include leafy greens, nuts, and whole grains. Magnesium supplements are also widely available. For information on which magnesium supplement is best for you, take a look at my article dedicated to "all things magnesium" here. My personal favorite is highlighted below!

3. Rhodiola 

Rhodiola is another adaptogenic herb that is commonly used to reduce stress and improve mood. It has been shown to decrease cortisol levels in the body, as well as improve symptoms of anxiety and depression. One study found that taking rhodiola for 12 weeks led to a significant reduction in cortisol levels in participants with chronic stress.

Elevated cortisol levels can have a significant negative impact on women’s health, from changes in mood to increased risk of hormonal disorders. However, by understanding the signs and symptoms of high cortisol and taking steps to regulate levels with the help of the best herbs and supplements, women can take control of their health and wellness. Talk to your healthcare provider to determine the best plan of action for you.

Think you might have elevated cortisol levels? Check out this video from Dr. Dray, a dermatologist, on the various ways you can tell if you have a cortisol imbalance by looking at your skin.

References

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Sirmans, S. M., & Pate, K. A. (2013). Epidemiology, diagnosis, and management of polycystic ovary syndrome. Clinical epidemiology, 6, 1-13.

Chaudhari, A., Ravi, R., Baligar, P., & Patil, B. (2019). Efficacy and safety of ashwagandha (Withania somnifera (L.) Dunal) root extract in improving memory and cognitive functions. Journal of dietary supplements, 16(5), 524-552.

Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429.

Olsson, E. M., von Schéele, B., & Panossian, A. G. (2009). A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta medica, 75(2), 105-112.