Is my twitching eye a sign of good fortune or high cortisol?

Let’s de-stress this stress hormone

I’m a creature of habit. My morning routine has remained unchanged for years—wake up, inhale a giant cup of coffee and scroll through Instagram. Not the best morning habit, I know, but it’s the only low-stakes activity I can manage before the worries of the day jolt my brain awake. Let’s face it, we live in hectic times. The world around us is burning, both literally and metaphorically, with intense heat waves and wars. Inflation is through the roof, our salary figures have dropped lower than the depths of hell and work is becoming more stressful every hour of every day. Of course, we’re going to be in survival mode, trying to either fight a situation or flee from it.

The implications are pretty clear with more people complaining about a burnout. A research report from 2023 concluded that in the post-pandemic years, stress levels in India have increased by 12% in the 26-35 age group and 13% in the 36-45 age group. Most of the causes were primarily linked to financial and work pressures followed by health and family conflicts. All unavoidable stressors when you’re part of the human race. So no wonder we’re all running on a concoction of cortisol, adrenaline and caffeine. Adding to this are Instagram Reels, every third of which claims that my puffy face is the result of high cortisol and not the Schezwan noodles I gorged on during my late-night Grey’s Anatomy binge.

I get it; this stress hormone is more notorious than a Marvel villain. The many nutritionists and ‘health and fitness experts‘ on Instagram Reels have ensured I know this by presenting me with various identifying signs — eye twitch, poor gut health, puffed face, round belly, hair thinning, waking up at 3 am (so it’s not a poltergeist trying to terrorise me?), constant brain fog, among others.

Yes, excessive production of the ‘stress hormone’ during undisputed situations is detrimental to health. But how can I be sure these are guaranteed signs of high cortisol and not just daily body changes? If all the chatter around cortisol is adding to your stress as well, it’s best to cut out the noise and equip yourself with the facts, so you don’t go over the tipping point and plunge into choppy waters.

What is cortisol?

Cortisol is a glucocorticoid hormone, belonging to a class of steroid hormones produced by the adrenal glands, situated above the kidneys. It’s one of the many hormones the body uses to carry out daily activities, such as metabolising fats, proteins, and carbohydrates, regulating blood pressure and blood sugar, and modulating stress response.

You can think of it as your body’s crisis manager. When you experience stress, cortisol jumps into action to mobilise fats and carbohydrates, providing an energy surge. Simultaneously, it triggers cravings for sugar and fatty foods. “We have seen patients with chronic stress and persistently high cortisol levels struggle with binge eating and weight gain,” says Mumbai-based endocrinologist Dr Sneha Kothari of Gleneagles Hospital.

How high cortisol shows up in the body

When the amount of cortisol in your body is persistently high because Sanjana from marketing can’t stop bombarding you with late-night emails, it begins to show. Dr Kothari says that these symptoms can manifest as physiological, mental, musculoskeletal and metabolical problems.

Physiological: You may experience recurrent fungal infections and genitourinary infections. You could also develop ‘moon face’, a phenomenon where a person’s face becomes rounder because of excess body fat or fluid. Weight gain and fat accumulation in the back, neck and midsection may also occur.

Mental: The prolonged presence of high cortisol levels can affect your mood and cause anxiety, emotional lability, and even depression.

Musculoskeletal: Dr Kothari says that high cortisol can lead to muscle weakness, which then increases the likelihood of fractures and bruising. You may even see thinning of the skin.

Metabolical: High cortisol can also contribute to diabetes, blood pressure and cholesterol issues. You may develop resistance to weight loss and feel exhausted throughout the day.

In women, consistently high cortisol levels can lead to hirsutism, irregular menstrual cycles and even osteoporosis. In children, it can affect growth and result in a shorter stature, as determined by growth charts. According to Dr Kothari, if a child is gaining fat without height, further investigation is warranted to check for cortisol imbalance.

Contrary to what Instagram Reels were telling me, poor gut health is not a classic sign of high cortisol. “In fact, low cortisol can cause lots of gut issues like nausea, vomiting, lack of appetite, etc. Cortisol, or any stress, can increase inflammation in the gut, but there’s no confirmed link between high cortisol and poor gut health,” notes Dr Kothari. Even the left eye twitch I often experience isn’t a sign of high cortisol. So maybe it really is an indication of my manifestations coming true, because baayin aankh fadakna shubh hota hai na (a twitching left eye is a sign of good fortune)?

Is stress the only reason for high cortisol?

While a stressful lifestyle plays a significant role in high cortisol levels, Dr Kothari explains that there could be other underlying reasons as well. “A small tumour in the pituitary or adrenal gland may lead to excess cortisol production. In this case, it needs to be assessed and treated surgically. Steroid medicines can also sometimes increase cortisol levels. So people who are on life-saving steroid medications need to get their dosage adjusted to treat just the basic illness.”

Blood reports can help a doctor determine if the presence of high cortisol is a result of lifestyle factors, in which case it’s called Pseudo-Cushing syndrome, or whether there is autonomous production due to a tumour.

Fight stress with lavender oil and a sitcom

We asked mental health experts how they destress, and found valuable tips in their handbook. Dr Kothari recommends engaging in activities like yoga, pranayam, meditation and regular exercise to keep your cortisol levels in check. Psychologist Lavanya Iyer prefers streaming her favourite music playlist or befriending a new novel to combat stress, something you too can attempt. Keep a ready playlist of all your favourite Govinda songs handy, and groove to it while finishing overdue work reports. Maybe it’ll inspire an impromptu dance session, too. If you prefer reading, try these books for a cathartic cry, or tap into your female rage with one of these feral characters.

You can also break the no-stimulation rule and, like therapist Rhea Kishnani, binge-watch a good comedy show. She also indulges in aromatherapy with essential oils (lavender oils have proven efficient in reducing anxiety) and journaling, practices you can adopt as well.

Despite its intended purpose, mindfulness can sometimes have the opposite effect and lead to overthinking. If that is true for you, consider using an app like Calm, which offers tools like guided breathwork and grounding exercises to help reduce anxiety and stress.

Nutrition also plays a crucial role in managing cortisol levels. While healthy eating can seem daunting, especially with the added stress of meal prep, complex recipes and the quest for organic ingredients, you can keep things simple. As dietitian Courtney Barth says, “The best way to lower cortisol in the body is to focus on an anti-inflammatory diet. That means fewer processed foods and more whole foods.” You can also add more protein to your meals in the form of eggs, chicken, fish, chickpeas, dal, curd or paneer. This balances blood-sugar levels and keeps you feeling full for longer. Making small, practical changes will go a long way in maintaining good eating habits and subsequently keeping your cortisol levels in check.