Cortisol: Our Worst Enemy Or an Ally?

by Barbara Yakimchuk

Cortisol: Our Worst Enemy Or an Ally?

6 Jan 2025

Image: Midjourney x The Sandy Times

We are all so used to hearing about the dangers of high cortisol levels from every angle. Social media and countless other sources constantly offer ways to “combat stress.” Instagram and TikTok are full of videos like, “If this were the last year of your life, would you really want to spend it stressing over work and everything else?” (It is funny how no one ever mentions that, to live our best year, we still need money.) As a result, many of us end up with a simple mental equation: stress is bad and dangerous. But is it really that straightforward? Let us take a closer look at the benefits and drawbacks that cortisol brings to our lives and what we can do about it.

What is cortisol?

Cortisol, commonly known as the "stress hormone," is produced by the adrenal glands, and its main function is to protect the body from external stress by regulating blood pressure. It also plays a key role in the metabolism of proteins and carbohydrates, as well as carrying out several regulatory functions. While it is widely believed that elevated cortisol levels over long periods of time lead to chronic stress, which in turn slows down many bodily functions, it is not quite so simple.

Cortisol naturally fluctuates throughout the day — rising in the morning and falling in the evening. These fluctuations are part of an adaptive process that helps the body cope with the stresses we face. So, should we really be worried about every slight change in our cortisol levels? Not necessarily.

In times of stress, the body triggers physiological changes that can make you focus on potential negative outcomes — and that is not a bad thing! Actually, quite the opposite — this neural adjustment helped our ancestors survive. When they found themselves in environments filled with hungry animals, thanks to cortisol they had an ability to recognise threats and avoid predators. Luckily, we no longer need to hide from wild animals, but do we still need cortisol? The answer is yes, and let us see why.

Image: Midjourney x The Sandy Times

What are the benefits of stress for the body?

There have been countless studies on the effects of stress on the body, and it is worth taking a look at some to understand how important stress can be for our well-being. The research conducted by the National Laboratory of Medicine shows that the majority of people experience a constant state of stress, affecting between 40% and 90% of their days throughout the year. Speaking from my own experience, I notice that many of my friends seem to be constantly stressed about something, regardless of their social status or job (even if they are employed at all). Stress is something we cannot truly avoid — unless, perhaps, we spend the entire year on a Balinese retreat.

Another study done by the National Laboratory of Medicine, based on the experiment conducted on rodents, found that a brief spike in cortisol, combined with other physiological reactions to acute stress, can strengthen the connections between neurons in the hippocampus — the area of the brain essential for memory and learning. This can also help prevent the development of chronic anxiety.

It is surprising that short (even recurring) bursts of stress can actually help to prevent chronic stress — and this is explained by another study, which showed that people who are accustomed to solving problems and making decisions within short time frames tend to cope more easily with life’s major upheavals. We do not live in a vacuum, and everyone faces their own challenges. That is why preparing for them can be compared to working out your body — tackling small stressful situations can help build resilience.

Lastly, stress can actually serve as a preventive measure against mental diseases. I have a personal example to share: my father has spent his entire life working in high-stress jobs, sleeps only six hours a night, yet at 58, he looks well, dreams of climbing Mountain Kilimanjaro and regularly runs 10 kilometres. Personally, I am convinced there is a connection — and it is scientifically backed! Patricia Boyle, PhD, a professor of psychiatry and behavioural sciences at Rush University, demonstrated in her research that constant mental stimulation, mindfulness, and problem-solving (which sounds like stress, doesn't it?) are essential for preventing Alzheimer’s. On the other hand, passive activities like watching TV can lead to poor cognitive outcomes in older adults.

Image: Midjourney x The Sandy Times

Why is chronic stress dangerous?

It is important to remember that chronic stress is far from beneficial. Research has shown that prolonged stress leads to elevated cortisol levels, which in turn causes a decrease in the concentration of albumins. These element play a vital role in our body, including in the transport of metabolic products and hormones.

Another study revealed similar results — adolescents who constantly experience high levels of stress are more likely to exhibit signs of depression, anxiety, and cognitive impairments. That is why, in cases of chronic stress, it is crucial to seek medical advice and address the issue with healthcare professionals.

When and how should we check our cortisol levels?

It is generally recommended to check your cortisol levels every 6 to 12 months. However, if you are experiencing symptoms such as weight gain, acne, increased hair loss, or insomnia, it is best to consult an endocrinologist.

In Dubai, checking your cortisol levels is incredibly easy. You can visit any available endocrinologist and have your test covered by insurance or simply book your cortisol blood test via the One Life — Home Healthcare Centre service, where it will cost 400 AED. The best part? You do not even need to leave your home — the doctors will come to you and take care of everything!

Professional vision

To avoid being vague, we asked several key questions regarding the management of cortisol and coping with stress Nathalie Syriani — a clinical psychologist with over 25 years of experience specializing in anxiety disorders.

— When someone feels overwhelmed by stress, what practical techniques would you recommend?

— If stress feels overwhelming, here is what I would suggest:

Start with mindfulness or guided meditation — simple breathing exercises can work wonders. Apps like “Calm” or “Breathe” make it easy. Also there is a popular technique I usually recommend, called “4-4-4 method”: when you inhale for four counts, hold for four, exhale for four. This helps calm your nervous system.

Staying active is also crucial — whether it is yoga, jogging, or light stretching, movement can release tension and boost your mood. Prioritise good sleep and eat nourishing foods. And finally, feel free to share your feelings with friends, family, or a therapist — seeking support and gaining an alternative perspective on your problem can make a big difference.

— Why does stress affect people differently?

— The easiest answer is that some people can withstand pressure more easily because they are naturally more resilient or have developed strong coping strategies. However, there are also additional factors. For example, genetics play a role — the key factors are how much cortisol your body produces during stressful situations and how well it regulates that response.

Childhood experiences are significant, too. Supportive environments or early trauma shape how we respond to stress. And those who have faced challenges and succeeded in the past often feel more confident in tackling new stressors. I will repeat myself here — social support is key as well. Having a supportive figure by your side can make a big difference.

— How can we tell the difference between good and bad stress?

— I would highlight three main factors that distinguish good stress (eustress) from bad stress (distress): duration, physical sensations, and the ability to control it.

Good stress is usually short-term and energising, pushing you to grow. Think of preparing for a big event or starting a new job. It feels manageable, and even though your heart rate may spike, it has a healthy response. Examples include planning a wedding, taking on a challenge, or achieving a personal goal.

Bad stress, on the other hand, usually lasts longer. It feels overwhelming, drains you, and can bring on anxiety, frustration, or helplessness. It may also lead to physical symptoms like fatigue, headaches, or a weakened immune system. The key is to pay attention to how your body reacts. Bad stress leaves you feeling stuck or unwell. Recognising the difference allows you to take control.

by Barbara Yakimchuk