Have you seen the self-help books on how to reduce stress?
So which one has the real answer?
Two reasons that spring to mind as instigators are: finances and romances.
But that’s not all; there’s often a kaleidoscope of trouble brewing internally.
The hypothalamus located in your brain starts to ring the alarm.
Then the adrenal glands rev up production of cortisol – which is known as the stress
hormone.
In today’s video we’ll take an in-depth look at this steroid hormone and learn more
about its function.
Cortisol’s responsibilities
Helps keep insulin in check Helps us remain in control as we respond to
stress Helps regulate blood pressure
Aids the immune system’s health It sounds like a good hormone, but a continuously
high level of cortisol can lead to Cushing’s syndrome.
Some of the causes of Cushing’s syndrome Chronic stress
Adrenal gland problems Consuming too much alcohol
Depression
Symptoms of Cushing’s syndrome
Mood swings Not your typical moody blue days – but days
on end when you can’t seem to enjoy anything.
Digestive problems When cortisol levels are too high, energy
is diverted away from the gastrointestinal tract.
This rerouting process reduces enzyme production, which hampers digestion.
Heart disease and High Blood Pressure When too much stress in your life triggers
an over-abundance of cortisol, it may elevate your blood pressure.
This can place you at a higher risk of heart disease.
Sleep problems When we awaken in the morning, cortisol is
in full production mode to help us make the transition from sleep to life in the real
world.
Those who suffer from chronic stress have unstable cortisol concentrations, and they
won’t have that extra burst of morning cortisol.
Weight gain The next time you feel a craving for carb-laden
foods and sweets, you may be able to blame it on cortisol.
Having a high amount for an extended period can stimulate an appetite for food you wouldn’t
ordinarily want to eat.
Premature wrinkles Leave it to this pesky hormone to make a visible
statement on our faces.
High cortisol levels can dehydrate our skin, leaving it prone to premature wrinkles.
Other symptoms include:
Aches and pains, especially backaches More susceptive to infections, as cortisol
may weaken the immune system Growth of facial hair in women
Development of pinkish/purple stretch marks on non-pregnant women
These symptoms develop gradually, at least in most cases.
Therefore, it may take time before a problem is clearly recognized.
These symptoms may not be associated with a cortisol problem; they could be related
to another medical condition.
But if you suspect you may have too much cortisol, you can make lifestyle changes to reduce it.
How to lower your cortisol production
1.
Eliminate caffeine It’s worth a try to eliminate it from you
diet for 2 weeks.
Reports indicate that 200mg of caffeine can elevate blood cortisol by 30% in only 1 hour.
2.
Sleep deeper and longer Sleep deprivation can create a host of health
issues.
Perhaps you could try a natural substance, Inositol.
It’s a branch of the vitamin B family and is naturally present in certain foods.
To include it in your diet, add these to your daily menu: beans, peas, cantaloupe, whole
wheat, brown rice and raisins.
3.
Exercise regularly Exercise is a stress buster.
It not only builds muscle mass but it also causes your brain to produce serotonin and
dopamine.
These two brain chemicals reduce stress, depression and anxiety.
4.
Keep your blood sugar stable That includes banning donuts and cookies from
your plate.
Consuming excess refined sugar and simple carbs can cause your insulin production to
soar.
Try to eat a little bit every few hours.
This will keep you from binge eating.
Reach for food that has good fats, protein and complex carbohydrates – which can keep
cortisol levels low.
5.
Drink more water Staying hydrated by drinking plenty of water
will also keep cortisol from spiking.
Drink a glass of water when you go to bed and when you first awaken.
6.
Take anti-stress supplements These can be found naturally in calcium, vitamins
B and C, magnesium, zinc and CoQ 10
7.
Meditate or listen to relaxation tapes Much of the music today can break the sound
barrier.
If you want to relax and lower your cortisol, turn on some soft music.
Or try meditation.
We have enough bad stuff on our plate – and that can get us tangled in knots.
Take control and lower your cortisol.
You’ll be glad you did.