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The Stress Hormone Cortisol
A
healthy plan to reduce Cortisol production and lose
weight!
The hormone cortisol, secreted by the Adrenal Glands is often called the "stress hormone"
because its levels rise following physical and emotional stress.
Cortisol's functions in the body include roles in the regulation of blood pressure and cardiovascular function as well as regulation of the body's use of proteins, carbohydrates, and fats. When cortisol is secreted, it causes a breakdown of muscle protein, leading to release of amino acids (the "building blocks" of protein) into the bloodstream.
These amino acids are then used by the liver to synthesize glucose for energy, in a process called gluconeogenesis, thus raising the blood glucose level and providing this form of energy for the brain. At the same time the other tissues of the body decrease their use of glucose as fuel. Cortisol also leads to the release of so-called fatty acids, an energy source from fat cells, for use by the muscles. Taken together, these energy-directing processes prepare the individual to deal with stressors and insure that the brain receives adequate energy sources.
Abnormal blood cortisol levels can result in metabolic disturbances and in severe cases may lead to life-threatening illnesses.
The Stress and Cortisol Information Hub is designed to provide a comprehensive source of information for those interested in learning more about cortisol, its relation to stress and metabolism, and management of abnormal cortisol levels.
Role of the "Stress Hormone" in Weight Control
Eating when under stress isn't just about filling an emotional need. Your body has a system of hormonal checks and balances that actually promote weight gain when you're stressed out.
The so-called "stress hormone" cortisol is released in the body during times of stress along with the hormones epinephrine and norepinephrine that constitute the "fight or flight" response to a perceived threat.
Following the stressful or threatening event, epinephrine and norepinephrine levels return to normal while cortisol levels can remain elevated over a longer time period. In fact, cortisol levels can remain persistently elevated in the body when a person is subjected to chronic stress.
How does cortisol influence weight gain?
Cortisol has many actions in the body, and one ultimate goal of cortisol secretion is the provision of energy for the body.
Cortisol stimulates fat and carbohydrate metabolism for fast energy, and stimulates insulin release and maintenance of blood sugar levels. The end result of these actions is
an increase in appetite.
Thus chronic stress, or poorly-managed stress, may lead to cortisol levels that stimulate your appetite, with the end result being weight gain or difficulty losing unwanted pounds.
Cortisol not only promotes weight gain, but it can also affect
where you put on the weight. Doctors have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips.
This fat deposition has been referred to as "toxic fat" since abdominal fat deposition is strongly correlated with the development of cadiovascular disease including heart attacks and strokes.
Whether or not your stress levels will result in high cortisol levels and weight gain is not readily predictable.
The amount of cortisol secreted in response to stress can vary among individuals, with some persons being innately more "reactive" to stressful events.
Studies of women who tended to react to stress with high levels of cortisol secretion showed that these women also tended to eat more when under stress than women who secreted less cortisol.
Another study confirmed that women who stored their excess fat in the abdominal area had higher cortisol levels and reported more lifestyle stress than women who stored fat primarily in the hips.
How can I reduce my Cortisol levels?
Experts agree that improving nutriton and stress management are critical parts of successful weight management regimens, particularly in those who have elevated cortisol levels.
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Do Not Skip Meals. Besides causing a decrease in the
body's metabolic rate, cortisol levels rise when nothing is eaten
within five hours of the last meal or snack.
- Eat foods high in polyphenols and flavonoids,
such as dark chocolate, red wine and black tea, which have been proven to reduce
cortisol production.
Improved nutrition is #1 Priority
Whole Grains
-
Unprocessed whole-grains are an excellent method for leveling food
intake and curbing the release of cortisol in the body. Whole grains
contain fiber and nutrients that help keep the body's blood sugar
levels steady; they should be considered a mainstay of any healthy diet.
Processed and refined flours are not only less nutritious compared to
richer whole grains, they are empty carbohydrates that decrease blood
sugar and cause cortisol to spike.
Protein and Fats
-
Along with whole grains, an equal portion of protein is required to
balance the system and keep cortisol production at normal levels.
Eating moderate doses of protein, such eggs, meat, poultry and fish
slows down carbohydrate absorption, reduces sugar levels and balances
cortisol in the blood. Unsaturated fats from olive oil or nuts also
slow carbohydrate digestion, aid the body in feeling full and work with
the proteins to cut cortisol production.
Eggs
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Eggs are a low-glycemic index food that lower Cortisol. They are also high in omega fatty acids, which can have stress-relieving properties.
Oily Fish
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Oily fish, such as snapper and salmon, lower cortisol levels and are also high in protein and omega fatty acids.
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A diet rich in organic vegetables and fruits:
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Many vegetables, especially the green leafy variety,
balance blood sugar levels and regulate metabolic rates. Since cortisol
is released at stress-filled moments when blood sugar is high or the
metabolism is sent into overdrive through adrenaline release, the
benefits of vegetables in the diet to curb cortisol is clear.
Berries Berries have high levels of vitamin C, which fights against cortisol buildup in the body.
Oranges Oranges are also high in vitamin C and eliminate cortisol, making them a great stress-relieving snack.
Snacks Healthy snacks such as granola, raisins, almonds or dried cranberries are good for avoiding cravings for sweets and lowering cortisol.
- Even drinking 2-3 cups of coffee per day can elevate cortisol levels. Avoid caffeine drinks to reduce cortisol levels!
Avoid alcoholic drinks other than a glass of wine in the evening.
- Get proper sleep.Lack of proper sleep is responsible for weight gain and illness.
- Exercise is the best and fastest method for weight loss in this case, since exercise leads to the release of endorphins, which have natural stress-fighting properties and can lower cortisol levels.
- Activities such as yoga, prayer, Guided imagery, prayer, breathing techniques, therapy, meditation, massage, music, reading,
- gardening,
- spending time with your pets can also help lower your stress hormone levels. To effectively reduce elevated cortisol due to stress, lifestyle changes are essential.
Foods and Herbal Supplements that help to reduce Cortisol production
- Phosphatidylserineis one element that reduces cortisol. Phosphatidylserine is found abundantly in mackerel, herring,
white beans, and the brain, liver and kidney of cows, chicken and pigs.
- Ashwaghanda is an ayurvedic herb in the same family
as the tomato, and a recognized adaptogen, which means it helps the
nervous system regulate its response to stress.
- Rhodiola rosea, or
golden root, is another adaptogenic herb that's readily available from
an herbalist or naturopath.
Holy Basil
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Holy basil
is an herb that can be used as a home remedy for lowering cortisol
levels. This herb is native to India and has several uses. When used
daily, it is said to be beneficial in lowering cortisol levels in the
body. When cortisol levels are lowered, so are blood sugar levels. Holy
basil can also help to reduce and prevent stress when used to lower
cortisol levels.
- Drink sarsaparilla and licorice root teas. Sarsaparilla and licorice
root have both been proven to elevate mood and to reduce stress, which,
in turn, lowers cortisol levels.
- Tulsi is known to also regulate blood sugar levels. Other herbs to lower cortisol levels are dong quai and astralgus.
- Taking vitamin supplements, especially those rich
in vitamin C.Get lots of vitamin C. The effects of vitamin C on cortisol levels have
been studied, and vitamin C has been proven to lower cortisol levels.
- B5 and folic acid regulate the adrenal gland function, which is the
gland that produces cortisol. B5 comes from beans, lean meat, poultry,
fish and whole grains. Folic acid can be found in beans, peas,
sunflower seeds, vegetables, fruits like melons and oranges and peanut butter.
- There are many factors that can influence the levels of cortisol in the body. The body varies its secretion of cortisol on a daily rhythm, with highest levels at about 6-8 a.m.
- Certain drugs can lead to increased cortisol levels, including the diuretic spironolactone and estrogen hormone therapy.
- Highly-trained athletes can have higher-than-average cortisol levels, and women in the last trimester of pregnancy also generally have elevated cortisol levels.
- Likely due to the increased physical and psychological stresses associated with these conditions, persons suffering from depression, anxiety, panic disorder, malnutrition and alcohol abuse also often have elevated cortisol values.
- Rare tumors of the adrenal glands or pituitary gland can also lead to abnormally high levels of cortisol.
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