Worried about high cortisol? You probably don't need to be

Cortisol is a hormone many of us have probably heard of and there's no denying it gets a bad rap when it comes to our health.

It's become a buzzword on social media, where it's often blamed for high stress, fatigue and weight gain, among other things. But is there any truth to these claims?

We asked experts what cortisol does in our bodies and why they say it's being wrongly targeted as the cause of health issues.

What is cortisol?

Cortisol is a hormone made by our adrenal glands and is "essential for life", says Theresa Larkin, from the University of Wollongong.

"People only really relate it to the stress response, but when we say stress, we [also] mean the changes that happen throughout our body every day," she says.

"So, our circadian daily rhythms (waking up, going to sleep), eating and digesting that food, cortisol is there to help with those."

She says one of its main roles is to make sure we have enough glucose (sugar), "so that we are mentally and physically alert".

Endocrinologist Ann McCormack says cortisol is a broad hormone with multiple and often complex functions.

"It's involved with making sure our blood pressure is doing the right things at the right time," she says.

"It's involved in the immune system regulation and also has a role in cognitive and emotional processing."

Can your cortisol levels be too high?

Our experts say it is normal and natural for cortisol levels to go up and down during the day.

"But then also we'll have spikes when we have to, for example, run across the road because there's the bus coming or we're preparing for a difficult conversation," says Dr Larkin.

Professor McCormack says this is when you may experience a sharp rise in adrenaline and cortisol as your body tries to counteract the perceived physical stress.

But she warns against buying into the "plethora" of social media videos on how to prevent cortisol spikes.

"Some warn against drinking coffee on an empty stomach or even doing certain exercises," she says.

"Cortisol spikes are not something healthy people need to fear."

While chronic stress can be linked to health problems, Dr Larkin says "the problem is the stress" not the cortisol.

"It's being blamed for so many things, but chronic stress is the cause, which needs to be addressed."

Professor McCormack says there are some medical conditions, like Cushing's syndrome, where the growth of a tumour prompts the body to make high levels of cortisol.

"When it's really sustained elevations, then you can have osteoporosis, blood pressure problems, hypertension, diabetes, [and weight] gain."

But these conditions are rare.

For people who don't have Cushing's Syndrome or a similar condition (that is, most of us), Professor McCormack says the "data is not very strong" on the link between higher cortisol and health problems.

Can you check your cortisol levels?

Cortisol levels are not routinely measured because it requires "sophisticated testing", says Professor McCormack, such as urine, saliva and blood tests.

She warns that smart watches which can monitor your "stress" are also not a measurement of cortisol levels.

But she urges people who are concerned they might have high cortisol levels to consult their doctors.

"There are rare conditions where it needs to be dealt with or worked up properly."

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Healthy cortisol responses start with lifestyle

Professor McCormack recommends focusing on maintaining an overall healthy lifestyle, rather than worrying about cortisol specifically.

"I think the focus needs to shift back to all the lifestyle things that we know are good for a variety of reasons," she says.

"Like having a better sleep will help your blood pressure, help your immune system.

"Humans are designed to basically get up at sunlight, be active, and then to be winding down and sleeping overnight. There are certainly things we could be doing better for our bodies to align with our natural rhythms, including cortisol."

Dr Larkin says while cortisol often gets a bad rap, she hopes discussion about it may lead to greater understanding of the science.

"Understand that what we need to address are the causes of stress; cortisol is just a hormone messenger in our body," she says.

"If that encourages people to think about their stressors and to really appreciate the influence of those small de-stressing moments, then I think that is important."

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.