What is Cortisol?
Think of cortisol as nature’s built-in alarm system. It’s your body’s main stress hormone. But that’s not all. Cortisol manages how your body uses carbohydrates, fats, and proteins. It keeps inflammation down. Regulates your blood pressure. Increases your blood sugar (glucose). Controls your sleep/wake cycle. And boosts energy so you can handle stress. And restore balance afterward.
How does it work?
It’s made in the Adrenals. Triangle-shaped glands at the top of your kidneys. The hypothalamus and pituitary gland in the brain are what control the levels. Your brain can sense if your blood has the right level. If it’s too low, it adjusts the amount. Your adrenal glands pick up on the signals. Then fine-tune the amount they let go. You have cortisol receptors in most cells in your body. These use cortisol in different ways. For instance, when your body is on high alert cortisol can alter or shut down functions that get in the way. After the pressure or danger has passed, your level should calm down. Your heart, blood pressure, and other body systems will get back to normal.
What if I’m under constant stress?
It can derail your body’s most important functions. If your body triggers too much cortisol it can lead to health problems including:
- Anxiety & Depression.
- Heart Disease.
- Memory & Concentration.
- Problems with digestion.
- Trouble Sleeping.
- Weight gain – mostly around the midsection and upper back.
- Acne.
Low cortisol levels cause anxiety, irritability, fatigue, and a feeling of being overwhelmed. If your body doesn’t make enough of this hormone, over time it leads to a condition called Addison’s disease. The symptoms include:
- Changes in your skin, like darkening on scars and in your skin folds.
- Being tired all the time. Muscle weakness that gets worse.
- Diarrhea, nausea & vomiting.
- Loss of appetite and weight.
- Low Blood Pressure.
Too much can lead to a condition called Cushing’s Syndrome. The symptoms include:
- Excessive weight gain.
- Weak muscles.
- High blood pressure
- Bruise easily.
- Slow-healing wounds.
- Pink or purple stretch marks on your skin.
- A round moon face is common.
What can I do to help regulate my cortisol levels?
Get a good night’s sleep! Going to bed at the same time each night (not too late) helps regulate your sleep patterns. Don’t have any caffeine drinks before bed. No coffee. No tea (unless it’s herbal – chamomile is great for relaxation). Stay off your cell phone! A good hour before bed.
Exercise. It helps. It’s the last thing you feel like but a quick walk around the neighborhood will make you feel better. And promote good health!
Practice mindfulness. It helps you identify stress triggers and better manage them. Mindfulness is being in the here and now. Don’t worry about the past. You can’t change it nor can you predict what’s going to happen in the future. This moment is all that counts.
Deep breathing helps you feel calm. Learn to control your breathing and enjoy the benefit of relaxation. Meditation, yoga, tai chi, and qigong are great ways to practice deep breathing. Download a meditation app so you can practice anywhere. Whenever you like.
Be yourself. Taking care of your own happiness helps keep cortisol down. If you’re feeling stressed, try listening to music or light-hearted podcasts. It keeps you out of your own mind. Helps lift your spirit.
Spend time with those you love. Learn to forgive. Manage conflict better. Your emotional health impacts your physical health.
Get a dog. Or a cat. Or both! Interacting with animals (friendly ones) decreases levels of cortisol and lowers blood pressure. You won’t feel lonely, and it’ll boost your mood.
Get rid of guilt. Let it go! Let go of whatever doesn’t serve you. Change your habits. Even the smallest change can make a difference. Forgive. Yourself especially.
Develop faith. Pray. If you’re spiritual. Whether you are or not, performing acts of kindness can also improve your cortisol levels.
Eat healthy. Make sure you are getting a balanced diet. One that includes fruits, vegetables, fish, chicken, or any meat protein. Beans, lentils, the legumes are delicious proteins too. Cutting out carbs (or at least cutting down) is a healthy choice. You’ll be happy to learn that Dark chocolate is high in flavonoids. They buffer stress reactivity in the adrenal glands, resulting in lower cortisol release.
Youfemism is a natural solution to hormone imbalance. It helps your body create balance. Symptoms reduce. And with consistent use, you’ll forget you even had them!
Take Care.
Much love, Youfemism
Sources: www.webmd.com/a-to-z-guides/what-is-cortisol www.healthline.com/nutrition/ways-to-lower-cortisol www.newsinhealth.nih.gov
It’s important you understand that we are not medical practitioners. This post is not intended to diagnose, treat, cure or prevent any disease. Please see your doctor for a professional opinion should you feel concerned for your health in any way.