Is cortisol contributing to your metabolic problems?

Do you ever feel like stress is wreaking havoc on your body? You’re not alone. Stress is an element of life we cannot avoid, but how we handle it matters. Cortisol is the body’s main stress hormone, essential for survival, but too much of it can lead to metabolic problems. In this article, we’ll dive into the relationship between cortisol and metabolism and explore how chronic stress can lead to health problems.

What is cortisol, and what does it do?

Cortisol is something that the adrenal glands produce as a response to stress, along with adrenaline. We also refer to this hormone as a “stress hormone” due to its function in our bodies. In response to danger, the body releases cortisol. During times of stress, it prepares our bodies for the “fight, flight, or fright” response.

Cortisol and Metabolism

When we are under stressful conditions, our nervous system receives messages from cortisol, telling it to release glucose from our liver so that we have the energy right away. It also increases our heart rate to support our organs with adequate blood supply. However, anything not related to survival, such as digestion, is slowed down. In short, cortisol mobilizes the body’s energy stores and prepares it for survival.

Is cortisol good and bad?

Cortisol is responsible for keeping us energetic during stressful situations. When blood glucose drops, it taps into our glycogen stores (stored glucose in the liver) to provide energy for fight or flight. However, chronically elevated cortisol can lead to metabolic problems, such as insulin resistance and other metabolic diseases.

How is cortisol connected to insulin and blood glucose?

In the body, cortisol, and insulin regulate blood glucose levels. Insulin is responsible for directing glucose to each cell by unlocking its “door” and allowing glucose to enter. This glucose is then converted into energy that the body can use to perform its necessary functions. Insulin also works to store glucose in the liver for later use.

When cortisol levels rise during stress, it triggers the liver to release glucose, causing blood glucose levels to increase as well. In response, the pancreas produces more insulin to restore those levels to normal. This process is necessary to prevent hyperglycemia, which can cause inflammation and other metabolic issues.

These shifts aren’t overall bad when it’s temporary. It’s just when real or perceived stress never goes away and becomes chronic.

Too much stress causes metabolic havoc.

As a natural reaction to challenging situations, stress is beneficial in the short term. However, long-term stress can adversely affect metabolic health, resulting in various difficult issues. Here are three ways that too much stress can cause metabolic havoc:

Elevated Cortisol Can Cause High Blood Glucose Levels (Hyperglycemia)

One of the primary ways stress affects metabolism is through its impact on blood glucose levels. As a result of chronic exposure to cortisol, cells are unable to utilize glucose effectively, resulting in insulin resistance. As a result of cortisol and growth hormone, fat and muscle cells become less insulin-sensitive, making the body less able to control glucose levels resulting in hyperglycemia.

A high blood glucose level can damage blood vessels and organs, causing complications like heart disease, kidney disease, inflammation, and nerve damage.

According to research published in Diabetes Care, cortisol levels are significantly higher in people with type 2 diabetes than those without diabetes. The study suggests that chronic stress and elevated cortisol levels contribute to the development of insulin resistance and type 2 diabetes.

Hyperglycemia and inflammation

An abnormally high blood glucose level is called hyperglycemia. Many factors can contribute to this condition, including diabetes, stress, medication, or a poor diet. When hyperglycemia persists for an extended period, it can cause damage to various organs, including the blood vessels, nerves, kidneys, and eyes.

Inflammation is one of the mechanisms whereby hyperglycemia damages organs. The immune system responds to infections, injuries, or foreign invaders during inflammation. Chronic inflammation, however, can result in tissue damage and dysfunction.

Studies have shown that hyperglycemia can activate various inflammatory pathways in the body, such as the nuclear factor-kappa B (NF-κB) pathway, the advanced glycation end products (AGEs) pathway, and the oxidative stress pathway. These pathways can produce pro-inflammatory cytokines, including interleukin-1 (IL-1), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α).

When these cytokines are released, they can attract immune cells to the site of inflammation, such as macrophages and neutrophils, and amplify the inflammatory response. Chronic inflammation can lead to tissue damage, fibrosis, and impaired organ function.

Thus, hyperglycemia can trigger inflammation by activating multiple inflammatory pathways in the body, releasing pro-inflammatory cytokines, and attracting immune cells. This process can contribute to the development and progression of various chronic diseases, such as diabetes, cardiovascular disease, and neurodegenerative disorders.

Stress Can Trigger Overeating, Especially for High Sugar & Carb Snacks

Stress can also cause overeating, especially high-sugar and carb snacks, which can further compound the problem of high blood glucose levels. According to a study, women who experience stress tend to eat more fattening, sugary foods.

Furthermore, eating sugary foods can cause a dysregulated cortisol response, making it harder for individuals to handle stress. Another paper published in Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy found that chronic stress can lead to a dysregulated cortisol response, which can cause an increase in appetite for high-sugar and high-carb snacks. In turn, this leads to higher glucose spikes and dips, causing overeating and metabolic problems.

Reasons how stress causes sugary foods overeating

There are several reasons why stress can lead to overeating high-sugar and carb snacks:

Firstly, stress can lead to emotional eating, where individuals turn to food to cope or to feel better after dealing with negative emotions. These high-sugar and carb snacks can provide a temporary sense of comfort or pleasure, leading to a desire to consume more of these foods.

Secondly, stress can affect appetite hormones, such as ghrelin and leptin, which can increase hunger and decrease satiety. This can result in individuals feeling more hungry and less satisfied after eating, leading to a desire to consume more food, especially high-sugar and carb snacks.

Thirdly, stress can also affect the brain’s reward centers, leading to an increased desire for highly palatable foods, such as those that are high in sugar and carbohydrates. These foods can provide a sense of pleasure and reward, which can lead to cravings and overeating.

Stress Can Disrupt Sleep, Causing That 2-4:00 AM Wake-Up

Stress is also known to disrupt Sleep, and one common manifestation of this disruption is the 2-4 AM wake-up phenomenon. In most cases, people who experience stress-related sleep disturbances wake up between 2-4 AM and find it difficult to fall back asleep.

According to the National Sleep Foundation, stress-related insomnia can occur due to the release of cortisol during the body’s stress response. This may lead to a person waking up at night and having difficulty falling asleep again.

How stress disrupts Sleep and Causes Wakefulness

Here’s a closer look at how stress can disrupt sleep and cause this wake-up phenomenon:

Increased cortisol levels:

Stress activates the body’s stress response, which includes the release of cortisol. An elevated cortisol level can disrupt sleep patterns and interfere with sleep-wake cycles. Specifically, cortisol levels naturally rise in the early morning hours, which can cause individuals to wake up between 2-4 AM and have difficulty falling back asleep.

A study found that stress can increase the activity of the hypothalamic-pituitary-adrenal (HPA) axis, leading to increased cortisol levels. This can disrupt the normal sleep-wake cycle and cause awakenings during the night, particularly between 2-4 AM.

Increased sympathetic nervous system activity:

A stressful situation can activate the sympathetic nervous system, which prepares the body for action. The increased heart rate, blood pressure, and arousal make falling and staying asleep difficult. Additionally, sympathetic nervous system activity can cause individuals to wake up during the night and have difficulty returning to Sleep.

A study published in the journal Sleep found that stress can increase the activity of the sympathetic nervous system, resulting in an increase in heart rate, blood pressure, and arousal. This can interfere with the ability to fall asleep and stay asleep and cause awakenings during the night.

Increased likelihood of nightmares and other sleep disturbances:

Stress can also increase the possibility of experiencing nightmares, vivid dreams, and other sleep disturbances. In some cases, individuals who experience these disturbances may wake up during the night and have difficulty falling back asleep.

A study found that stress can increase the likelihood of experiencing nightmares and other sleep disturbances, which can disrupt sleep and cause awakenings during the night.

Conclusion

Cortisol is a vital hormone for survival. It keeps us energetic and helps us manage stress. However, prolonged elevated cortisol levels can cause metabolic problems such as hyperglycemia and inflammation. Chronic stress can cause dysregulated cortisol responses. Making it harder for us to handle stress and leading to further metabolic issues. It is important to manage stress levels and maintain a healthy lifestyle to avoid the negative effects of chronic cortisol elevation.