Stress is an unavoidable consequence of modern life. While it typically serves a protective function in dangerous situations by activating the fight-or-flight response, prolonged stress can have harmful effects on the body. Stress stimulates the release of cortisol, the main hormone associated with the stress response. When stress persists over time, individuals may become unaware of its presence as their bodies adapt, yet elevated cortisol levels manifest through various symptoms. This situation underscores the profound connection between physical and mental health, where each aspect influences the other.

Dr. Kunal Sood highlighted several common indicators of elevated cortisol levels, noting that these symptoms may also coincide with other health conditions; therefore, consulting a healthcare professional is advisable for accurate diagnosis.

Signs of high cortisol

The following are indicators of prolonged elevated cortisol levels, which can negatively impact your gut health, immune function, and hormonal balance:

• Weight gain, particularly in the abdominal area, face, and neck, is often associated with cortisol-related fat distribution.
• Skin problems may include thinning skin, acne, easy bruising, and the appearance of purple or red stretch marks (striae), especially on the abdomen or thighs​.
• Digestive issues such as bloating, irritable bowel syndrome (IBS), and irregular digestion can arise from chronic stress and elevated cortisol levels
• Muscle and joint discomfort may occur as high cortisol levels lead to muscle tissue breakdown and can compromise bone density, resulting in weakness. 
• An increased susceptibility to colds and infections can be observed, as excessive cortisol can suppress the immune system, making one more vulnerable to illnesses.
• In women, high cortisol levels may disrupt reproductive hormones, leading to irregular or missed menstrual cycles.

What to eat to manage cortisol?

In a previous discussion with HT Lifestyle, Nutritionist Juhi Kapoor stated, "Prolonged elevated cortisol levels can compromise the immune system, contribute to weight gain, raise blood pressure, disturb blood sugar levels, decrease bone density, and impact mental health, potentially resulting in conditions such as anxiety, depression, and sleep disturbances." She recommended incorporating foods that are high in the following nutrients

• Vitamin C: strawberries, bell peppers, and broccoli
• Omega-3 fatty acids: spinach, almonds, cashews, and whole grains
• Zinc: oysters, beef, pumpkin seeds, and chickpeas
• Probiotics: yogurt, kefir, sauerkraut, and kimchi
• Complex carbohydrates: whole grains such as oats, quinoa, and brown rice.

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