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Lowering cortisol: tips for healthy hormonal balance
Cortisol, better known as the stress hormone, plays an essential role in the body. It helps us respond to stressful situations by putting the body in a state of readiness. Although cortisol is essential to our health, prolonged high levels of it can have detrimental effects on both our physical and mental well-being.
In this blog, we explore exactly what cortisol is, how it functions and provide practical tips for keeping your cortisol levels in a healthy balance.
What is cortisol?
Cortisol is produced in the adrenal glands. More popularly known as the stress hormone, cortisol is produced in response to stressful or dangerous conditions and puts the body in readiness for an appropriate response. Cholesterol is the source or "precursor" of this hormone.
The stress hormone is responsible for a large number of physiological processes. In particular, it metabolizes carbohydrates, proteins and lipids, regulates blood pressure, regulates the immune response and relieves inflammation.
In addition, cortisol has a significant impact on energy metabolism by increasing blood sugar levels. This is essential to help the body obtain adequate energy during stress.
In the morning, levels of cortisol tend to be higher. This way, the body is stimulated to wake up. Then in the evening, they are lower, which ensures that the body is prepared for sleep.
The hypothalamic-pituitary-adrenal (HPA) axis is responsible for regulating this cycle and controls the release of stress hormones in response to various stimuli.
A disruption in this cycle can have major consequences for health and well-being. Although cortisol is vital in moderate amounts, chronically high levels can cause a lot of health problems.
The role of cortisol in the body
Metabolic control
Cortisol plays a role in regulating metabolism by influencing the body's use of carbohydrates, fats and proteins.
It promotes the process of gluconeogenesis, in which the liver produces glucose from non-carbohydrate sources such as proteins and fats. This provides a constant source of energy, especially during periods of dieting or stress.
Immune response
The anti-inflammatory effect helps reduce inflammation and control immune responses. Therefore, synthetic corticosteroids, which mimic the effects of cortisol, are often used to treat inflammatory and autoimmune diseases.
Managing stress
When we're under stress, cortisol prepares the body for a possible threat. It increases the amount of glucose in the blood, improves the brain's use of glucose and increases the availability of substances beneficial for tissue repair.
At the same time, it shuts down unnecessary functions, such as digestion, growth and reproductive systems, to provide energy for the immediate stress response.
The balance of electrolytes and blood pressure is also regulated by cortisol. Sodium reabsorption in the kidneys is increased. This helps to maintain fluid balance and blood pressure. Abnormalities in this can cause blood pressure disorders.
Cognitive and emotional activity
Adequate cortisol levels are essential for proper brain function, which affects memory, learning and attention.
However, chronically high cortisol levels can lead to mood disorders such as anxiety and depression and cognitive problems.
How cortisol levels are regulated
Thus, in order to stay healthy, it's vital to closely monitor cortisol levels. Several organs and glands are involved in this complex event, as well as specific feedback mechanisms.
The importance of the hypothalamic-pituitary-adrenal (HPA) axis
In the brain, the regulation of cortisol begins in the hypothalamus, a small area at the base of the brain. CRH (corticotropin-releasing hormone) is a hormone produced by the hypothalamus in response to various stimuli, including stress. CRH then goes to the pituitary gland, directly under the hypothalamus.
ACTH and the pituitary gland
The pituitary gland produces another hormone, ACTH (adrenocorticotropic hormone), in response to CRH. ACTH enters the bloodstream and reaches the adrenal glands, above the kidneys.
Cortisol and adrenal production
ACTH stimulates the adrenal glands, which produce cortisol and release it into the blood. Cortisol acts on various tissues and organs in the body and plays a role in regulating metabolism, the immune response and the response to stress.
Negative feedback process
To prevent excessive increases in cortisol, the body institutes a negative feedback mechanism. Cortisol acts on the hypothalamus and pituitary gland by blocking the release of CRH and ACTH, respectively. Production of CRH and ACTH decreases when cortisol levels rise, which in turn reduces cortisol production by the adrenal glands. This process keeps cortisol levels within an optimal range.
Impact of circadian movements
The circadian rhythm, the body's natural 24-hour cycle, also has an impact. Cortisol levels generally rise in the morning shortly after waking and reach a peak to prepare the body for the day. It then gradually decreases throughout the day and reaches its lowest level late in the evening.
The body's internal biological clock regulates this diurnal fluctuation. It can be affected by factors such as night work or irregular sleep routines.
Influence of external factors on cortisol levels
In addition to internal processes, several external factors can have an influence. Cortisol levels can be elevated by physical or emotional stress, exercise and medical conditions.
Causes of elevated cortisol levels
There are several possible explanations for high cortisol levels, both physiological and lifestyle related:
Chronic stress
Long-term stress is one of the main causes of elevated cortisol levels. During a long period of exposure to stressful situations, our body constantly produces cortisol to help us cope with these challenges. However, our bodies are not made for this. That's why chronic stress has many consequences for our health.
Unbalanced eating habits
A diet plan based on simple sugars and saturated fats can lead to high cortisol levels. Changes in blood sugar levels can also trigger a hormonal response that increases cortisol production.
Lack of sleep
A lack of sleep can disrupt the body's natural circadian rhythm, which can impact cortisol regulation. People with sleep deprivation or irregular sleep routines may have abnormally high cortisol levels.
Lack of physical activity
Insufficient exercise can cause stress to build up in the body, leading to increased cortisol production. On the other hand, regular exercise can help control cortisol levels and promote a healthier response to stress.
Psychosocial influences
Factors such as relationship problems, financial constraints or professional conflicts can also cause cortisol levels to rise. These stressful conditions can have a significant impact on long-term hormonal health.
Medical conditions
Medical conditions can also affect cortisol levels. An example is Cushing's syndrome. This syndrome is caused by an overproduction of cortisol by the adrenal glands. This may be due to adrenal tumors, long-term treatment with corticosteroids or, in rare cases, pituitary tumors that stimulate cortisol production.
Symptoms and effects of high cortisol levels
High cortisol levels are associated with various physical and mental symptoms.
According to research, cortisol also affects immune function. With continuous high cortisol levels, the body becomes more susceptible to infections and the healing of wounds is delayed.
Physical symptoms
High cortisol levels are linked to weight gain, especially in the abdominal region, which can lead to abdominal obesity. This fat distribution is of concern because it's associated with a higher risk of cardiovascular disease.
In addition, high cortisol levels can lead to an increase in blood pressure. Hypertension is a major risk factor for heart attacks and strokes.
Research also shows that excess cortisol can interfere with carbohydrate metabolism. This can lead to increased blood sugar levels and an increased risk of type 2 diabetes.
Mental symptoms
High cortisol levels can cause mood problems such as anxiety and depression, sleep problems and problems with memory and concentration.
Research has shown that high cortisol levels can interfere with the function of the hippocampus. This is an area of the brain that plays a crucial role in regulating emotions and memory.
This can disrupt emotional balance, potentially leading to the development of anxiety and depression. In addition, cortisol can affect neurotransmission, particularly the serotonin and dopamine systems, which play an essential role in regulating mood. Persistent disruption of these neurotransmitters due to chronic stress can exacerbate symptoms of depression and anxiety, creating a vicious cycle that is difficult to break.
Long-term health consequences
The long-term effects of cortisol can be profound and wide-ranging, affecting various aspects of physical and mental health. Long-term exposure to high levels of cortisol can alter metabolism, increasing the risk of developing metabolic diseases such as obesity, type 2 diabetes and metabolic syndrome.
Cortisol can redistribute body fat toward the abdomen and negatively affects insulin sensitivity, which partly explains these conditions.
In addition, high cortisol levels over a long period of time can disrupt the immune system, making the body more susceptible to infections and autoimmune diseases. Immune cells are regulated by cortisol, which can reduce pro-inflammatory cytokines. However, prolonged exposure can weaken the overall immune response.
The effects on brain and mental health are equally important. Cortisol can affect brain structures such as the hippocampus, which plays an essential role in memory and learning. Long-term elevated cortisol levels can lead to cognitive problems and increase the risk of depression and anxiety.
Finally, there's evidence that there may also be an impact on behavior and emotional health, particularly in people with disorders such as ADHD. In these individuals, significant differences in cortisol secretion have been observed depending on gender and comorbidity with other disorders.
Natural methods to lower cortisol
Stress management techniques
Methods such as yoga and deep breathing can stimulate the body's relaxation response, which helps reduce stress and stabilize cortisol levels. But getting out into nature can also have a beneficial effect on cortisol levels. According to research from the University of California Davis, a significant decrease in cortisol is correlated with meditation and mindfulness. One can reduce reactivity to perceived stress by focusing on the present moment, which has a direct effect on cortisol levels in the body.
In addition, the Pacific Neuroscience Institute also states that meditation and mindfulness help reduce the activation of the sympathetic nervous system, which releases cortisol in response to stress. In this way, one can not only improve mental well-being, but also control the hormonal response to stress, promoting better overall health.
Exercise and physical activity
A recent study has shown that regular exercise has a significant effect on regulating cortisol levels. More specifically, aerobics sessions tended to lower cortisol levels, helping to alleviate the effects of chronic stress.
This mechanism is attributed to the ability of exercise to stimulate the production of endorphins and other positive neurotransmitters, which act as natural regulators of the hormonal system. Regular exercise can therefore not only improve physical fitness, but also stimulate a more balanced and adaptive response to stress.
Healthy sleep habits
A healthy sleep pattern is essential. According to research, the quality and duration of sleep can directly affect cortisol levels in the body. A good night's sleep, generally between seven and nine hours for adults, promotes a natural decrease in cortisol during the night. This promotes recovery and activation of the body. On the other hand, chronic sleep disorders, such as insomnia or irregular sleep cycles, are linked to high cortisol levels. This can lead to a long-term state of stress and harmful long-term health consequences.
By adopting healthy sleep habits, such as establishing a regular sleep-wake routine, creating a pleasant sleep environment and reducing bedtime stimuli, it's possible to promote optimal cortisol regulation.
Foods to lower cortisol
Regular intake of foods rich in antioxidants, such as berries, green leafy vegetables and fruits such as oranges and kiwis, is effective. These foods play a role in neutralizing the effects of free radicals, reducing oxidative stress.
In addition, lean protein sources such as chicken, fish and legumes can help keep blood sugar levels stable and promote the production of stress-regulating neurotransmitters such as serotonin. Avoiding excess caffeine and refined sugars also helps maintain a more balanced cortisol level throughout the day. Drinking enough water is also crucial. Being insufficiently hydrated can also lead to an increase in cortisol levels.
Changes in lifestyle and habits
To maintain cortisol levels, it's important to scrutinize your lifestyle and habits. Therefore, it's good to establish a routine to relax and reduce stress.
Activities that can be beneficial in this regard include meditation, walking, yoga and breathing exercises. Or simply taking time for an activity that helps you recharge.
The importance of a good work-life balance is essential to managing stress and regulating cortisol. Excessive work activities without adequate time to rest and recharge can lead to an increase in cortisol.
Adequate rest periods can help keep cortisol at adequate levels. Social support and positive relationships are also important in regulating cortisol. In difficult situations, positive social relationships and emotional support can help reduce stress and keep cortisol levels stable.
Cortisol lowering supplements
Insentials Balance² Me is composed of maca, vitamin B5, vitamin B6 and magnesium. The adaptogenic properties of maca are known to allow the body to adapt to stress, which can positively affect cortisol levels.
Vitamins B5 and B6 are crucial for regulating the nervous and hormonal systems, allowing for better control of stress reactions, including lowering cortisol levels.
Magnesium, in turn, plays an essential role in relaxing muscles and nerves, helping to reduce the impact of chronic stress on the body.
Together, these ingredients can help lower cortisol levels, promoting well-being and hormonal balance.
In addition to Balance² Me, the Smart Vitamins are also of interest because of their content of omega-3 fatty acids, which is associated with a reduction in cortisol.
It appears that omega-3 fatty acids may have a positive impact on cortisol levels in the body, according to scientific research. Cortisol is regulated by several physiological mechanisms.
A healthy intake of omega-3 is thought to play an essential role in this regulation. According to studies, omega-3 can reduce stress response by regulating inflammatory responses and influencing the neuroendocrine processes involved in cortisol synthesis. Thus, including omega-3-rich Smart Vitamins in your diet plan can help balance cortisol levels.
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https://pubmed.ncbi.nlm.nih.gov/?term=stress+syndrome+cushing
https://pubmed.ncbi.nlm.nih.gov/31639385/
https://pubmed.ncbi.nlm.nih.gov/26424422/
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https://link.springer.com/article/10.1007/s00420-011-0727-3
https://www.sciencedirect.com/science/article/pii/S0165178115308374
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https://www.pacificneuroscienceinstitute.org/blog/brain-health/meditation-mindfulness-for-stress-reduction/
https://www.sciencedirect.com/science/article/pii/S030645302300393