In this blog we’ll learn about cortisol: its function, its harmful impact when left unchecked, and proven strategies to balance our cortisol without medical intervention or cost!
What is Cortisol?
Cortisol, often referred to as the "stress hormone," is a steroid hormone produced by the adrenal glands, which sit atop your kidneys. It plays a crucial role in various bodily functions, including:
Regulating Metabolism: Cortisol helps control how the body uses fats, proteins, and carbohydrates.
Reducing Inflammation: It helps regulate the body's immune response.
Controlling Blood Sugar Levels: By influencing insulin release for blood sugar maintenance.
Managing Stress: It helps your body respond to stress by triggering the "fight-or-flight" response.
How Does Cortisol Affect Us?
Cortisol is essential for health, but too much can lead to problems. The hormone follows a diurnal rhythm, peaking in the morning to help you wake up and gradually declining throughout the day to prepare your body for sleep. When faced with stress, your adrenal glands release cortisol to provide a quick burst of energy and alertness.
However, chronic stress can lead to consistently high cortisol levels, which have a detrimental effect on the body. Here’s how cortisol affects us:
Energy Levels: Short-term spikes in cortisol provide energy, but chronic high levels can lead to fatigue.
Immune System: Chronically high cortisol levels can suppress the immune system, making you more susceptible to infections.
Weight Gain: Cortisol increases appetite and can lead to weight gain, particularly around the abdomen.
Sleep Issues: Elevated cortisol can interfere with sleep patterns, leading to insomnia or poor-quality sleep.
Mood: Chronically high cortisol is linked to anxiety, depression, and irritability.
Physical Signs of Chronic High Cortisol
Recognizing the signs of high cortisol is your cue to take steps to manage it. Some physical symptoms include:
Weight Gain, Especially Around the Midsection: Excess cortisol can lead to fat accumulation in the abdominal area.
High Blood Pressure: Chronic cortisol elevation can increase blood pressure.
Muscle Weakness: Persistent high cortisol levels can break down muscle tissue.
Skin Changes: Thin, fragile skin, slow wound healing, and increased acne can be signs.
Mood Swings and Anxiety: Elevated cortisol levels can lead to significant changes in mood.
Fatigue and Sleep Disturbances: Difficulty sleeping or feeling tired even after a full night's rest. Also, waking up during the middle of the night, typically around 3-4am.
How to Lower Cortisol Levels
The good news is that you can balance your cortisol levels on your own without medical intervention and it’s free! Now that you understand the significant negative impact of chronically elevated cortisol, let’s dive into how to mitigate it. Managing stress and lowering cortisol levels involves lifestyle changes and stress-reducing techniques. The following strategies have been shown in research to balance cortisol:
Exercise Regularly: Physical activity can help lower cortisol levels and improve overall mood. Aim for 30 minutes a day with a mix of cardio, strength training, and relaxation exercises like yoga.
Practice Mindfulness and Meditation: Techniques such as meditation, deep breathing, and mindfulness can help reduce stress and lower cortisol.
Get Enough Sleep: Prioritize good sleep hygiene. Aim for 7-9 hours of quality sleep per night. Check out sleep expert, Dr. Matt Walker, for proven strategies (https://www.sleepdiplomat.com/)
Eat a Balanced Diet: Include a variety of fruits, vegetables, lean proteins, and whole grains. Incorporating prebiotic and probiotics can help too!
Stay Hydrated: Dehydration can increase cortisol levels. Drink enough water throughout the day (more in the morning helps increase energy!) so that your urine is clear to faint yellow.
Connect with Others: Strong social support can help buffer stress. Spend time with friends and family, create spaces for joy and laughter, and consider talking to a therapist if needed.
Limit Alcohol, Caffeine, Refined Sugar: These can increase cortisol levels, so consume them in moderation.
Engage in Hobbies: Doing something you enjoy can reduce stress and lower cortisol.
Supplementation: In addition to a nutrient-dense diet, certain supplements may also support lower cortisol levels. Here are some options that have been shown to help: L-theanine, ashwagandha, magnesium.
Conclusion
Cortisol is a vital hormone that plays a significant role in how our bodies respond to stress. While it’s necessary and helpful, chronic elevated levels can wreak havoc on your mind and body. By recognizing the signs of high cortisol and adopting stress-reducing strategies, we can better manage our stress and lead healthier, more fulfilling lives. Remember, small changes in daily habits can make a big difference in managing cortisol levels and improving your quality of life.
Having trouble making healthy habits stick? Check out our favorite habits expert, James Clear, to learn how to make small changes with remarkable results. https://jamesclear.com/
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