Advertising
Advertising

The good, the bad and…the Cortisol

The good, the bad and…the Cortisol

Cortisol is one of the steroid hormones and it is made in the adrenal glands. Secretion of the hormone is controlled by the hypothalamus, the pituitary gland and the adrenal gland. In a nutshell, Cortisol it’s notably known to be the “the stress hormone” that’s for a good reason indeed.

The cortisol, once released, can be received by most of the bodily cells, so it can affect many different functions in the body.

Cortisol can do really a lot of positive things to our body, such as:

-helping control blood sugar levels

-regulating metabolism

-reducing inflammation

-and much more…

In women, cortisol also supports the developing fetus during pregnancy. If so, why cortisol is commonly considered as “bad” and often included among the stress response biomarkers?

All of its functions make cortisol a crucial hormone to protect overall health and well-being under normal circumstances, that’s really true.

On the other side, our lifestyle and daily demands are constantly altering or unbalancing the cortisol levels in our system, and here comes the bad side of cortisol.

Advertising

Bear in mind that cortisol is also the major age-accelerating hormone. Cortisol is able to weaken immune function, reduce bone formation through calcium absorption, and create a loss of collagen (which weakens support in muscles, tendons, and joints).

Cortisol also counteracts insulin, contributing to high blood sugar and that’s why cortisol is also linked to weight gain and storing of belly fat. In a nutshell…we don’t want to interfere with the normal functions of our body, and in particular with the levels of cortisol inside our personal living system. But, what can be considered as “normal” and under which circumstances?

Variability of Cortisol levels

In a ‘normal’ situation (i.e. you are not chased by a lion or undergoing any similar life threatening situation…) and for a person not suffering of any particular disease, Mr. Cortisol’s typical day can be schematized as follows:

corti1

    Cortisol production is at its peak around 30 minutes after waking up. And this is actually needed, to ensure a correct and fresh waking up (you can kick the adrenals up drinking some lemon water with a pinch of salt, it’s worth the try, or sun exposure, that will help as well).

    Then, the levels of cortisols gradually fade to a minimum before going to sleep, so reasonably low levels of cortisol in the evening are more than welcome.

    Beside that, we all know that during the day we receive external stimuli or we can face events that cause us to undergo “stressful” situations, and so a series of chemical reactions start inside our body. One of the consequences of this chemical production is to have peaks of cortisol when we don’t want.

    corti2

      When a stressor occurs, in fact, our limbic system, a more primitive part of our brain, instantly responds to danger and thus we face a “fight or flight” response.

      In the old times we, as humans, used to consider a stressor any life threatening situation (see lion above) so this primordial reaction is something we inherited from our ancestors, and it’s not so bad, in line of principle.

      Advertising

      But nowadays we rarely have the same type of life threatening situations inducing a “fight or flight” response: the predatory attacks of the new era are completely different things, such as demanding tasks, losing our keys, starting a new company, or in-laws coming for Thanksgiving.

      The problem is that, in terms of chemical reactions, the above situations are considered pretty much the same from our inner body.

      A big difference in today’s world, though, is represented by the frequency and the intensity of the stimuli. Something occurring rarely in the prehistoric era (i.e. predator attack) is now occurring more frequently, almost on every day, with less intensity but still effective in terms of body reaction to the stimulus.

      In the long run, the fight or flight stress response is not even turning off, thus, the cortisol levels are not following the normal path as they should be and they remain relatively high during the evening, impacting consequently on the quality of our sleep and body recovery.

      In addition to that, there are other elements and situations inducing the release of cortisol in our organism, and these are, again, associated with the lifestyle of the modern era. Some examples of conditions releasing cortisol are:

      -Staying up late

      -Poor sleep

      -Caffeine intake

      -Poor diet

      -A non properly planned workout routine

      Advertising

      -many others…

      So, what to do to keep cortisol levels under control?

      6 things to do to manage cortisol

      Spending time in Theta

      No, it’s not the name of a fancy island or a new planet on another constellation. I am talking about brain waves, and in particular about the ones linked to the brain state of REM sleep (dreams), lucid dreaming and advanced levels of meditation.

      To cut it short: in a state of very deep relaxation our brain produces waves at a slow frequency of 4-7 cycles per second. This stage it’s extremely calming and it’s really body-restoring. Factors like high levels of stress, overconsumption of caffeine during the day and the faced-paced lifestyle could have an impact on our transition to deep sleep.

      Acting on stress reduction, with meditation, as example, will consequently drop down the cortisol levels.

      Drink milk (or, better, its peptides)

      In various studies, the administration of milk peptides resulted in a net reduction in cortisol of -20.69% when compared with the placebo group. It turns out that nutrients found in cow’s milk (the bioactive peptides) exert a sedative effect on the brain. This is also the reason why a warm glass of milk helps to fall asleep, since generations.

      Eat better

      I know, this ‘magic’ solution seems to be everywhere, but it’s true: we are what we eat, and an anti inflammatory diet, eating whole food, would help lowering cortisol levels.

      Extensive research has shown that a high quality fish oil like cod liver oil or krill oil, rich in omega-3s and fat-soluble vitamins, can effectively lower cortisol levels that were increased by mental stress.

      Sleep and Recovery

      Sleep deficit has been linked to elevate cortisol levels (and for prolonged hours) in helicopter pilots on 7-day duty for emergency medical services. Although the test has involved a particular category of workers (and work related stress), the association between lack of sleep and cortisol is still valid: so hit the sack early, or take a nap.

      Switch to tea

      Caffeine elevates cortisol levels, so drink your coffee, but try to switch to tea or decaf after 2pm or anyway at least 6/8 hours before bedtime, your body will thank you.

      Advertising

      Eat more fruit

      Oranges and grapefruits, in particular. These 2 citrus fruits are rich in vitamin C, which has been linked to reduced cortisol levels. A study in 2001 examined the effects of supplemental vitamin C on high cortisol levels brought about by physical stress in marathon runners. Ultramarathon runners were given 500 mg a day of vitamin C, 1500 mg a day of vitamin C, or a placebo seven days before a marathon, the day of the race, and two days after the race. Researchers found that athletes who took 1500 mg per day of vitamin C had significantly lower post-race cortisol levels than those taking either 500 mg a day or placebo.

      Resources:

      https://en.wikipedia.org/wiki/Stressor

      http://samples.sainsburysebooks.co.uk/9780471651581_sample_266798.pdf

      https://labtestsonline.org/understanding/conditions/cushing/

      http://www.ncbi.nlm.nih.gov/pubmed/15517308

      http://www.sciencedirect.com/science/article/pii/S0022030294770260

      http://www.journalofdairyscience.org/article/S0022-0302(00)74983-6/fulltext?mobileUi=0

      http://www.ncbi.nlm.nih.gov/pubmed/15558991

      http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2249754/

      http://www.ncbi.nlm.nih.gov/pubmed/11590482

      More by this author

      Thanks for being… thankful! The good, the bad and…the Cortisol

      Trending in Health

      1 How to Eat Your Way to a Great Physique With Chocolate 2 The Importance of Sleep Cycles (and Tips to Improve Yours) 3 7 Signs of a Thyroid Problem That You Should Not Ignore 4 Signs You Might Lack Iron (And 9 Iron-Rich Foods for Your Diet) 5 Signs Your Lack of Sleep Is Killing You (And How to Improve It)

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on January 11, 2021

      11 Hidden Benefits of Using Oil Diffusers

      11 Hidden Benefits of Using Oil Diffusers

      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

      Read on for 11 hidden benefits of using oil diffusers.

      1. Safe Scents That Make Sense

      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

      Advertising

      2. Stress Relief

      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

      3. Improved Sleep

      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

      4. Appetite Control

      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

      Advertising

      5. Bacteria and Mold Killing

      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

      6. Decongestion and Mucus Control

      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

      7. Mosquito Repellant

      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

      Advertising

      8. Pain Relief

      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

      9. The New Anti-Viral

      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

      10. Improved Cognitive Function

      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

      Advertising

      11. Money Saving

      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

      Featured photo credit: Jopeel Quimpo via unsplash.com

      Read Next