Cortisol is also referred to as the 'stress hormone'. It plays a crucial role in regulating metabolism, blood sugar levels and energy balance. This hormone, though essential for survival, can be harmful if the levels are in excess. The natural cortisol rhythm of the body may be disrupted by chronic stress and poor sleep. This combination may increase cortisol levels, which negatively impacts women's metabolic health.
Women's metabolic health is already a challenging course as they pass through life stages such as menstruation, pregnancy and menopause due to hormonal fluctuations. An imbalance in cortisol levels may further worsen this scenario.
Cortisol stimulates fat and carbohydrate metabolism, creating a surge of energy in our body. While this process is essential for survival situations, it also increases our appetite. Additionally, elevated cortisol levels can cause cravings for sweet, fatty, and salty foods and promote fat storage (especially around the abdomen). As a result, it makes weight management more challenging, even with a balanced diet. An excess of cortisol can also lead our body to produce less testosterone. This may cause a decrease in muscle mass, as well as slow down how many calories our body burns.
Our metabolism is responsible for converting food into energy. A change in how this system works can cause potential problems. These issues include: weight gain, fatigue, and depression. It can also lead to health complications such as high blood pressure or type 2 diabetes.
Poor sleep quality further worsens the problems. With poor sleep and increased cortisol levels, hormones responsible for hunger and satiety become dysregulated. This often leads to increased cravings for high-calorie, sugar-rich foods and reduced energy expenditure.
In the long run, this cycle of stress and poor sleep can increase the risk of health issues such as obesity, thyroid dysfunction and metabolic syndrome. It also impacts mood, energy levels, and overall quality of life.
Understanding the connection between stress, sleep, and metabolism is the first step towards sustainable health outcomes for women. Practising relaxation through mindfulness, meditation, yoga, or deep breathing can help bring the production of this hormone back down to normal levels. Exercise is an excellent way to manage stress hormones. It helps maintain our lean body mass. This is especially important during prolonged periods of high cortisol levels.
Dr Sasmita K. is Consultant - Obstetrics and Gynaecology, Manipal Hospital Yelahanka.
