MANAGING CORTISOL FOR BETTER HEALTH AND WEIGHT CONTROL

Banner, doctor, nurse practioner for weekly blog — By Dr. Whitney Jackson Smiley

MANAGING CORTISOL FOR BETTER HEALTH AND WEIGHT CONTROL

What is Cortisol?

Cortisol is a hormone produced by the adrenal glands in response to stress. While it’s essential for survival—helping your body react to emergencies and regulating your metabolism—it can become problematic when it's chronically elevated.

two females enjoying jogging — MANAGING CORTISOL FOR BETTER HEALTH AND WEIGHT CONTROL

How Cortisol Affects Your Health

Function:

Cortisol spikes in response to stress, whether it's physical, emotional, or mental. It helps your body to respond quickly by increasing glucose availability, suppressing non-essential functions (like digestion), and enhancing the brain’s use of glucose. In short bursts, cortisol is beneficial. But when stress becomes constant, cortisol levels remain elevated, which can lead to health complications.

Cortisol and Weight Gain:

If you're under constant stress, your body may be in a perpetual state of "fight or flight." Elevated cortisol does more than just keep you on edge; it has a direct impact on your weight by:

- Increasing Appetite: Stress eating is a real thing, and cortisol is one of the reasons why you might crave sugary or high-calorie foods when stressed.

-Slowing Metabolism: Chronic stress and high cortisol can reduce your metabolism, making it harder for your body to burn calories efficiently.

- Storing Fat: Cortisol can also increase fat storage, particularly around the abdomen, contributing to the dreaded belly fat.

Symptoms of High Cortisol Levels:

- Constant fatigue, even after adequate rest

- Difficulty losing weight, especially around the midsection

- Anxiety and mood swings

- Insomnia or disrupted sleep patterns

- Digestive issues

So, how can you keep your cortisol levels in check? Fortunately, there are lifestyle changes and supplements that can help manage cortisol naturally.

Lifestyle Modifications to Manage Cortisol

1. Regular Exercise (But Not Too Much):

Physical activity helps reduce stress and regulate cortisol, but over-exercising can actually raise cortisol levels. Focus on moderate activities like walking, swimming, yoga, or strength training for 30-60 minutes, 4-5 times per week.

2. Prioritize Sleep:

Quality sleep is crucial for managing cortisol. Aim for 7-9 hours of uninterrupted sleep. Establish a consistent bedtime routine and consider relaxing activities before bed, like reading or meditation, to help you wind down.

3. Practice Mindfulness and Relaxation:

Deep breathing, meditation, and yoga have all been shown to lower cortisol levels. Just taking 10-15 minutes out of your day to practice mindfulness can work wonders in reducing stress.

4. Balance Blood Sugar:

Eating balanced meals with protein, healthy fats, and fiber can prevent blood sugar spikes, which can trigger cortisol release. Avoid excessive sugar and refined carbs, which can cause your blood sugar (and cortisol) to skyrocket.

5. Limit Stimulants:

Caffeine and sugar can raise cortisol levels. If you're a big coffee drinker, try to limit your intake, especially in the afternoon and evening

6. Social Connection and Laughter:

Spending time with loved ones or engaging in activities that make you laugh can lower cortisol and boost feel-good hormones like oxytocin. It’s an easy and fun way to manage stress.

Supplements to Support Cortisol Balance

While lifestyle changes are key, certain supplements can also assist in balancing cortisol levels. As always, consult with a healthcare professional before adding new supplements to your routine.

1. Ashwagandha:

This adaptogenic herb has been shown to lower cortisol levels and reduce stress-related symptoms. It can also improve sleep and mood.

2. Magnesium:

Magnesium helps to calm the nervous system and regulate cortisol production. Magnesium supplements or eating magnesium-rich foods like spinach, almonds, and avocados can be beneficial

3. Omega-3 Fatty Acids:

Found in fish oil or flaxseeds, omega-3s have anti-inflammatory properties and can help reduce cortisol levels.

4. Rhodiola Rosea:

Another adaptogen, Rhodiola, helps the body adapt to stress and lower cortisol. It may also improve energy levels and mental clarity.

5. Phosphatidylserine:

This compound supports brain health and has been shown to reduce cortisol, particularly after exercise-induced stress.

6. Vitamin C:

High doses of vitamin C can reduce cortisol in response to acute stress and also support your immune system.

Final Thoughts:

Cortisol is essential, but too much of it over a prolonged period can wreak havoc on your body, affecting your weight, mood, sleep, and overall well-being. The good news is that through lifestyle modifications and the right supplements, you can manage your cortisol levels and create a more balanced, healthier life.