Cortisol explained:

Hearing the buzz word ‘Cortisol’ everywhere? It’s Mental Health Awareness week and let’s talk about what cortisol really is. It is a hormone that is produced by the adrenal glands, found above your kidneys. This hormone is essential for the body to function properly e.g. it regulates blood pressure, your body clock, bone health and muscle strength. Your cortisol level increases in the morning, gets the body prepared for the activities of the day and gradually decreases throughout the day to enable you to go to sleep.

Cortisol spikes in instances where the body feels it is in danger e.g. if being chased by an angry dog. When released, cortisol increases adrenaline production, breathing and heart rate. Once danger is past, cortisol level drops. However, in cases where the body is under stress long term e.g. if you are working long hours to deliver a project and your boss is putting pressure on you, cortisol level stays high. This is known as chronic stress which can lead to chronic inflammation. This presents differently in different people and it can make you feel burnt-out, cause cravings and weight gain especially around the middle area, affect your mood, sleep, relationships, blood sugar levels and lead to metabolic conditions such as high blood pressure and type 2 diabetes.

What can you do to support cortisol balance?

Diet

Eating at regular times, combining protein, healthy fats and complex carbohydrates stabilise blood sugar levels, which would reduce cravings and with it, cortisol. Aiming for a Mediterranean-style diet full of antioxidants and fibre from vegetables, fruits, legumes, wholegrains and low in red meat and alcohol has been shown to decrease inflammation and promote health. Consuming less stimulants like coffee, refined sugar, ultra-processed foods is also beneficial. Eating foods containing nutrients such as magnesium would calm the nervous system, promote muscle relaxation and sleep. Foods rich in omega-3 fatty acids from oily fish, olive oil, nuts and seeds reduce inflammation and support brain health. Adding probiotic foods in the diet maintains gut health, reduces inflammation and regulates cortisol production.

Exercise

Low to moderate exercise helps the body be more resilient to stress. People who exercise experience a lower spike in cortisol during stressful situations. So, exercises like cycling, walking, yoga, along with deep breathing relax the body by stimulating the ‘rest and digest’ state. This can improve digestion, sleep quality and regulate the body’s sleep-wake cycle.

Sleep

Aiming for 7-9 hours good quality sleep can greatly improve overall health. Research shows that people who go to bed before midnight have better quality sleep, think more clearly and are able to focus better the next day. Although, easier said than done, we can implement small changes, such as gradually going to bed 15 minutes earlier every few days and have a regular bedtime every night. Reducing screens use an hour before bedtime, ensuring the bedroom is cool, around 18C, uncluttered and used for sleeping only would be more conducive to sleep.

Try and carve some ‘me time’

Do something you enjoy e.g. reading, listening to your favourite album. Classical music, especially low tempo (60-80 beats per minute) has been shown to calm the nervous system down and encourage the body and mind to unwind.

Breathwork

There are many types of breathwork and they all centre around switching the ‘rest and digest’ state, reducing cortisol levels and balance oxygen and carbon dioxide levels in the body. Choose one that you feel comfortable with. An exercise I like is deep belly breathing by inhaling through the nose for 4 seconds, holding for 4 seconds and slowly breathing out through the mouth for 6-8 seconds.

Mindfulness

This practice emphasises on being present in the moment, reducing the tendency to replay stressful situations in our minds. You can practise this when walking in nature, listening to the sounds and smells around you, focus on what you are seeing, what you can touch and taste.

Intentional approach to life

Choose what is important to you and trying to live according to what aligns with your values can reduce stress and anxiety e.g. striking a work-life balance would mean setting boundaries at work which will enable you to spend more time with the family. When it comes to healthy eating, plan ahead, batch cook and freeze to save time while not compromising on quality food.

I hope you found these tips helpful. If you would like to find out more about how nutritional and lifestyle therapy can make you feel calmer, more energised and in control, get in touch by email or phone for a 15 minutes free chat.

Wishing you health,

Marilyn