Cortisol-Friend Or Foe?

This innocent hormone, one that can do us great benefit, and yet can do us a huge detriment. So which is it? Is cortisol our friend or our foe? It is both. The balance of it, like all hormones in the body, are essential in the balance and overall health of the body.  Let’s break down how this hormone works in the body, why it is important and when it can actually be damaging to human physiology.

What does cortisol do?

Cortisol, which is a hormone that is released from the adrenal glands, acts in the survival system. It allows the body to recognize a potential threat and activates the corresponding ‘fight or flight’ reaction. This is important to allow us to survive environments that have aggressive predators to allow us to run or to fight. Historically, this was essential. However today, when was the last time you were in the bush and a tiger jumped out at you? Most of us do not live in areas that have these types of predators. And yet, cortisol levels are being constantly increased and staying elevated over longer and longer periods of time. Cortisol also acts to suppress the immune system short term in cases of extreme inflammation, so that the body’s immune system will not aggressively attack tissues being monitored.

Here are the following benefits of cortisol in the body:

• Blood glucose metabolism and insulin release
• Blood pressure regulation
• Lowers sensitivity to pain
• Immune system regulation
• Inflammatory response regulation
• Enhanced memory and cognition

So, cortisol serves as a very important and essential hormone for proper bodily function and homeostasis, and can be beneficial!

What are the detrimental effects of long-term elevated cortisol?

Cortisol, when elevated, can interfere with your blood sugar levels by interrupting proper insulin function. When it is high, blood sugar cannot be shuttled properly into the cells to allow for energy to be maintained and generated. This can also cause an accumulation of fat, especially around the abdominal area. It can also cause inflammation in the body if it is chronically high. This will, in time, will inhibit collagen formation found in the connective tissue which is essential for muscle, joint and tendon structural integrity. It can suppress the immune system, which in an acute and short term scenario/circumstance can be beneficial, but long term lead to a reduction in immune efficiency making one more susceptible to the common cold, flu etc.

Elevated cortisol levels will cause the following issues/symptoms in the body:

• Blood sugar imbalance
• Memory issues
• Fat settling around the abdomen
• Anxiety and listlessness
• Insomnia or sleep issues
• Joint and muscle pain and soreness
• Inability to lose weight
• Decreased immune function
• Elevated blood pressure

That is why stress can cause such a huge variation of symptoms. If cortisol levels are not put in check, then it will and can become chronically elevated. If it is high for long periods of time, then the above symptoms will creep up on a person and wreak havoc in their health and ultimately their lives.

What is causing this increase in cortisol?

Cortisol is increased by the constant bombarding that is occurring to our nervous system, for example, the increased or even constant use of electronic devises. This overstimulation is read by the body as a stressor, and thus increases cortisol is the result. Some people, having not only to work full-time, may even have to work over-time, and even in some cases have multiple jobs to sustain a good income. Even in the younger population, schooling is causing an increase in cortisol! Once upon a time, I was a ‘professional student’ and was in post-secondary education just short of a decade. I went to class for over 40 hours a week and always had a part-time job to help pay for it. Having a baby, one of the most precious and exciting time in a person’s life, can also be the most stressful one has ever experienced. Any new parents can attest to this, lack of sleep can make one feel totally overwhelmed and zapped of energy. I personally am still suffering from compounded elevated cortisol levels. So, I wanted to share with you what I have discovered to help me to greatly reduce and stabilize my cortisol levels.

What decreases cortisol levels in the body?

Here are some pointers that I have used to decrease my cortisol levels:

• Go for walks. A relaxed walk, not one that is fast paced. A ‘smelling the roses’ walk. Cortisol levels will not be increased with this type of exercise. Other high intensity exercises, such as jogging, cycling can aggravate an elevated cortisol level. If you suffer from an increase in cortisol, please do not make it worse by engaging in these type of activities until the body is balanced again. You will be working against your physiology. A good way to know this, is if you are overweight, and trying to lose fat through exercise and have noticed no change after engaging in high intensity exercise over a longer period of time. Walk instead!
• Doing relaxation type activities. Such as meditation. 15 minutes a day is all you will need.
• Go outside! Take your shoes off and walk around on the ground. It will help to center you and ‘ground’ out any excess energy in your body.
• Use your electronics less. Go outside, read a book, garden, go for a tea with a friend.
• Go to bed, at least one hour earlier than usual. Rest as much as you can to allow for the adrenal glands to heal.
• Reduce your alcohol and caffeine intake as much as you can.
• Get bodywork, such as massage or Bowen. It calms and re-sets the nervous system.

Other medicine, such as herbals and homeopathics, can also help to nourish and re-balance the nervous system, and lower cortisol levels in the body. We live in a society that exposes us to many different stressors. We can learn how to manage it and to even reverse the long-term damage of it. If you would like to have a plan that is customized to you, please call my office at (519) 954-9168.