By Holly McPherson, MSN, APRN, FNP-C, OB/GYN, Christie Clinic
With so much information circulating on social media about cortisol and its effects on women’s health, it’s easy to feel confused or even worried. Many influencers promise quick fixes, cortisol hacks or simple explanations for this complex hormone. As an OB/GYN provider, I want to clarify the facts and address some common misconceptions about cortisol, a crucial hormone that plays a unique role in women’s health.
Cortisol, often called the stress hormone, is produced by the adrenal glands in response to stress. It helps regulate blood sugar, immune response, metabolism and blood pressure. While cortisol spikes during stressful situations to prepare the body for fight or flight, it also plays an essential role in daily energy balance and maintaining overall health.
In women, cortisol levels are also influenced by natural hormonal fluctuations during menstrual cycles, pregnancy and menopause. This doesn’t make cortisol inherently bad or something that needs to be eliminated, despite what some wellness trends suggest.
Myth No. 1: Cortisol Is Bad and Should Be Lowered at All Costs
One of the biggest myths is that cortisol is harmful and should be kept as low as possible. In reality, cortisol is essential to our health. Chronic stress that keeps cortisol levels consistently high can indeed lead to issues like poor sleep, weight gain and lowered immunity. However, cortisol is also necessary for vital functions, including maintaining stable blood pressure and blood sugar levels.
The goal is not to remove cortisol but to manage stress and maintain a healthy lifestyle that keeps cortisol levels balanced.
Myth No. 2: Women Are More Affected by Cortisol Imbalance Than Men
While social media often suggests women suffer more from cortisol imbalances, both men and women produce cortisol in response to stress. However, women experience unique cortisol fluctuations related to life stages like menstruation, pregnancy and menopause, which can make cortisol levels feel more dynamic. This doesn’t necessarily mean that women are more sensitive to cortisol, but rather that their bodies process and respond to it differently across their lifetimes.
Myth No. 3: Supplements and Detoxes Are Quick Fixes for High Cortisol
Many wellness influencers promote supplements or detoxes claiming to lower cortisol. Unfortunately, there’s limited scientific evidence to support these quick fixes. While some herbs and supplements, like ashwagandha or magnesium, may support the body’s overall stress response, they don’t directly lower cortisol. Instead, they may promote relaxation and help the body manage stress, which could contribute to better cortisol balance over time.
If you’re considering a supplement, always consult a healthcare provider to ensure it’s safe for you and doesn’t interfere with other treatments or medications.
Myth No. 4: Exercise Automatically Lowers Cortisol
Exercise is often cited as a surefire way to reduce stress and it’s true that regular exercise can help promote a balanced cortisol response. However, high-intensity workouts, especially when overdone, can actually spike cortisol. This response is temporary but for women with chronic stress or other health issues, intense exercise might not be the best choice.
Moderate, consistent exercise tailored to your personal health needs can support healthy cortisol levels. It’s essential to listen to your body and balance intense workouts with recovery and relaxation activities.
How to Maintain Healthy Cortisol Levels
Rather than trying to hack cortisol levels, focus on habits that naturally support your body’s stress response. Prioritize good sleep, balanced nutrition, regular physical activity and mindful stress-management practices like meditation, yoga or journaling.
If you’re concerned about cortisol levels, speak with a healthcare provider who can offer tailored guidance. Testing and targeted strategies are far more effective than any quick fix promoted online.
The bottom line is that cortisol is not a hormone to fear — it’s one to understand. While social media can be a valuable source of inspiration, remember that health advice from unverified sources may lack scientific support. For accurate information on cortisol and how it impacts women’s health, trust reliable sources like your healthcare provider. Embracing a balanced lifestyle will do far more for your cortisol levels than any trendy supplement or hack.
Editor’s note: Christie Clinic is a sponsor of Chambanamoms.com.