All about Cortisol
We have all been there – a stressful day at work, a bad breakup or a frustrating argument with a friend. All of a sudden it seems we want to indulge in all the foods we try our best to avoid – ice cream, chocolate, pizza. The craving for sugar and fats seems to be one of the many responses to elevated levels of cortisol in our body.
Cortisol is also known as our “stress” hormone. It follows a natural cycle throughout the course of the day, high in the mornings and low before bed. Cortisol will also spike throughout the day – during a stressful meeting, being in a traffic jam or even while exercising.
These temporary increases in cortisol are normal, and adaptive – they allow us to increase our focus, and our ability to perform mentally and physically. Unfortunately, our lifestyles are creating those spikes in cortisol far too often, and for many people, cortisol is not even coming back to baseline levels because the stress is constant.
Continuous release of cortisol leads to weight gain (especially around the abdomen), fatigue, insomnia, PMS, depressed immune function, increased allergies, anxiety, depression, sugar cravings and digestive problems. Depending on your individual hormone status and lifestyle, you may experience any or all of the symptoms of elevated cortisol levels.
Eat a high protein breakfast in the morning
Eggs, green smoothies with chia seeds, hemp hearts, ground flax seeds and protein powder will help to stabilize blood sugar and hormone levels. If you find that you don’t feel hungry in the mornings, try having a tall glass of warm water with lemon to help increase your appetite before breakfast. Hot lemon water also helps the liver process hormones, and assists with detoxification.
Swap your coffee for tea
Coffee puts a strain on an already tapped out adrenal system, which is responsible for the continuous release of cortisol. It can also compound symptoms of high cortisol such as sleep problems, digestive concerns and anxiety. Instead, opt for teas that help to nourish the adrenal gland: licorice, holy basil, ashwagandha, rooibos teas.
Do heavier exercise in the morning and lighter exercise at night
Exercise is good for stress management, but intense exercise also increases our cortisol levels. It’s best to do heavier exercise in the mornings and lighter exercise such as walking or yoga in the evenings when our cortisol level should be naturally lower.
Split your lunch in half
Eating every 3-4 hours helps to balance blood sugar levels and energy, as well as help with weight loss. Instead of adding snacks to your daytime routine which can often be higher in sugar and processed foods, try just dividing your lunch in half, eating the first half around 11am, and the second half between 2-3pm. This will also help to beat that mid-day slump!
Have a smaller dinner at night
Consume the bulk of your calories during the day when your body is more metabolically active. Have a smaller portion at dinner, with a high protein snack before bed to help you balance your blood sugar levels throughout the night.
Watch out for sugar
Added sugars increase inflammation in the body, depress our immune system, lead to weight gain and blood sugar imbalances, increase anxiety and/or depression, aggravate PMS…sounding familiar? High sugar exacerbates all the symptoms of elevated cortisol levels and leave us feeling exhausted. If you need to indulge that sugar craving, choose something nourishing such as fresh berries with crushed nuts on top.
Healthy Fats are Key
Our hormones are made from cholesterol, so it is critical to get a lot of healthy fats in our diet to ensure proper production of hormones. Omega 3 fats such as those found in cold water fish, walnuts and flax seed help to decrease inflammation and support hormone production. Healthy saturated fats (coconut oil!) help to maintain a stable body weight, and ensure an adequate supply of hormone precursors. Fats also help with weight loss, and will keep us full for longer so we eat less.
Don’t miss out on sleep
The more stress we are under, the more time our body needs to restore and repair. Aim for a consistent bedtime around 10:30pm when cortisol is at it’s lowest, and a wake time before cortisol peaks around 8am. Develop a relaxing bedtime routine to help keep your cortisol low: epsom salt bath, herbal teas, reading etc. and avoid checking emails or doing work before bed.
I mentioned all our hormones are connected so what do elevated cortisol levels mean for the rest of our hormones? High levels of cortisol production can impact your menstrual cycle. High cortisol will also decrease the activity of the thyroid gland, our master metabolism hormone. In addition, elevated cortisol will also decrease our sensitivity to insulin, leading to weight gain and increased risk of diabetes.