‘Irregular sleep, screen time, skipping breakfast raise cortisol; 30-minute walk, deep breathing can reverse stress’
Jahangeer Ganaie
Srinagar, Jun 08 :
In an effort to raise awareness about the growing impact of stress-related health issues, the Department of Community Medicine at Government Medical College (GMC) Srinagar has issued a public advisory highlighting the dangers of persistently elevated cortisol levels and the simple lifestyle measures that can help keep the stress hormone under control.
The awareness message, issued in the public interest by Dr S. Muhammad Salim Khan, Professor and Head of the Department of Community Medicine, GMC Srinagar, highlights that chronic stress is not merely an emotional issue but a biological response that can significantly affect both physical and mental health if left unmanaged.
Cortisol, often referred to as the body’s primary stress hormone, plays a vital role in regulating metabolism, blood pressure, immune function, and the body’s response to stress. However, experts warn that prolonged elevation of cortisol levels can lead to a wide range of health complications.
According to the advisory, accessed by the news agency—Kashmir News Observer (KNO), chronic high cortisol contributes to increased inflammation in the body and has been linked to conditions such as arthritis, heart disease, diabetes, and other chronic illnesses. It can also raise blood sugar and blood pressure levels, increasing the risk of metabolic syndrome and cardiovascular diseases.
Health experts said that excessive cortisol weakens the immune system, making individuals more vulnerable to infections such as colds and flu while slowing down wound healing. “Persistent stress can also disrupt sleep patterns, resulting in insomnia, poor-quality sleep, and daytime fatigue,” they said.
The advisory highlights that elevated cortisol levels can contribute to abdominal weight gain, particularly around the waist, even among individuals maintaining a relatively normal diet. Prolonged exposure to high cortisol can also affect brain function by impairing memory, reducing concentration, and impacting cognitive performance. Mental health consequences are equally significant, with chronic stress and elevated cortisol associated with anxiety, depression, irritability, mood swings, and reduced emotional well-being.
The GMC Srinagar advisory points out that many common aspects of modern life unknowingly contribute to rising cortisol levels. Irregular sleep schedules, waking up late, and sleep deprivation can elevate cortisol levels even after a single poor night’s sleep.
“Constant multitasking, rushing through daily activities, and living in a state of urgency can keep the body’s stress response activated throughout the day. Excessive use of smartphones, laptops, and other digital devices, particularly during late evening hours, exposes individuals to blue light and continuous notifications that may increase stress and interfere with healthy sleep cycles,” it states.
The advisory also warns against skipping breakfast or going long hours without eating, as falling blood sugar levels can trigger the release of cortisol. Excessive consumption of tea and coffee, especially after midday, may further aggravate stress responses because caffeine stimulates the body’s stress pathways. Other factors identified include traffic congestion, noise pollution, overcrowding, excessive exercise without adequate recovery, persistent negative thinking, and alcohol consumption, all of which can contribute to sustained elevations in cortisol.
Despite the health risks associated with chronic stress, medical experts emphasise that cortisol levels can be effectively managed through consistent lifestyle modifications.
The advisory recommends maintaining a fixed sleep schedule with seven to eight hours of quality sleep nightly, eating regular meals (particularly avoiding breakfast skipping), engaging in moderate physical activity such as 30 minutes of walking or yoga daily, practicing deep breathing exercises for at least five minutes during stressful situations, limiting caffeine intake after noon, reducing screen exposure at least one hour before bedtime, maintaining social connections, avoiding alcohol, and reducing intake of processed and junk foods.
The advisory concludes: “Chronic stress is not weakness but a biological response. You can reverse it. Start with one small change today.” Medical experts at GMC Srinagar have urged the public to prioritise mental well-being alongside physical health, stressing that managing stress effectively can contribute to a healthier mind, a healthier body, and improved quality of life—(KNO)