(Live here) – In the Israeli reality, where stress has become almost a way of life, especially against the backdrop of wars, Home Front Command alerts, the constant sense of threat and panic that accompanies everyday life, it is important to understand what happens inside our bodies when mental stress does not let up. The physiological response to stress is not accidental, and at its center stands one central hormone: cortisol.
Cortisol is a multi-functional hormone secreted by the adrenal glands in response to stress. Under normal circumstances, it is essential for the body's functioning: it maintains blood sugar levels, helps regulate blood pressure, participates in metabolic processes, and supports immune system activity.
Its most important role occurs in emergency situations, when it functions as part of the hormonal system that prepares the body for "survival mode": increased alertness, blood flow to the muscles, suppression of non-essential systems at the moment of truth. But the problem begins when this state lasts for too long.
During temporary stress, the body knows how to "turn off" the stress mechanism when the threat passes. However, in a reality where stress has become chronic, such as in this period of war in which we are, continuous mental strain or ongoing uncertainty and intermittent sleep for days and weeks, the survival mechanism continues to operate for hours and days, sometimes even months in a row. As a result, cortisol continues to be secreted in high amounts, and the nervous system does not return to a resting state. High levels of cortisol over time can cause damage to almost every system in the body.
On a physical level, cortisol causes changes in metabolism, increases hunger and especially the appetite for sweets and carbohydrates, which can lead to obesity, especially in the abdominal and facial areas. It also damages muscle mass, encourages the breakdown of protein, contributes to the escape of calcium from the bones and a decrease in bone density. It is no coincidence that people who live under continuous stress often suffer from fatigue, muscle pain, and recurrent fractures.
The immune system is also compromised. Cortisol suppresses the activity of white blood cells, weakens the inflammatory response that is a critical component of the body's defenses, and causes a decrease in the body's ability to fight viruses, bacteria, and infections. Simply put, the body becomes more vulnerable to disease, and sometimes also to a weakened response to vaccines.
The effect of prolonged cortisol is also evident in mental health: it increases the risk of anxiety, depression, increased irritability, a sense of helplessness and difficulty concentrating. In addition, it directly affects the sleep cycle, causing chronic sleep disorders. While in a normal state, cortisol levels should decrease in the evening to allow for restful sleep, in those who are under prolonged stress, levels remain high even at night, which impairs falling asleep, creates frequent awakenings and a persistent feeling of fatigue in the morning.
The damage doesn't stop there. Cortisol also affects the heart and blood vessels. It raises blood pressure, affects blood lipid levels, and increases the risk of developing atherosclerosis, heart attacks, and strokes. In addition, it encourages chronic inflammatory processes that damage blood vessels in the long term. Hormonally, men may also suffer from decreased testosterone and fertility problems, while women may experience disruptions in their menstrual cycle or even its cessation. In children, prolonged stress may stunt growth and affect normal development.
Equally worrying is the link between high cortisol and the development of type 2 diabetes. Cortisol reduces the sensitivity of cells to insulin – which causes an increase in blood sugar levels, increases sugar production in the liver, and may even damage the beta cells in the pancreas that are responsible for producing insulin. This leads to a dangerous cycle of insulin resistance, obesity, and an increased risk of diabetes.
It is important to understand that the health damage caused by a hormone originally designed to protect us does not happen overnight. Rather, situations of ongoing anxiety, insecurity, loss of control, or financial stress can create chronic "background noise" in the nervous system, causing cortisol to remain active for too long, far beyond what the body can tolerate.
The good news is that there is something you can do. Lifestyle changes that include a balanced diet, regular exercise, quality sleep, reducing exposure to negative news, breathing exercises, and mindfulness can help regulate cortisol levels and bring your body back into balance. In some cases, it is important to seek professional medical or mental health help to prevent further deterioration.
Ultimately, cortisol is not an "enemy" but an internal bodyguard, which acts more vigorously when we are in danger. The problem begins when it remains on guard even when there is no longer any danger, and it is precisely then that it can become a threat. In the reality of constant stress, the ability to slow down, breathe, and pause for a moment may be the most important medicine of all.