All things cortisol
All Things Cortisol - What is it and why do we care?
Having a healthy balance of cortisol circulating within the body is essential for health. Too little or too much is problematic… But what does that mean, exactly? We’re glad you asked!
Cortisol - the “stress hormone” - is a steroid hormone that is produced by the adrenal glands (located on the top of each kidney). It is primarily produced during times of stress (hence the nickname!). However, when released into the bloodstream, cortisol can do a variety of wicked cool things: help the body respond to danger, increase the metabolism of glucose, and regulate blood pressure, for example. Cortisol is also needed for the autonomic nervous system “fight or flight” response, which is our natural reaction to perceived threats.
So what triggers the adrenal glands to produce cortisol? Cortisol production by the adrenal glands is actually a process that is regulated by another fancy gland located at the base of the brain - the pituitary gland. Is the endocrine system confusing or what?! Fun fact: The pituitary gland is sometimes referred to as the "master gland" because of its wider effects on the body. From the moment you wake up, exercise, or encounter a stressful event, your pituitary gland reacts. It sends a signal to the adrenal glands to produce the perfect quantity of cortisol to get the job done.
So now that we know where cortisol comes from and what it does, let’s talk about what happens when the body produces too much or too little of it. Symptoms of chronically high levels of cortisol include: weight gain (specifically in the abdomen and/or face), fragile skin that is slow to heal, acne, and for women, irregular menstruation. On the flipside, too little cortisol can result in tiredness, nausea, weight loss, and muscle weakness. In most cases, if a medical professional suspects an ongoing imbalance of cortisol, further assessment can be done via a blood test.
A healthy balance of cortisol impacts weight loss efforts and overall metabolism in a variety of ways. The link between cortisol and weight loss often depends on present weight, lifestyle, daily calorie intake, and physical activity. Both a surplus and deficiency in cortisol can affect blood sugar concentrations and thyroid function, cause weight fluctuation, and decrease metabolic efficiency. Thus, to help us reach our weight loss and body composition goals, we want our cortisol levels to be like Goldilocks’ porridge… Juuuust right!
Here are some tips to balance cortisol levels naturally:
Eat whole foods most of the time: Added sugars and processed foods raise cortisol levels and can increase risk of high blood pressure and diabetes. Additionally, consuming enough fiber (fruits and vegetables are great sources).
Deep breathing exercises: Research recommends segments of at least five minutes, three to five times a day. Bonus: Not only can deep breathing help lower cortisol levels, but it can also ease anxiety and improve memory. Apps like Insight Timer and Calm are awesome!
Reduce caffeine intake: We know, we know… Not what you wanted to hear… But chronic stress can sometimes lead to something called adrenal fatigue, which occurs when cortisol levels are way off balance. It’s a vicious cycle: we are tired so we gravitate towards caffeine, but then the caffeine wears off and we’re exhausted again... Unfortunately, caffeine itself can stimulate cortisol secretion and it doesn’t address the root of the problem… which is balancing hormone levels.
Exercise: 30 to 50 minutes daily is the standard recommended by the American College of Lifestyle Medicine.
Get Outside: Simply being in nature among trees, flowers, and birds may have calming effects on the mind. Take a walk around the block or sit on the front porch. Take in the current season and all it has to offer!