The latest international research and expert opinion are challenging the widespread reputation of cortisol as merely the “stress hormone,” calling for a more nuanced and positive understanding of this vital chemical messenger—a shift especially relevant for health-conscious Thais navigating the pressures of modern life (The Guardian).
Many Thais, from Bangkok office workers fearing “cortisol belly” to health enthusiasts influenced by global fitness trends, are frequently warned about the dangers of rising cortisol. Social media is awash with figures claiming that everyday stresses threaten to keep the body’s cortisol alarm bells ringing, linked to weight gain, poor sleep, and even immune dysfunction. Advice abounds on “resetting” cortisol through meditation, herbal concoctions, or ice baths, echoing global trends like the viral “cortisol cocktail.” But this persistent “cortisol panic,” experts warn, risks oversimplifying a hormone that plays a far bigger, and far more beneficial, role in our lives.
Cortisol, produced by the adrenal glands, is critical to numerous body processes. Not only does it help regulate the classic “fight-or-flight” response, but it also manages blood sugar levels, keeps inflammation in check, and modulates metabolism of fats, proteins, and carbohydrates. “Cortisol plays a vital role in blood-sugar regulation by prompting the liver to produce glucose and ensuring the brain and body have a steady supply of fuel,” noted a nutritionist and hormone specialist referenced in the recent coverage. The hormone even steps in to fight infections and aid wound recovery—functions that go far beyond simply responding to nerves before a meeting or traffic jam on Vibhavadi Rangsit Road.
One key insight from new research is the “cortisol awakening response,” a healthy spike in cortisol that occurs roughly three hours before we wake up, not as a sign of stress but as the brain’s mechanism to prepare us for the day ahead. This rhythm, found in all higher organisms including humans, synchronizes with natural light-dark cycles and helps tune the activities of “a very large proportion of the genes in your body,” as a professor of medicine at Bristol Medical School explained. In practice, the early-morning rise in cortisol doesn’t reflect the stress of facing the office or school, but rather the body priming itself for productivity and cognition.
Cortisol’s fluctuations throughout the day—rising in the morning and gradually dropping, with smaller bursts every 90 minutes—make it a poor marker of moment-to-moment stress. Commercial home-testing kits offering to monitor cortisol, now marketed in Thailand’s wellness sector, are at best unreliable for everyday use. Experts caution that the “normal” range of cortisol is so wide, and fluctuations so natural, that single daily readings are practically meaningless unless you have an extreme medical condition such as Cushing’s syndrome. This rare disorder, marked by dramatically high and persistent cortisol, leads to pronounced symptoms distinct from the garden-variety stress or “cortisol face” discussed in lifestyle blogs.
It’s often claimed—by personal trainers, influencers, and even some Thai wellness coaches—that normal life’s psychological stresses keep our cortisol alarm blazing, ruining health over time. Some reference animal research, such as the effects of social hierarchies on baboons, where lower-ranked animals suffer chronic stress and shorter life spans. But, as experts emphasize, the daily stresses most urban Thais encounter—such as a brief irritation in traffic or an awkward work meeting—do not induce the same chronic and severe stress responses observed in primate studies.
Laboratory tests, including infamous cold-water immersions or public speaking challenges like the Trier Social Stress Test, do elicit physical stress responses but usually result in insignificant or short-lived rises in cortisol for most people. As a clinical research fellow pointed out, “It’s not just cortisol that goes up in stressful situations; there are other hormones such as adrenaline that play key roles in the immediate fight-or-flight response.” A short burst of nerves before a meeting or during rush hour in Victory Monument is unlikely to cause meaningful harm.
Nonetheless, chronically high stress—such as ongoing family worries, persistent economic insecurity in farmers or businesspersons, or relentless preparation for competitive university entry—can disturb the body’s normal “cortisol rhythm.” A prominent psychophysiology researcher explained that this doesn’t mean dangerous spikes but rather a “flat-lining” pattern where the normal healthy highs and lows are blunted, potentially hampering the regulation of other bodily processes over time. In this sense, it is not the hormone itself, but the unrelenting, unmanaged stress, that poses a risk—much as seen in Thai society where chronic stress is linked with work absenteeism and increased hospital visits.
Popular beliefs about cortisol’s role in body shape—a persistent idea promoted on Thai health forums and in gyms—are often exaggerated. Apart from the rare cases of Cushing’s syndrome mentioned by an endocrinology professor, most healthy people will not experience dramatic changes in body composition due to routine increases in cortisol from exercise or day-to-day stress. In fact, as multiple experts argue, physical stress from exercise (even strenuous endurance events like the Bangkok Marathon) requires a cortisol response for the body to adapt and recover. “If you didn’t have that response, the results would probably be terrible. You might actually die,” an expert stated.
Current research thus debunks many claims made in Thai and international wellness circles about food and supplements controlling cortisol. Products like the “cortisol cocktail,” digital wearables, and expensive at-home kits promise too much. Experts argue that continuous cortisol monitoring is only justifiable for elite athletes or individuals with specific medical conditions; for the “worried well,” tracking levels excessively can actually create more anxiety, a point particularly relevant as Thailand’s health-tech startup sector expands.
If there is a link between stress, health, and cortisol, it is likely indirect. Stress can lead to behavioral changes—such as altered eating habits, reduced physical activity, and poor sleep—that themselves contribute to poor health outcomes, rather than cortisol being a sole culprit. As an endocrinologist explained, stress-related weight gain, for example, may reflect changed dietary practices rather than a direct effect of cortisol.
For Thais seeking practical advice amidst this scientific reappraisal, international and local experts recommend a holistic, lifestyle-centered approach. The most consistent evidence shows that regular, sufficient sleep (on a consistent schedule), moderate exercise (including accessible activities like walking and stretching in local parks), and fostering daily moments of joy—laughter with colleagues, time in nature, or a calm meal with family—are the keys to maintaining a healthy cortisol rhythm. “Micromoments of joy are a lot simpler to weave in than grand gestures like week-long yoga retreats—even if they’re not directly affecting your cortisol, they matter more than people realise,” one expert said.
Sleep hygiene is especially important for Thais who, like many East Asians, may struggle with late-night work, light pollution, or shift work. As research cited in the article highlights, both early waking and regular sleep are beneficial; night-time light exposure can suppress melatonin, thereby altering cortisol’s natural rise and fall. Thoughtful scheduling, use of blackout curtains, and limiting screens before bedtime could be among the most accessible public health interventions.
When it comes to exercise, the latest findings do not support eliminating long runs or intense workouts due to fears of temporary cortisol elevation. Instead, the message is to “move in a way that you enjoy and can sustain,” whether that’s muay Thai, cycling at Wachirabenchathat Park, or morning yoga by the riverside. Gentle movement is better for stress regulation than inactivity or an excessive focus on high-intensity, empty-stomach exercise, a point echoed by nutritionists interviewed.
Despite globalization fueling quick-fix health advice in Thailand via influencers and rapidly spreading trends, it is important to apply discernment. “The most important thing is to look after yourself, rather than reaching for an expensive supplement or a cortisol cocktail,” an endocrinologist concluded. The emphasis on basic wellness—balanced eating, physical activity, sufficient sleep, and cultivating small joys—resonates with principles from traditional Thai healing and Buddhist mindfulness practices, further bridging modern science and age-old wisdom.
Looking ahead, the research community is still exploring how chronic low-level stress and altered circadian rhythms in modern societies might affect long-term health, a point relevant to Thailand’s rapidly urbanizing population and changing lifestyles. Ongoing public health campaigns could offer better educational outreach about hormones, stress, and holistic well-being, countering the glut of misinformation. If future developments yield new insights—for instance, wearable devices that actually improve, rather than complicate, well-being—those too must be assessed with cultural and scientific rigor.
Thai readers are encouraged to view cortisol not as a villain, but as an important ally in health and daily function. Instead of fearing everyday fluctuations or obsessing over new supplements and gadgets, focus on creating a lifestyle of balance—adequate sleep, enjoyable movement, healthy social connections, and stress management techniques rooted in both science and Thai culture. Let go of the “hormone wars;” sometimes, the best thing you can do for your body is to enjoy a moment of calm, a good laugh, and a nourishing meal with loved ones.
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