Is there a connection between cortisol, depression, and weight loss?

Dear “Chubby in Chinatown,” 

You’re asking a weighty question (pun intended) because cortisol levels, weight gain, and depression are all connected. Cortisol is a hormone that’s released during stressful circumstances. There are links between high cortisol levels and weight gain, depression and weight gain, and high cortisol levels and depression. But knowing which of these things is causing the others might be hard to tell, especially without working with a health care provider. In the meantime, here’s an opportunity to bulk up your knowledge! Feel free to read on for more information about cortisol and its involvement in your life. 

What is cortisol and when is it released?  

Cortisol is a stress hormone involved in “fight or flight” responses. When your brain perceives a threat, your adrenal glands release cortisol which creates energy to either spar or flee. Cortisol release is also timed with the circadian rhythm—it’s highest in the morning between 8 a.m. and 10 a.m. when your body needs to awaken and be prepared for the day. Once the brain perceives that the threat is gone or that you’re sufficiently awake, it sends signals to return the body to a state of calmness. With ongoing stress, however, the body is in a chronic state of stress, and the adrenal glands constantly secrete cortisol. Too much cortisol is harmful and may lead to cardiovascular diseases. 

What’s the connection between cortisol levels and weight?  

Heavier individuals tend to have higher cortisol levels. The role of cortisol during stress is to provide energy for the body. High cortisol levels can result in an increased appetite for energy-dense food—these are usually what many consider “comfort foods,” or foods high in fat or sugar. These high levels may trigger you to eat these comfort foods, causing weight gain, particularly in the abdominal area.  

That said, everyone and their bodies are different. Individuals’ responses to stress may differ, and not everyone with high cortisol will have issues with weight gain.  

What’s the link between cortisol levels and depression?  

High cortisol levels can be associated with depression. When there’s an excess of cortisol, for example, there can be a deficit of serotonin. Serotonin is one of the chemicals responsible for mood. Low levels of serotonin have been linked to depressive moods. Depressed individuals therefore tend to have higher levels of cortisol. However, it’s less clear as to whether high cortisol levels cause depression. It’s important to note that not all people who have high cortisol levels develop depression, and not all people with depression have high cortisol levels. 

How are depression and weight connected? 

There are multiple ways that your diagnosis of clinical depression might be related to your weight gain. When depressed, people can gain weight if they turn to food to provide pleasure they can’t seem to find elsewhere. Depressed people may also have less energy and be sedentary, which can lead to trouble losing weight. Otherwise, there unfortunately isn’t a clear and universal link between depression and weight gain.  

Will taking antidepressants lower my cortisol levels?  

There are many different types of antidepressants. A specific class of antidepressants, selective serotonin reuptake inhibitors (SSRIs), have been shown to reduce cortisol levels in some people with depression after they’ve been taken for several weeks.  

If you’re considering seeking treatment for your clinical depression, you might consider speaking with a mental health provider or health care provider. They may be able to prescribe you an antidepressant while helping guide you through any side effects and monitor your progress. 

Will taking antidepressants cause weight gain? 

Everyone reacts differently to antidepressants. That said, there are some antidepressants which cause weight gain in patients. The average amount of weight gained is very low (usually between one and five pounds). The difference between the amount of weight gained among different types of antidepressants is very small. 

How does exercise impact cortisol levels?  

Exercise reduces your body’s levels of cortisol and adrenaline. Being active can be a great way to not only lower stress but prevent it in the first place! It's recommended to exercise for 30 to 40 minutes at moderate intensity or for 15 to 20 minutes at high intensity. Exercise can also help you sleep better and longer since cortisol is regulated via the circadian rhythm, as previously mentioned. So, getting better sleep because of exercise can help lower cortisol indirectly. 

But it’s important not to go overboard with exercise. High intensity exercise can actually be a source of physical stress and increase cortisol levels. 

What are other ways to reduce cortisol levels?  

You can reduce cortisol levels through lifestyle adjustments. These can include getting enough sleep, spending time outdoors, de-stressing, and eating anti-inflammatory foods. Research has found that foods with anti-inflammatory properties can be helpful in lowering cortisol.  

Hopefully this information about cortisol and its connections to weight gain and depression is helpful. If you’re still struggling, you might consider speaking with an endocrinologist—a health care provider specializing in hormones—about how to best manage your high cortisol levels. You might also consider scheduling an appointment with a personal trainer to help you determine the type, intensity, frequency, and duration of your physical activity that are optimal for your unique needs and goals. 

Wishing you the best of luck,