How Does Cortisol Impact Aging?
Cortisol is our main stress hormone and a necessary component of the endocrine system. Released by the adrenal glands, cortisol produces a stress response that is a core part of our evolutionary biology.
This primordial response goes back to the days of having to make a split-second decision to either fight off a tooth-baring animal or make a run for it, which we now know as the “fight or flight” response. While cortisol kicking in still helps us avoid life-threatening situations today (like jumping out of the way of an oncoming car), the majority of our stressful situations look a bit different now: road rage in bumper-to-bumper traffic, nonstop news, or fights with spouses, to name a few.
However, the biological response is still the same: when our fight-or-flight system gets engaged, the hypothalamus signals to the adrenal glands to release cortisol to give you that burst of energy you need to be on high alert.
But even after the initial biological response takes place, it can take some people's metabolism several hours to return to baseline. Plus, many other external factors other than feeling physiological stress can lead to a rise in cortisol, including caffeine, alcohol, physical stress (like exercise), poor sleep, and excess sugar.
Research shows that excess cortisol production can cause neuronal cell loss and atrophy of certain brain regions, including the hippocampus, amygdala, and frontal lobe. Stress can also hinder neuroplasticity, reducing the brain's ability to form and strengthen connections between neurons.
In a study of over 1,330 adults in their 60s and older, higher salivary cortisol levels were associated with lower cognitive function. In addition to impacting cognitive health, elevated cortisol levels are linked to several other aspects of healthy aging, including bone health, metabolism, and telomere length—the “end caps” to our chromosomes that protect them from degradation but shorten with age.
A systematic review and meta-analysis found that greater cortisol reactivity to acute psychosocial stress—meaning, how your cortisol levels react during a stressful situation—was significantly associated with shorter telomere length. Essentially, the people who had a more extreme cortisol spike after something stressful were more likely to have shorter telomeres—a cellular marker of longevity and biological age.
Lastly, research suggests that higher cortisol levels may be associated with a loss of lean muscle mass and other body composition changes in the aging population.
Although completely avoiding stressful situations is not possible—and we also don’t want our cortisol levels to go too low either—there are several ways to help maintain a healthy cortisol response. Lifestyle factors like limiting or avoiding caffeine and alcohol, minimizing added sugar intake, getting enough sleep, and managing stress with moderate exercise, meditation, and social connections are fundamental to our health. Certain supplements may also help to manage cortisol levels, including omega-3 fatty acids, ashwagandha root, rhodiola root, magnesium, and L-theanine.
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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This primordial response goes back to the days of having to make a split-second decision to either fight off a tooth-baring animal or make a run for it, which we now know as the “fight or flight” response. While cortisol kicking in still helps us avoid life-threatening situations today (like jumping out of the way of an oncoming car), the majority of our stressful situations look a bit different now: road rage in bumper-to-bumper traffic, nonstop news, or fights with spouses, to name a few.
However, the biological response is still the same: when our fight-or-flight system gets engaged, the hypothalamus signals to the adrenal glands to release cortisol to give you that burst of energy you need to be on high alert.
But even after the initial biological response takes place, it can take some people's metabolism several hours to return to baseline. Plus, many other external factors other than feeling physiological stress can lead to a rise in cortisol, including caffeine, alcohol, physical stress (like exercise), poor sleep, and excess sugar.
Research shows that excess cortisol production can cause neuronal cell loss and atrophy of certain brain regions, including the hippocampus, amygdala, and frontal lobe. Stress can also hinder neuroplasticity, reducing the brain's ability to form and strengthen connections between neurons.
In a study of over 1,330 adults in their 60s and older, higher salivary cortisol levels were associated with lower cognitive function. In addition to impacting cognitive health, elevated cortisol levels are linked to several other aspects of healthy aging, including bone health, metabolism, and telomere length—the “end caps” to our chromosomes that protect them from degradation but shorten with age.
A systematic review and meta-analysis found that greater cortisol reactivity to acute psychosocial stress—meaning, how your cortisol levels react during a stressful situation—was significantly associated with shorter telomere length. Essentially, the people who had a more extreme cortisol spike after something stressful were more likely to have shorter telomeres—a cellular marker of longevity and biological age.
Lastly, research suggests that higher cortisol levels may be associated with a loss of lean muscle mass and other body composition changes in the aging population.
Although completely avoiding stressful situations is not possible—and we also don’t want our cortisol levels to go too low either—there are several ways to help maintain a healthy cortisol response. Lifestyle factors like limiting or avoiding caffeine and alcohol, minimizing added sugar intake, getting enough sleep, and managing stress with moderate exercise, meditation, and social connections are fundamental to our health. Certain supplements may also help to manage cortisol levels, including omega-3 fatty acids, ashwagandha root, rhodiola root, magnesium, and L-theanine.
-
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.