Stress Archives - Illawarra Medical Centre

Don’t believe all the social media hype around cortisol

walrus — Thu, 11 Dec 2025 02:03:45 +0000

Social media is currently filled with a lot talk, tips and tricks around combatting high cortisol levels, but how much merit is in this latest health and wellness trend and should you believe all the social media hype?

While cortisol can affect things like our weight, sleep, and blood pressure, a quick-fix supplement solution touted by a social media influencer isn’t the way to address any health concerns you may have around cortisol.

In this month’s blog, we take a more scientific look at cortisol’s impact on your health and how to address any issues that arise when you have too much or not enough of it.

What is cortisol?

Cortisol is an essential hormone that is produced by your adrenal glands and regulated by your pituitary gland. The pituitary gland sends the signal to your adrenal glands to indicate how much cortisol it needs to produce.

It is essential to a healthy life and has a number of important functions, including helping your body to:

respond to stress or danger
increase your metabolism of glucose
control your heart rate and blood pressure
reduce inflammation
grow and develop an unborn baby

It is also the hormone that helps protect us from perceived dangers and prompts our fight or flight response to potential threats. It’s often known as the ‘stress’ hormone, as the body tends to release more cortisol into your bloodstream when you do feel stressed.

The release of cortisol can be influenced by a range of factors, including:

very warm or cold temperatures
infections
exercise
traumatic or stressful events
obesity
some health conditions

Usually your body will produce the right amount you need to keep you healthy. However, it can become a problem when your body produces either too much or too little. But how do you know if that’s the case?

Cortisol Symptoms – high and low

Too much cortisol can result in a number of both physical and emotional symptoms, including:

weight gain, particularly around the abdomen and face
thin and fragile skin that is slow to heal
acne
female facial hair and irregular menstrual periods
reduced fertility
depression and/or anxiety
mood swings
difficulty concentrating
lower sex drive

Long-term exposure to high cortisol can lead to Cushing’s disease, where cortisol levels remain high all the time.

Additional symptoms of Cushing’s disease include:

a rounded face
a hump between the shoulders
feeling tired and moody
skin problems, such as wounds being slow to heal, bruising, and stretch marks on the tummy and thighs

While Cushing’s disease is rare, around 41 Australian’s are diagnosed each year and there currently between 300-1,600 Australians living with the disease. This fact sheet from the Australian Pituitary Foundation provides a good overview of Cushing’s Disease>>

At the other end of the spectrum, too little cortisol can produce symptoms such as:

constant tiredness
nausea and vomiting
loss of appetite
weight loss
muscle weakness
abdominal pain

Low cortisol that is the result of damage to the adrenal glands can cause Addison’s disease, where sufferers experience the additional symptoms of dark patches on their skin and craving salty foods. In Australia, ~2,500 people live with the disease and ~100 people are newly diagnosed each year.

Cortisol Treatments

With high levels often resulting from stress, most treatments will be aimed at adjusting lifestyle factors to reduce your stress levels. This may include:

ensuring you are getting quality sleep
moving your body and getting regular exercise
practicing deep breathing exercises
doing something that brings you joy and makes you laugh
maintaining healthy relationships

For those with Cushing’s disease, treatment will also usually involve medication and possibly surgery.

People with Addison’s disease will need treatment with cortisone, to replace the cortisol that would normally be produced by the body naturally.

Getting a proper diagnosis

If you do have any symptoms of high or low cortisol, the most important thing to do is get a proper medical diagnosis – not potentially dangerous advice from the unregulated world of social media.

A proper medical diagnosis can confirm if there is an issues with your cortisol levels or if there may be something else causing your symptoms.

The first step for a diagnosis will be a blood test to measure your levels. As these will change throughout the day, you may need to have several blood tests at different times, to get a proper indication of exactly what is going on with your cortisol.

You may need to have additional blood tests, as well as saliva and urine tests, if your doctor suspects you have either Cushing’s or Addison’s disease.

If you are experiencing any symptoms or have any concerns about your health in general, please see your GP. To make an appointment at IMC, simply book online or contact us on (08) 9208 6400.

For more information on this topic, visit:

ABC News Article, Why are so many people on TikTok trying to reduce their cortisol levels? – https://www.abc.net.au/news/2023-09-06/cortisol-content-is-everywhere-so-why-is-that-a-problem/102812244?utm_source=abc_news_web&utm_medium=content_shared&utm_campaign=abc_news_web&utm_content=mail
Ausmed – https://www.ausmed.com.au/learn/articles/cortisol-production-use-body
Better Health Direct – https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/Hormones-cortisol-and-corticosteroids
Health Direct – https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body
Hormones Australia – https://www.hormones-australia.org.au
The Society of Endocrinology – https://www.yourhormones.info/hormones/cortisol/
University of Wollongong, Australia – https://www.uow.edu.au/media/2023/no-you-cant-blame-all-your-health-issues-on-high-cortisol-heres-how-the-hormoneworks.php

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How stress can impact your health

walrus — Mon, 29 Jul 2024 03:39:01 +0000

Stress is a normal part of being human and something that we all experience when we are faced with a challenging situation or feel under pressure. While it can sometimes be a useful motivator and push us to get things done, experiencing too much or ongoing stress can affect our mental and physical health.

What is stress?

According to the World Health Organization, stress is defined as a state of worry or mental tension caused by a difficult situation.

It triggers a flight or fight response in the body, causing it to respond to the perceived threat by increasing our heartbeat, breathing rate and blood pressure. The longer you feel stressed, the greater the demand on your body and the amount of energy you use.

According to research from 2020 by the Australian Institute of Health and Welfare, more than half of Australians (59%) experienced at least one personal stressor over a 12 month period and those with a mental health or long-term health condition were more likely to experience stress over that same period of time (83% and 68% respectively).

While a little bit of stress is normal and can actually help us to perform our daily activities, too much can cause a range of physical and mental health problems. In fact, it can contribute to a number of health problems, such as high blood pressure, heart disease, obesity and diabetes. We also know that stress is the main contributor to burnout.

While there are different triggers for different people, it is most commonly a result of external events, including:

Major life changes, such as a death in the family or divorce
Family illness or health problems
Issues at work, school or with finances and relationships

Symptoms

When stressed, your body releases certain hormones, such as adrenaline, which bring on physical changes to help you respond to the stressful situation.

It can cause physical, mental and behavioural reactions in the body, as it responds to the release of these hormones. Some of these symptoms include:

Headaches, aches and pains
Sleep disturbance
Fatigue
Upset stomach or diarrhoea
Anxiety
Difficulty concentrating
Feeling overwhelmed and out of control
Sudden outbursts of anger
Avoidance
Overeating or undereating
Alcohol, smoking, or drug abuse

People will react to stress differently, depending on their personality, attitude and approach to life. Knowing yourself and how you respond can help you understand what works for you in managing stress.

Experiencing stress over a long period of time or an ongoing basis can disrupt your body’s normal processes and increase your risk of a number of health problems, including:

Anxiety and depression
Digestive problems
Heart disease, heart attack, high blood pressure and stroke
Insomnia and sleep problems
Weight gain
Problems with memory and focus

That’s why it’s important to try to manage stress as best you can, when it arises.

Prevention

Being aware of when you’re feeling stressed is an important first step.

Other things you can do to help manage stress include:

Taking regular time-out to relax, including time each day to switch off from technology.
Exercising regularly – aim for at least 20 minutes of exercise 3 times a week.
Eating well – include plenty of fruits and vegetables and avoiding fatty and sugary foods.
Limiting alcohol.
Getting enough sleep each night.
Spending time with people who make you feel good about yourself.
Setting boundaries so that you are not overextending yourself.
Staying connected with colleagues, family and friends and encouraging open discussions about how you are feeling and what support you might need.
Having some fun and doing activities that make you feel happy, to keep balance in your life.

Concerned about your health?

It’s important to see your doctor if you:

Feel stressed often.
Experience particular things that stress you and feel beyond your control.
Believe your reactions to stress are extreme or worry you.
Feel anxious or depressed about stress.

If you have any concerns about your health or are feeling overwhelmed with burnout and stress, book in with one of our GPs to discuss your concerns. Appointments can be made online or by contacting us directly on (08) 9208 6400.

For more information on this topic, visit:

Australian Institute of Health and Welfare – https://www.aihw.gov.au/reports/mental-health/stress-and-trauma
Better Health Channel – https://www.betterhealth.vic.gov.au/health/healthyliving/stress
Health Direct – https://www.healthdirect.gov.au/stress
Healthy WA – https://www.healthywa.wa.gov.au/Articles/F_I/Good-mental-health-and-wellbeing
Lifeline – https://www.lifeline.org.au/media/yxvnrqul/draft_ll-2pp-fact-sheet_life-pressures.pdf
World Health Organization – https://www.who.int/news-room/questions-and-answers/item/stress

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Staying healthy over the holidays

walrus — Tue, 20 Dec 2022 07:23:14 +0000

As we head towards Christmas and New Year and gatherings with friends and family, it’s important to continue to look after your health to ensure everyone can enjoy a happy, healthy festive season. In this month’s blog, we give some tips on how you can best look after your health over the holidays.

Limit Alcohol

Alcohol can be part of a healthy lifestyle, when used in moderation and in conjunction with a good diet and regular exercise. However, if you consume too much alcohol, it can have a serious impact on your physical health in both the short-term and long-term.

Drinking large amounts of alcohol at any one time can cause confusion, blurred vision, clumsiness, memory loss, nausea and vomiting, loss of consciousness, and even coma or death.

Not only that, but drinking too much alcohol in the short-term can also lead to:

Accidental injury to yourself and/or others
Being in a road accident
Deliberately harming yourself or others
Unprotected or unwanted sex
Alcohol poisoning
Hangovers

During the festive season, try to keep track of how much you’re drinking and make sure you drink water between each alcoholic beverage to help combat dehydration and reduce the amount of alcohol you may consume. If you do go out and plan to drink, make sure you plan not to drive.

Avoid Overindulging

Christmas time is filled with an abundance of delicious goodies, from traditional roast meats to chocolate treats, leftovers and never-ending snacks. It can be tempting to want to eat everything on offer but if you want to be kind to your health, try practicing portion control and be selective in what you do treat yourself to.

Mindful eating can also help prevent you eating more than you normally would. Try to be conscious of what you are eating and avoid non-stop grazing throughout the day, to help avoid overeating

We know that what you eat can affect your overall health and wellbeing, so try and incorporate plenty of nutrient-rich whole foods like fruits and vegetables, whole grains, and healthy fats, into your festive diet, which we know are good for your whole body.

Keep Stress at Bay

The end of the year and the lead up to Christmas can be a stressful time for many – with increased demands on our time and our wallets.

Stress triggers numerous physiological responses within the body and can impact our nervous, cardiovascular, respiratory, digestive, muscular and immune systems.

Try to help keep the stress at bay over Christmas, and reduce its impact on your health, by:

Planning ways to reduce spending at this time of year and finding low-cost ways to have fun. Rather than buying gifts for everyone in the family, why not suggest a Secret Santa. And instead of going out for cocktails with friends, suggest a picnic in the park instead, where everyone can bring a plate.
Picking and choosing which social events you do want to attend and giving yourself some downtime in between to reset and recoup. Remember that you don’t have to say yes to every invitation!
Staying healthy by eating well, exercising and getting enough sleep.

Exercise

While it’s easy to get out of our regular routine during the holidays, try to keep up with some form of exercise. Regular exercise is an essential part of maintaining good whole-body health and ensures your body has the necessary nutrients available to keep you feeling your healthy best.

In addition, exercise can help to reduce stress by decreasing the body’s elevated hormonal and immune responses to stress.

Get up-to-date with vaccinations

While you might be taking a break over the holidays, viruses and illnesses certainly won’t be!

There are plenty of viruses currently doing the rounds, including COVID-19, meningococcal and measles. Vaccination remains the best way to keep yourself, your family and the wider community protected, so make sure you are up-to-date with all your recommended vaccinations.

Vaccination is also an important consideration for those heading overseas during the holidays, to help protect you against any diseases you may be exposed to on your travels. It’s best to see your doctor at least 6 to 8 weeks before you leave. This will allow you enough time to get any vaccinations that require more than one dose and for the vaccines to start working before you leave.

Your doctor can also provide you with a comprehensive consultation on your health needs while travelling, based on your individual circumstances. As different countries have different laws regarding medicines that can be taken in and out, your GP will be able to advise you on how to pack and prepare any medications you need to take with you.

The holidays are also a great time to get the kids up-to-date with their scheduled immunisations before heading back to school in the new year. All schools in Western Australia have immunisation requirements for enrolment, so make sure you check with your school as to what their immunisation requirements are before the start of the new school year.

Keep your cool in the heat

The festive season often coincides with the start of the summer heat. It’s important to look after yourself and others in hot weather by:

Drinking plenty of fluids – especially water – throughout the day.
Avoiding alcohol and caffeine, as these can increase dehydration.
Staying indoors with a fan or air-conditioner.
Limiting the time spent outdoors. If you do go out, try to go early morning or late evening, stay in the shade and wear a hat, sunglasses and sunscreen for protection.
Wearing light coloured, loose fitted clothing.
Cooling your house by keeping curtains, blinds and windows closed during the day.
Keeping food safe by properly storing and defrosting it.
Checking on elderly friends, neighbours and relatives to make sure they are slot gacor ok and are keeping hydrated and cool.
If you have pets, do not leave them alone in a car and ensure they have water and plenty of shade available when they are outside.

Book in for your annual skin check

The hot weather is also a good reminder about the importance of getting regular skin cancer checks. Getting a regular skin check is one of the best ways to detect skin cancer early.

Illawarra Medical Centre offers a comprehensive range of dermatology services, including skin cancer checks, mole screening and general dermatology screenings.

If you have any health conditions that mean you are at greater risk of heat-related illness or concerns about your health in general, book in with one of our GPs to discuss your concerns.

Appointments can be made online or by contacting us directly on (08) 9208 6400.

For more information on this topic, visit:

Alcohol Think Again – https://alcoholthinkagain.com.au/alcohol-your-health/
Australian Department of Health and Aged Care – https://www.health.gov.au/topics/immunisation
Australian Department of Health and Aged Care – https://www.health.gov.au/topics/physical-activity-and-exercise
Eat for Health – https://www.eatforhealth.gov.au/
Healthy WA – https://www.healthywa.wa.gov.au/Articles/F_I/Heat-health-advice?fbclid=IwAR0Puf4bUM12TwWD3rfY4e2Qy53sAb4ExPtVszCgJbIdJGlXmEI78eDnGzU
Reach Out – https://au.reachout.com/articles/what-stress-does-to-the-body

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Stress and Burnout

walrus — Thu, 25 Nov 2021 08:19:30 +0000

At this time of year, it can feel like a bit more of a limp to the finish line, rather than a sprint, as we head towards Christmas and the New Year. Add in all the challenges and interruptions caused by the COVID-19 pandemic over the last two years and it’s no wonder people are feeling a little burnt out and fatigued.

But when do those feelings of tiredness and weariness indicate that there is something more going on with your health and wellbeing?

Is it just stress or burnout?

Stress is a normal part of being human and something that we all experience when we are faced with a challenging situation or feel under pressure, particularly at this time of year!

Stress can cause physical, mental and behavioural reactions in the body, as it responds to the release of stress hormones. Some of the symptoms of stress include:

Headaches, aches and pains
Sleep disturbance
Fatigue
Upset stomach or diarrhoea
Anxiety
Difficulty concentrating
Feeling overwhelmed and out of control
Sudden outbursts of anger
Avoidance
Overeating or undereating
Alcohol, smoking, or drug abuse

People will react to stress differently, depending on their personality, attitude and approach to life. Knowing yourself and how you respond to stress can help you understand what works for you in managing stress.

While stress can sometimes be a useful motivator and push us to get things done, experiencing too much or ongoing stress can affect our mental and physical health.

In fact, ongoing stress can contribute to a number of health problems, such as high blood pressure, heart disease, obesity and diabetes.

We also know that stress is the main contributor to burnout.

What is Burnout?

While stress and burnout are linked, they are different. Stress can feel like being over-reactive or overly engaged, whereas burnout can feel like disengagement or lacking motivation or that you’ve had the life completely sucked out of you.

The World Health Organization defines burnout as a “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”

Essentially, burnout is a condition that is caused by an individual’s work. It is generally characterised by:

feelings of energy depletion or exhaustion;
increased mental distance from one’s work, or feelings of negativism or cynicism related to one’s work; and
reduced professional efficacy.

According to Reach Out, some of the signs of burnout include:

Feeling physically and emotionally exhausted and unable to perform basic tasks.
Losing motivation in life, including with work and friendships.
An inability to focus or concentrate on tasks.
Feeling empty or lacking in emotion.
Losing passion and drive.
Experiencing conflict in your relationships with co-workers, friends and family.
Withdrawing emotionally from friends and family.

It’s important to note that burnout is not a medical condition, nor is it something that occurs due to a person’s lack of resilience. Burnout does not discriminate in who it affects and, if left untreated, it can cause depression, anxiety and impact on both professional and personal relationships.

How to prevent stress and burnout

Being aware of feeling stressed or burnt out is an important first step in managing these conditions.

Other things you can do to help manage stress and burnout include:

Taking regular time-out to relax, including time each day to switch off from technology.
Exercising regularly – aim for at least 20 minutes of exercise 3 times a week.
Eating well – include plenty of fruits and vegetables and avoiding fatty and sugary foods.
Limiting alcohol.
Getting enough sleep each night.
Spending time with people who make you feel good about yourself.
Setting boundaries so that you are not overextending yourself.
Staying connected with colleagues, family and friends and encouraging open discussions about how you are feeling and what support you might need.
Having some fun and doing activities that make you feel happy, to keep balance in your life.

Concerned about your health?

It’s important to see your doctor if you:

Feel stressed often.
Experience particular things that stress you and feel beyond your control.
Believe your reactions to stress are extreme or worry you.
Feel anxious or depressed about stress.

If you have any concerns about your health or are feeling overwhelmed with burnout and stress, book in with one of our GPs to discuss your concerns.

Appointments can be made online or by contacting us directly on (08) 9208 6400.

For more information on this topic, visit:

Better Health Channel – https://www.betterhealth.vic.gov.au/health/healthyliving/stress#your-response-to-stress
Health Direct – https://www.healthdirect.gov.au/stress-symptoms
Healthy WA – https://www.healthywa.wa.gov.au/Articles/F_I/Good-mental-health-and-wellbeing
Lifeline – https://www.lifeline.org.au/get-help/information-and-support/stress-and-overwhelming-feelings/
Reach Out – https://au.reachout.com/articles/burnout-and-chronic-stress
World Health Organization – https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases

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