Most professionals know what it feels like to be under pressure. A looming deadline, a packed schedule or the constant pull of competing priorities can keep stress levels elevated. While short bursts of stress may temporarily enhance focus, long-term exposure tells a different story. At the centre of that story is a key hormone: cortisol.
Understanding how cortisol functions, and the effect it can have on physical and mental health over time, is an important step toward improving stress management and protecting overall wellbeing.
What Is Cortisol?
Cortisol is often referred to as the “stress hormone.” It is produced by the adrenal glands and plays an essential role in regulating metabolism, immune function, blood pressure and the body’s response to stress. When faced with a challenge, cortisol is released to help the body respond by increasing energy, alertness and readiness for action.
In short bursts, this response is useful. However, when stress becomes chronic, cortisol levels can remain elevated longer than necessary, contributing to a wide range of health concerns.
How Chronic Stress Affects the Body
Persistently high cortisol levels can lead to both physical and mental health effects, many of which may go unnoticed or be attributed to other causes. These may include:
- Sleep disruption: Elevated cortisol can interfere with the sleep-wake cycle and make it harder to fall or stay asleep.
- Digestive issues: Chronic stress may slow digestion and contribute to appetite changes or discomfort.
- Fatigue and brain fog: Prolonged stress can reduce mental clarity and leave individuals feeling persistently depleted.
- Mood changes: Irritability, anxiety and emotional reactivity may increase.
- Weakened immune function: Over time, the immune response may be suppressed, potentially making recovery from illness more difficult.
- Increased cardiovascular strain: Long-term stress may contribute to elevated blood pressure and other cardiovascular risks.
For busy professionals, these symptoms can become easy to overlook or accept as part of a demanding lifestyle. However, they may be early indicators that the body is under ongoing strain.
Why We Don’t Routinely Test for Cortisol
At Executive Health Solutions by Altius (EHS), we are committed to evidence-based medicine. While cortisol plays a critical role in the stress response, routine cortisol testing is not an appropriate way to assess stress.
Our Medical Director, Dr Mark Penny, explains: “Cortisol measurements are primarily used for the diagnosis of very rare endocrine diseases such as Cushing’s syndrome (overproduction) or Addison’s disease (deficiency). They should only be ordered when there is a clear clinical indication to investigate such disorders.”
Cortisol must also be measured at specific times due to its natural diurnal rhythm, and interpretation often requires additional tests and specialist input, typically from an endocrinologist.
Inappropriate use of cortisol testing to screen for stress is not only clinically unjustified but may also lead to unnecessary concern or misinterpretation. Cortisol testing as part of a general wellness check-up or as a way to “quantify” stress can give a false impression of precision without contributing to better outcomes.
Why It Matters for Executive Health
Chronic stress influences not just how we feel, but how we function in everyday settings. Elevated cortisol has been linked to reduced decision-making capacity, lower cognitive flexibility and increased risk of burnout.
In roles where clarity, responsiveness and sustained focus are critical, managing stress becomes more than a personal health goal. It plays a meaningful role in long-term cognitive and physical resilience.
Simple Ways to Support Cortisol Balance
While it is not realistic—or necessary—to eliminate stress entirely, there are practical ways to support the body’s response to it:
- Prioritise sleep: Aim for 7 to 9 hours of quality rest to allow the body to reset and regulate hormone levels.
- Incorporate physical activity: Regular movement, even in short bursts, can help modulate the stress response.
- Eat a balanced diet: Whole grains, lean protein, healthy fats and a variety of vegetables help stabilise blood sugar and energy levels.
- Take purposeful breaks: Short pauses away from work or screens can help reduce cognitive load and support recovery.
- Maintain social connections: Supportive relationships are associated with lower stress levels and better emotional regulation.
- Seek professional guidance: If stress begins to interfere with daily life, consider speaking to a qualified health practitioner.
Final Thought
Stress is an expected part of modern life, but when it becomes prolonged, its effects can accumulate in ways that are easy to overlook. Cortisol, as a central part of the body’s stress response, plays a key role in that process. Recognising the signs of chronic stress and understanding how it affects both physical and mental health is essential. With greater awareness and practical strategies, it is possible to reduce the impact of chronic stress and support long-term wellbeing
References
- Sleep Health Foundation. (2023). The Effects of Stress on Sleep. https://www.sleephealthfoundation.org.au
- Better Health Channel, Victoria State Government. (2023). Stress – how it affects your body. https://www.betterhealth.vic.gov.au
- Australian Psychological Society. (2022). Managing stress for better mental health. https://psychology.org.au
- Harvard Medical School. (2023). Understanding the Stress Response. https://www.health.harvard.edu
- Mayo Clinic. (2023). Chronic stress puts your health at risk. https://www.mayoclinic.org
