Forgetfulness, brain fog, and difficulty in concentrating are all-too-familiar complaints in today’s hectic life. Though these symptoms are most typically blamed on aging, lack of sleep, or distraction, there can be a less apparent, often undervalued offender: cortisol- the body’s natural stress hormone. But when cortisol is elevated for hours, it has a profound impact on memory and brain function.
What is cortisol and its impact
Cortisol is secreted by the adrenal glands due to physical or emotional stress. Its principal role is to assist in regulating the metabolism, blood sugar, blood pressure, and immune system. In a brief, stressful encounter, cortisol enhances concentration and gives access to additional energy. This is one of the body’s most important defense mechanisms.Issues occur when stress is chronic and cortisol remains heightened for extended periods. Chronic exposure to high cortisol has been associated with numerous health issues, such as diminished cognitive function, mood swings, and even alterations in the brain’s structure.
The brain on cortisol
One of the most important impacts of cortisol is in the brain, and that is in the hippocampus. That region of the brain is at the center of learning and memory creation. Research indicates that too much cortisol can reduce the size of the hippocampus, shutting out the brain from forming and remembering things properly.Cortisol also disrupts neurogenesis, the process whereby new brain cells are created. The fewer new brain cells there are, the less there is room for storing memories and the more delayed processing of new material. It can lead to persistent forgetfulness and inability to focus in the long term.Further, cortisol interferes with sleep. Proper sleeping is vital to memory consolidation, and chronic sleep interference by excessive cortisol continues to have an impact on cognitive functioning. Without proper rest, the brain is unable to carry out memory-based processes effectively, establishing a cycle of mental tiredness and poor mental sharpness.
What the research says
Scientific research continues to confirm the connection between high cortisol and impaired memory. A recent study published in the journal Neurology in 2018 observed that individuals who had high levels of cortisol during middle life had reduced brain volumes and lower memory functioning even when not showing symptoms of dementia.Still another study by researchers at the University of Iowa discovered that prolonged exposure of cortisol in animal models caused loss of memory. Surprisingly, with cortisol returning to its baseline levels, some cognitive abilities started to recover, indicating that damage can be reversible with appropriate interventions.The research titled “Stress-induced cortisol hampers memory generalisation” it clearly shows that participants who were exposed to stress before learning tasks, demonstrated a significant reduction in their ability to generalise learned associations to new, untrained pairs.
Cortisol’s role
The observed deficit in memory generalisation was closely linked to magnitude of cortisol increase following the stressor.These results mirror clinical reports of anxious and depressed patients, two illnesses both of which are typically accompanied by dysregulated cortisol. Memory impairment is a common complaint among such patients, further attesting to the role of cortisol in memory impairment.
Indications of excess cortisol
Identification of indications of excessive cortisol could be a first step to reversing memory impairment. Symptoms commonly observed are:
- Recurrent forgetfulness or mental fogginess
- Impaired concentration
- Insomnia or disturbed sleep
- Chronic fatigue
- Increased irritability or mood swings
- Weight gain, particularly in the belly region
Although all these symptoms can be a result of many different things, their combination can indicate a cortisol imbalance.
Natural methods to decrease cortisol
Cortisol management starts with minor lifestyle tweaks. By means of regular exercise, proper sleep quantity and quality, minimising caffeine intake, and consuming whole foods.In some cases, medical testing is advised. It may be recommended for a healthcare provider to run tests of blood or saliva to measure cortisol levels and direct subsequent treatment as necessary.