With our ever-stressed, fast-paced lifestyle, our bodies are pumping out cortisol almost constantly, which can wreak havoc on our health. So, what exactly is cortisol, how does it affect your body and how can you keep it under control. Let’s investigate!

 

What is Cortisol?

Cortisol, a glucocorticoid (steroid hormone), is produced from cholesterol in the two adrenal glands located on top of each kidney. It is normally released in response to events and circumstances such as waking up in the morning, exercising, and acute stress. Cortisol’s far-reaching, systemic effects play many roles in the body’s effort to carry out its processes and maintain homeostasis. (1)

 

Effects of High Cortisol Levels

Excess cortisol can have the following effects on your body:

• Blood Sugar Imbalance and Diabetes
• Weight Gain and Obesity
• Immune System Suppression
• Gastrointestinal Problems
• Fertility Problems

 

Cortisol also plays an important role in human nutrition. It regulates energy by selecting what it needs from carbohydrate, fat, or protein stores to meet the physiological demands placed on it. When chronically elevated, cortisol can have deleterious effects on weight, immune function, and chronic disease risk. Some obvious signs of elevated cortisol levels include fat around the face, the hips and waist. It also contributes to “Stress Eating”[SP3] [SR4] . When stress hormones are released, the body says “well I better get some energy into my body”. That’s when you’re most likely to reach for the naughty snacks to help ward off the feeling of low blood sugar.

 

The Good News

Stressed-out people can be destined for failed health despite their best intentions. Fortunately, there’s much that can be done to reverse the path of destruction. Here are my tips for keeping your cortisol levels at bay:

 

1. Find Out Your Level

Getting a blood test will reveal what your cortisol levels are. Normal ranges for adults is between 5-23 mcg/dL in the morning and between 3-16 mcg/dL in the afternoon. See your GP for a referral about getting a blood test.

 

2.           Stress Management

How you deal with stress is one of the key factors to keep your cortisol levels at optimum. Some strategies include getting more and better quality sleep, breath work, acupuncture, cardio/resistance/relaxation exercises, and addressing psychological/emotional issues.

 

3.           Eat Foods That Minimise Inflammation

i.Select foods that are low glycaemic load diet

ii.Elimination of trans fats and minimal intake of saturated fats

iii.Elimination or reduction of caffeine

iv.Alcohol in moderation or not at all

v.Boosting consumption of whole plant foods

vi.Meeting recommended intake of fats

 

4.           Get Regular Exercise

Studies have shown that interval training can help people burn more fat, and increase fitness levels even after just 15 or 20 minutes of exercise. And a new study[SP5] [SR6]  found that people with type 2 Diabetes benefited more from interval walking—their blood sugar was more controlled—compared to people who walked continuously.(2)

 

If you’d like more information about using exercise to reduce stress, talk to your local Accredited Exercise Physiologist. To find one near you, click here.

 

Reference:

1) https://www.todaysdietitian.com/newarchives/111609p38.shtml

2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/