Cortisol
Dear Tacit,
I am hearing a lot about “cortisol” – what is it and how does it impact my life?
Signed Controlling Cortisol
Dear Controlling Cortisol,
Cortisol is a hormone released by the adrenal glands. It is often called the “stress hormone” because it’s involved in the body’s response to stress. Cortisol is a healthy and necessary chemical in our system – in the proper amounts it helps keep us focused, motivated and energized. But a cortisol imbalance, either too much or too little, can have various negative impacts on both our physical and mental health.
High/Excess Cortisol (Hypercortisolism) is commonly associated with chronic stress, and it can cause issues like weight gain; skin irritations; brain fog (memory and concentration issues); mood changes (increased anxiety, irritability, and depression); sleep difficulties (which lead to feelings of chronic fatigue); high blood pressure (and increase chances of heart and stroke issues); a weakened immune system (making a person more susceptible to illness); poor coordination (which increases injuries); bone and muscle loss; and blood sugar imbalances (which can increase the chances of diabetes).
Low Cortisol (Hypocortisolism) can also have negative effects like fatigue and weakness (reduced energy levels); mood changes (and a lack of motivation); brain fog; low blood pressure issues; cravings for salt (to help with blood pressure regulation); a weakened stress response (leading to burnout); and weight loss (due to reduced appetite).
Balancing our cortisol levels is about managing stress, improving lifestyle habits, and supporting our overall physical health. In general, there are a few things you can do to help keep your cortisol where it should be (please also see below, for more details about a Workshop that we are offering that will offer much more specific techniques, as well).
Learn how to manage your stress on an ongoing basis (even when you feel everything is “fine”). Try using mindfulness practices (like meditation, deep breathing, progressive muscle relaxation and stretching exercises) almost preventatively, to reduce normalized stress and lower cortisol levels on an ongoing basis throughout the day (every hour for just 2-5 minutes). This will help activate your body’s relaxation response before your cortisol levels start to rise. You can also focus on positive aspects of your life throughout the day by using different Gratitude techniques, to help shift your mindset away from stress and to stop the triggering of excess cortisol production.
Be active (don’t just sit for long periods of time – move around) every hour of your day (for about 5-7 min) and fit regular exercise into your schedule at least 3 times a week. But be careful – over-exercising can actually increase cortisol. Aim for activities like walking, yoga, swimming, or light strength training. Listen to your body and give it rest as needed.
Prioritize your need for good quality sleep. Create a regular sleep schedule (regardless of what day of the week it is). Going to bed and waking up at the same time daily can help keep cortisol levels stable. Avoid all screens an hour before bed, keep your room dark, and let yourself wind down before you try to sleep. Do something calming, like reading or listening to music, to encourage restful sleep. If you have insomnia or other sleep issues, getting help can make a big difference in cortisol balance.
Eat a Balanced Diet. Sugar and processed foods can cause cortisol spikes and affect your energy. Make sure you are eating regularly (no appetite is often a sign that your cortisol is too high) – aim for small amounts of food every 1.5-2 hours if you are struggling to eat anything. Balanced meals with healthy fats, lean protein, and complex carbohydrates can stabilize blood sugar and cortisol. Include anti-inflammatory foods in your diet – foods rich in omega-3 fatty acids (like salmon, walnuts), antioxidants (berries, leafy greens), and magnesium (avocados, nuts) may help lower cortisol.
Limit Caffeine, Marijuana and Alcohol – all of which can trigger excess cortisol production and can interfere with your healthy sleep patterns.
Maintain healthy social connections. And learn how to express your feelings in appropriate ways (bottling up stress and emotions can raise cortisol). Talking to someone about your feelings can be very beneficial.
Consider trying adaptogens. Some adaptogenic herbs, like ashwagandha, rhodiola, and holy basil, may help balance cortisol and improve the body’s resilience to stress. Always consult a professional before adding these to your routine.
Take Time for self-care (on a daily basis – not once in a blue moon) – learn how to create time for “pause” and “refill” breaks as often as they are needed. Engage in activities and hobbies that you enjoy. And whenever possible, spend some time in nature (even if it’s just to stand at an open door or window for a few moments each day).
By combining more than one of these strategies every single day, you can support a more balanced cortisol level and feel more resilient to stress.
Take care!
If you would like to learn more about how to Manage Cortisol Levels Naturally, please join Tacit Knowledge for a Workshop (via Zoom) on November 20th at 7:00pm (MST). Our cortisol levels impact so many of our other body/brain chemicals – our melatonin, dopamine, serotonin, oxytocin, and Gaba, to name just a few. Dealing with the problem at its root source, in natural ways that can be integrated into a regular lifestyle, is the most effective and long-lasting solution.
Everyone is welcome to attend this Workshop – you do NOT have to be a Beaumont resident to participate. Please check out our website (www.tacitknows.com) for more info – or contact counsellors@tacitknows.com to register.
Do you have a question you would like us to address? Please feel free to reach out to us at counsellors@tacitknows.com. Your answer will be provided confidentially.
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