STOP BLAMING CORTISOL! EXPERTS SAY THE VIRAL STRESS HORMONE IS NOT YOUR ENEMY
If you have scrolled past a video promising to "fix" your cortisol in recent months, you are far from alone.
The stress hormone has become one of the internet's favourite villains, blamed for everything from tiredness to a stubborn tummy.
But Australian experts say cortisol is rarely the real cause of our health woes, and that worrying about it may be missing the point entirely.
In a report published by the ABC this week, two leading researchers explained why the hormone deserves a far kinder reputation.
What cortisol actually does
Cortisol is made by the adrenal glands, two small glands that sit on top of the kidneys.
Associate Professor Theresa Larkin, a cortisol researcher at the University of Wollongong's Graduate School of Medicine, described it as absolutely essential to keep us alive.
She explained that cortisol is involved in everyday body processes such as our sleep and wake cycles and digestion, not just our response to stress.
Levels naturally rise and fall throughout the day.
They also spike when we need a boost, such as when we are crossing a busy road or gearing up for a difficult conversation.
Professor Ann McCormack, an endocrinology specialist at St Vincent's Hospital in Sydney, said cortisol is a broad hormone with complex jobs.
These include helping to regulate blood pressure and the immune system, and playing a part in how we think and process emotions.
It also helps make sure there is enough glucose available to keep us mentally and physically alert.
Why the cortisol panic misses the mark
Professor McCormack cautioned against the flood of social media advice, from skipping coffee on an empty stomach to avoiding certain types of exercise.
She said the evidence is not very strong linking higher cortisol to health problems in people who do not have a diagnosed condition.
She also offered a reassuring message for anyone who has been fretting.
"Cortisol spikes are not something healthy people need to fear," she said.
Associate Professor Larkin put it simply, saying the real problem is the stress rather than the hormone itself.
In other words, cortisol is the messenger, and it is the ongoing pressures in our lives that may be worth a closer look.
When high cortisol is a genuine concern
There are rare medical conditions where the body makes too much cortisol.
One is Cushing's syndrome, which can occur when a tumour causes the body to produce high levels of the hormone.
The ABC reported that sustained high levels can contribute to problems such as osteoporosis, high blood pressure, diabetes and weight gain.
You can read more about the condition on the Mayo Clinic website.
Importantly, cortisol is not something you can easily check at home.
Professor McCormack noted that measuring it requires sophisticated urine, saliva or blood tests.
And if your smartwatch gives you a daily stress score, it is worth knowing that these devices do not measure cortisol.
Anyone genuinely worried about their hormone levels is encouraged to speak with their GP.
Practical ways to ease everyday stress
Rather than chasing cortisol hacks, both experts suggest focusing on the bigger picture of a healthy lifestyle.
Good sleep is a great place to start, and it has been linked to better blood pressure and immune function.
We are designed to be active in daylight and to wind down at night, so a regular bedtime routine and some morning sunshine can be a simple win.
It may also help to take an honest look at the sources of stress in your week.
Workplace pressure is a big one for many of us, with a survey reported by the ABC finding more than one in three Australian workers are experiencing burnout.
Small changes can add up, such as a lunchtime walk or a phone-free hour before bed.
Associate Professor Larkin said she hopes the public conversation will encourage people to understand the science and think about what is really stressing them.
So the next time a video tells you to tame your hormones, you can relax a little.
Your cortisol is simply doing its job, and a cup of tea in the sunshine might do you more good than any viral routine.
