Michelle, I am so sorry to hear that your body is producing this "fight-or fly" stress hormone. You probably know that chronic elevation in cortisol is extremely detrimental to your health. It has been linked to, but not limited to, adrenal fatigue, hormonal imbalances, heart disease, excessive blood sugar levels, elevated cholesterol, and pretty much anything else you can think of that stress can create in the human body.
Cortisol is naturally secreted in the body on a pretty set schedule throughout the day. It peaks at about 8am to get you out of bed and ready to start your day. Throughout the day, cortisol levels begin to drop off and reach their lowest at about 8-10 pm so that you can fall asleep. A cortisol rhythm that is disrupted by chronic stress, both mentally and physically, can impair your ability to fall asleep or even stay asleep.
I think most of us have experienced high cortisol levels when experiencing stress in life. From someone cutting in front of us in rush hour to getting a divorce. There are many ways cortisol productions can be stimulated if stress is not controlled. The quick way of doing this in modern times is to get a prescription for what I call a "happy pill". But this is a short cut and a band-aid solution that will not address the root causes of the problem or teach us how to cope better with real time events. Over the years I have personally experienced a lot of stress and I know this because my cortisol levels were high and it showed in weight gain around my waistline. As a caregiver of my paralized husband and mother of two, I cannot afford stress taking over my health. I am fortunate to have handy tools and knowledge available to practice a few things with my body.
Here are a few ways that have helped me reduce my Cortisol levels:
1. Cortisol reduction supplements: Some of my favorites include: ashwaghanda, phosphatidylserine, and rhodiola rosea. The latter being my favorite!
2. Eat six small meals and do not skip them! Skipping meals create a cortisol release. (this is one of my challenge areas)
3. Eat right. Excessive carbohydrate intake creates cortisol release in response to constantly elevated insulin levels. Eliminating gluten containing products helps a lot!
4. Meditation, breathing exercises by simply lying on the floor doing belly breathing for 10-15 minutes. It works wonders for me. I am taking a meditation class at the University and have learned several other meditation techniques by Jon Kabat-Zinn. I have been a meditator for over 10 years now so I know how good it is for my body to do it routinely.
5. Get to bed on time: Get to bed by 10:30 pm at the latest. An area that I must say I have neglected due to my husband's illness who requires 24/7 care.
6. Avoid stimulants: energy drinks and caffeine drinks. Stimulants shift the body into sympathetic dominance, ie. "fight or flight". Stimulants disrupt sleeping patterns. Green tea is better. If my body asks for coffee, I drink it before 12 noon.
7. Keeping an exercise routine for under an hour to maintain normal hormonal levels which begin to shift after working out longer, and cortisol levels will go up.
8. Practive "mindfulness" every chance you have. In other words, slow down time and observe yourself by focusing on your breathing first and enjoying the experience....
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Michelle, I am so sorry to hear that your body is producing this "fight-or fly" stress hormone. You probably know that chronic elevation in cortisol is extremely detrimental to your health. It has been linked to, but not limited to, adrenal fatigue, hormonal imbalances, heart disease, excessive blood sugar levels, elevated cholesterol, and pretty much anything else you can think of that stress can create in the human body.
Cortisol is naturally secreted in the body on a pretty set schedule throughout the day. It peaks at about 8am to get you out of bed and ready to start your day. Throughout the day, cortisol levels begin to drop off and reach their lowest at about 8-10 pm so that you can fall asleep. A cortisol rhythm that is disrupted by chronic stress, both mentally and physically, can impair your ability to fall asleep or even stay asleep.
I think most of us have experienced high cortisol levels when experiencing stress in life. From someone cutting in front of us in rush hour to getting a divorce. There are many ways cortisol productions can be stimulated if stress is not controlled. The quick way of doing this in modern times is to get a prescription for what I call a "happy pill". But this is a short cut and a band-aid solution that will not address the root causes of the problem or teach us how to cope better with real time events. Over the years I have personally experienced a lot of stress and I know this because my cortisol levels were high and it showed in weight gain around my waistline. As a caregiver of my paralized husband and mother of two, I cannot afford stress taking over my health. I am fortunate to have handy tools and knowledge available to practice a few things with my body.
Here are a few ways that have helped me reduce my Cortisol levels:
1. Cortisol reduction supplements: Some of my favorites include: ashwaghanda, phosphatidylserine, and rhodiola rosea. The latter being my favorite!
2. Eat six small meals and do not skip them! Skipping meals create a cortisol release. (this is one of my challenge areas)
3. Eat right. Excessive carbohydrate intake creates cortisol release in response to constantly elevated insulin levels. Eliminating gluten containing products helps a lot!
4. Meditation, breathing exercises by simply lying on the floor doing belly breathing for 10-15 minutes. It works wonders for me. I am taking a meditation class at the University and have learned several other meditation techniques by Jon Kabat-Zinn. I have been a meditator for over 10 years now so I know how good it is for my body to do it routinely.
5. Get to bed on time: Get to bed by 10:30 pm at the latest. An area that I must say I have neglected due to my husband's illness who requires 24/7 care.
6. Avoid stimulants: energy drinks and caffeine drinks. Stimulants shift the body into sympathetic dominance, ie. "fight or flight". Stimulants disrupt sleeping patterns. Green tea is better. If my body asks for coffee, I drink it before 12 noon.
7. Keeping an exercise routine for under an hour to maintain normal hormonal levels which begin to shift after working out longer, and cortisol levels will go up.
8. Practive "mindfulness" every chance you have. In other words, slow down time and observe yourself by focusing on your breathing first and enjoying the experience....
I hope you use this info, I will you well.
February 9, 2009 - 9:38pmThis Comment
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