- Jun 29, 2015
Cortisol is an important hormone in the body, secreted by the adrenal glands and involved in the following functions and more:
Normally, it’s present in the body at higher levels in the morning, and at its lowest at night. Although stress isn’t the only reason that cortisol is secreted into the bloodstream, it has been termed “the stress hormone” because it’s also secreted in higher levels during the body’s ‘fight or flight’ response to stress, and is responsible for several stress-related changes in the body. Small increases of cortisol have some positive effects:
- Proper glucose metabolism
- Regulation of blood pressure
- Insulin release for blood sugar maintanence
- Immune function
- Inflammatory response
Higher and more prolonged levels of cortisol in the bloodstream (like those associated with chronic stress) have been shown to have negative effects, such as:
- A quick burst of energy for survival reasons
- Heightened memory functions
- A burst of increased immunity
- Lower sensitivity to pain
- Helps maintain homeostasis in the body
- Impaired cognitive performance
- Suppressed thyroid function
- Blood sugar imbalances such as hyperglycemia
- Decreased bone density
- Decrease in muscle tissue
- Higher blood pressure
- Lowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequences
- Increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks, strokes, the development of metabolic syndrome, higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems!
What effect a constant high cortisol level has on the body can be seen by people who suffer from the crushing syndrom:
There are various ways to reduce the cortisol/to keep it low
Here are 6 tips that give you their top recommendations to decrease cortisol levels and thus catabolic metabolism while you increase anabolic metabolism and experience optimal health.
1. Eliminate caffeine from your diet. It’s the quickest way to reduce cortisol production and elevate the production of DHEA, the leading anabolic youth hormone. 200 mg of caffeine (one 12 oz mug of coffee) increases blood cortisol levels by 30% in one hour! Cortisol can remain elevated for up to 18 hours in the blood. This is the easiest step to decrease your catabolic metabolism and increase your anabolic metabolism.
2. Sleep deeper and longer. The average 50 year old has nighttime cortisol levels more than 30 times higher than the average 30 year old. Try taking melatonin, a natural hormone produced at night that helps regulate sleep/wake cycles, before going to sleep to boost your own melatonin production that also decreases with age. You may not need it every night, but if you are waking up in the middle of the night or too early in the morning, melatonin can help you sleep deeper and lengthen your sleep cycle. If you get sleepy during the day even though you had plenty of rest, back off the melatonin for a while. It’s a sign you are getting too much.
3. Exercise regularly to build muscle mass and increase brain output of serotonin and dopamine, brain chemicals that reduce anxiety and depression. Cherniske recommends taking DHEA supplements to shorten the adaptation period when out-of-shape muscles and cardiovascular system discourage people from continuing to exercise before they get in shape. DHEA also accelerates the building of muscle mass and increases the feeling of being strong and energetic.
4. Keep your blood sugar stable. Avoid sugar in the diet and refined carbohydrates to keep from spiking your insulin production. Eat frequent small meals balanced in protein, complex carbohydrates and good fats like olive oil and flax seed oil. Diets rich in complex carbohydrates keep cortisol levels lower than low carbohydrate diets. Keep well hydrated – dehydration puts the body in stress and raises cortisol levels. Keep pure water by your bed and drink it when you first wake up and before you go to sleep.
5. Take anti-stress supplements like B vitamins, minerals like calcium, magnesium, chromium and zinc, and antioxidants like vitamin C, alpha lipoic acid, grapeseed extract, and Co Q 10. Adaptogen herbs like ginseng, astragalus, eleuthero, schizandra, Tulsi (holy basil) rhodiola and ashwagandha help the body cope with the side effects of stress and rebalance the metabolism. These supplement and herbs will not only lower cortisol levels but they will also help you decrease the effects of stress on the body by boosting the immune system.
6. Meditate or listen to relaxation tapes that promote the production of alpha (focused alertness) and theta (relaxed) brain waves. Avoid jolting alarm clocks that take you from delta waves (deep sleep) to beta waves (agitated and anxious) and stimulants like caffeine that promote beta waves while suppressing alpha and theta waves.