Cortisol is often referred to as the “stress hormone” and for good reason. This hormone plays a central role in how your body responds to stress, but it does much more than that. Especially after the age of 40, maintaining a healthy cortisol balance becomes increasingly important.
In this article, you'll learn exactly what cortisol is, what functions it performs, and how it affects your body and mind, particularly as you grow older.
What is cortisol?
Cortisol is a hormone produced in the adrenal cortex, part of the adrenal glands. It is part of the hormonal system regulated by the hypothalamus and the pituitary gland in the brain (known as the HPA axis). Cortisol is released in response to physical or psychological stress, helping the body respond quickly to perceived threats, an evolutionary survival mechanism¹.
Cortisol follows a circadian rhythm: it peaks in the morning (to help wake you up and keep you alert) and gradually decreases throughout the day. However, during prolonged or repeated stress, this cycle can become disrupted².
What does cortisol do in the body?
Cortisol affects a wide range of bodily functions, including:
Energy regulation: Cortisol temporarily raises blood sugar levels, giving you quick access to energy during stressful situations³.
Immune system: It suppresses inflammatory responses, but prolonged elevation can weaken the immune system⁴.
Sleep-wake cycle: Cortisol works alongside melatonin to regulate your sleep rhythm⁵.
Mood: Persistently high cortisol levels can, over time, lead to mood swings, anxiety, or even depression⁶.
Muscle and fat storage: Cortisol promotes the breakdown of muscle for energy and encourages fat storage, especially around the abdomen⁷.
Cortisol and ageing
From your 40s onwards, your hormonal balance gradually shifts, including how cortisol is regulated. Long-term exposure to stress – especially without adequate recovery, can lead to chronically elevated cortisol levels. This can result in a range of effects, including:
Persistent fatigue, even after rest
Sleep disturbances or waking during the night
Weight gain, particularly around the abdomen
Decreased muscle mass and increased fat mass
Irritability or mood swings
Reduced libido⁸
In women going through the menopause, elevated cortisol can further disrupt oestrogen production. In men, it may impact testosterone levels, leading to lower energy and reduced sexual drive⁹.
How can you maintain balanced cortisol levels?
Fortunately, there are many natural ways to support healthy cortisol regulation:
Plan rest and recovery | Short breaks, breathing exercises, or a walk in nature can immediately help reduce cortisol¹⁰.
Maintain a regular sleep routine | Go to bed at consistent times, limit screen time, and create a sleep-friendly environment¹¹.
Eat balanced meals | Choose foods with slow-release carbohydrates, healthy fats, and proteins. Avoid sugar and caffeine later in the day¹².
Move mindfully | Gentle exercise like walking, yoga, or light strength training can be calming. Excessive intensity, however, may have the opposite effect¹³.
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This article was created with the support of AI technology.