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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.

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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.

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      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

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      -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.

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      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

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

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      Last Updated on January 21, 2020

      The Best Way to Create a Vision for the Life You Want

      The Best Way to Create a Vision for the Life You Want

      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

      your vision of where or who you want to be is the greatest asset you have

        Why You Need a Vision

        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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        How to Create Your Life Vision

        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

        What Do You Want?

        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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        Some tips to guide you:

        • Remember to ask why you want certain things
        • Think about what you want, not on what you don’t want.
        • Give yourself permission to dream.
        • Be creative. Consider ideas that you never thought possible.
        • Focus on your wishes, not what others expect of you.

        Some questions to start your exploration:

        • What really matters to you in life? Not what should matter, what does matter.
        • What would you like to have more of in your life?
        • Set aside money for a moment; what do you want in your career?
        • What are your secret passions and dreams?
        • What would bring more joy and happiness into your life?
        • What do you want your relationships to be like?
        • What qualities would you like to develop?
        • What are your values? What issues do you care about?
        • What are your talents? What’s special about you?
        • What would you most like to accomplish?
        • What would legacy would you like to leave behind?

        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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        What Would Your Best Life Look Like?

        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

        A few prompts to get you started:

        • What will you have accomplished already?
        • How will you feel about yourself?
        • What kind of people are in your life? How do you feel about them?
        • What does your ideal day look like?
        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
        • What would you be doing?
        • Are you with another person, a group of people, or are you by yourself?
        • How are you dressed?
        • What’s your state of mind? Happy or sad? Contented or frustrated?
        • What does your physical body look like? How do you feel about that?
        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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        Plan Backwards

        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

        • What’s the last thing that would’ve had to happen to achieve your best life?
        • What’s the most important choice you would’ve had to make?
        • What would you have needed to learn along the way?
        • What important actions would you have had to take?
        • What beliefs would you have needed to change?
        • What habits or behaviors would you have had to cultivate?
        • What type of support would you have had to enlist?
        • How long will it have taken you to realize your best life?
        • What steps or milestones would you have needed to reach along the way?

        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

        Featured photo credit: Matt Noble via unsplash.com

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