Managing Cortisol - Stress Hormone

by Krista Schaus (March 2005)

Cortisol is a hormone released from the adrenal gland when the body is under stress. That stress could come from a variety of sources –

  • unexpected life circumstances
  • work
  • family
  • a hectic busy lifestyle
  • a life change, planned or unplanned
  • exercise
  • physical or emotional trauma

 

Cortisol has a very functional and necessary purpose. It causes the "“fight or flight" response as a survival mechanism. But, cortisol is meant to be high in stressful situations for brief, short periods of time. Although, the vast majority of North Americans are in a state of "adrenal fatigue" throughout the day. Meaning, they are releasing cortisol all the time. What does this mean? Well a few problems with that…

To name just a few negative effects of cortisol that wreaks havoc on many of our lives:

  1. Inhibits fat loss
  2. Disrupts sleep cycles
  3. Can cause digestive problems

We do not want to stop our bodies from producing cortisol all together. It does have some advantages. One was the "fight or flight" response mentioned earlier. Cortisol is also responsible for waking us up in the morning and helping us get going and it also helps us gear down at night and prepare for sleep.

Our bodies go through natural cortisol rhythms throughout the day. In the morning, cortisol levels are at their highest. They start to drop around mid morning and come to a daytime low in mid-afternoon. This is why we feel sleepy after lunch and have a hard time getting through the afternoon at work. Then they peak again around supper time before dropping again and coming to an all time low around 10:00 pm to prepare for sleep.

Are you a morning person and spring right of bed ready to take on the day? Or are you a night owl and have to press snooze 5 times before rolling out of bed half asleep?

Well the difference very likely lies in your cortisol levels throughout the previous day.

Are you a night time TV watcher or computer user? Do you drink a lot of caffeinated beverages? Are you under a lot of stress or are you a high energy person who "buzzes" around your day? That will affect your normal cortisol rhythms throughout the day and put you off course for the entire next day.

Let’s examine this a little closer. Let’s day you are a nighttime TV watcher and the last thing you do before going to bed is watch TV. The effects of that on your brain is the same as sunshine or daylight. Your body thinks it is daytime when you watch TV at night, thus your cortisol levels will shoot up, ready to take on the full day ahead. You will have a hard time falling asleep and your sleep will not be deep or very restful. You will wake up feeling groggy, unrested and your body will think it is nighttime (remember it thought it was daytime at 10:00 pm).

Solution? Limit evening TV watching, computer games or computer work to 1 hour before you plan on sleeping.

Rather, about ½ an hour before bed…

  • listen to some soft music
  • read a book
  • engage in some light conversation under low lights with your partner
  • light some candles
  • have a warm bath
  • do some light stretching and relaxation exercises

The same applies to our children. Never, never let them fall asleep to a TV in their room. You are setting them up for a lifetime of sleep problems and weight gain.

Exercise also increases cortisol levels. Do you ever come home from an evening exercise class or aerobics session feeling totally primed and lay awake for hours? Cortisol is to blame. Unfortunately, we can’t all quit our jobs to fit in daytime exercise classes. Rather, make sure to take the time at the end of the class or as soon as you get home to engage in some relaxing, cortisol reducing activities such as stretching, deep breathing or mediation exercises under low lights and with soft soothing music.

Also, make the most of your primed system after exercise! Did you know that you will burn more fat when you do aerobic exercise after a weight training session? The Free Fatty Acids (FFA’s) in your fat cells get all excited (mobilized) when you do resistance training at 60% or higher than your 1RM (one repetition maximum, or the amount of weight you can lift just once). When you aerobic exercise (the same continuous activity for more than 20 minutes at a moderate intensity) after that those excited FFA’s, then burn off (oxidize).

So the best solution for managing cortisol when exercising is to make the most of the increased levels. Try to weight train when cortisol is already higher, in the morning and early evening and then do 20 – 40 minutes of aerobic exercise following. Don’t forget to partake in soothing, cool down stretches afterwards and maybe soak in a warm bath later. You should sleep like a baby.

Cortisol is not the enemy. It is absolutely essential throughout the day and also in truly stressful situations as a survival mechanism. What we do need to do is learn how to effectively manage cortisol levels throughout the day with proper exercise, diet, stress relieving practices and by engaging in relaxing evening activities.

Start controlling cortisol rather than letting cortisol control you!

DE Coaching Team

Krista Schaus PICP CPT
Ontario CANADA krista@definingedge.ca

Kate Kline PICP CFT
Arizona USA
kate@definingedge.ca

DE Client Services

info@definingedge.ca

 

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