In a fast-paced lifestyle, stress has emerged as a constant companion for many. Often overlooked, it silently harms the body through a hormone called cortisol, widely known as the ‘stress hormone’. While
cortisol helps the body stay alert and energised in challenging situations, experts caution that persistently high levels can turn it into a hidden enemy, triggering serious health risks.
According to a report by the Cleveland Clinic, cortisol is produced and released by the adrenal glands in response to stress. It affects nearly every part of the body, preparing it to deal with challenges.
In normal amounts, it is essential for survival. However, consistently high cortisol levels can trigger obesity, high blood pressure, type-2 diabetes, weakened immunity and even sleep disorders, earning it the title of the body’s ‘biggest enemy’.
Health experts explain that prolonged high cortisol breaks down muscles to generate energy, leading to weakness. It also stores fat around the abdomen, causes metabolic imbalances, and reduces the effectiveness of insulin, raising the risk of diabetes.
Excess cortisol accelerates the heartbeat and pushes up blood pressure. When the brain is affected, it can impair concentration and memory. This is why experts call increased cortisol levels the root cause of many modern-day illnesses.
Lifestyle choices also play a major role. Poor sleep. whether caused by late-night phone use, irregular patterns, or frequent waking, keeps cortisol levels abnormally high. Sleep is when the body repairs itself and restores hormonal balance. Without quality rest, stress hormones remain active, leading to fatigue, irritability and low immunity the next day. Experts advise timely sleep, digital detox, and relaxing bedtime routines to keep cortisol in check.
Mental stress is another major trigger. Long-term stress keeps the body in constant high-cortisol mode. Practices such as meditation, yoga, deep breathing, walking, and pursuing hobbies like music, painting or gardening are proven to help reduce stress levels. Experts say adopting a positive outlook and dedicating “me time” daily can significantly balance cortisol.
Diet also has a strong influence. High caffeine, sugar and junk food intake are linked to increased cortisol, whereas a diet rich in omega-3 fatty acids, green vegetables, nuts, fruits and whole grains helps control it. Staying hydrated, exercising lightly, limiting social media use and maintaining a mindful routine are also effective ways to manage stress. Experts suggest that a healthy lifestyle, mindful habits, and balanced nutrition are key to keeping the stress hormone under control.
