Cortisol - Friend or Foe?

Maybe it's just because I work in a bubble of holistic health and help clients overcome stress-related health issues for a living, but I have noticed more and more articles and references to cortisol coming up in the media lately. Recently, while waiting in line for my tea at a local cafe, I overheard random conversation in which one woman was telling her friend that she has been super stressed out and read somewhere that she should do a detox on the adrenal glands to help relax them so she can have lower cortisol levels. Yikes! I wish I knew where she got that information (please don't ever do or try to detox your adrenal glands!).  The recurring theme that I have noticed is that cortisol is "bad" and that we need to work at bringing it down as much as we can in order to avoid burnout.

Today, I want to set the record straight on cortisol.

What is Cortisol and What Does It Do?

Cortisol is one of three stress hormones secreted by our adrenal glands (the two others being epinephrine and norepinephrine). Its purpose is to help the body's systems respond and adapt to both acute and long-term stressors. Being chased by a crazy neighbourhood dog (acute stress) will result in an immediate cortisol release by the adrenal glands and then, after the threat is over, cortisol levels go back to normal and we are back on our merry way. Long-term stressors like financial, relationship, parenting, workplace, traumatic events, result in an almost constant release of cortisol into the blood stream. This is what I like to call being in a state of Chronic Survival Mode and, while cortisol is doing the job it is designed to do, this is not an ideal predicament for the body to be in.

Most cells within the body have cortisol receptors. Secretion of the hormone is controlled by the hypothalamus, the pituitary gland, and the adrenal glands, a combination glands often referred to as the HPA axis.

Because most bodily cells have cortisol receptors, it affects many different functions in the body. Cortisol is an important hormone for helping control blood sugar levels, regulating metabolism, helping reduce inflammation, protecting against autoimmune disorders, control and prevention of infections, and assisting with memory formulation. It has a controlling effect on salt and water balance and helps control blood pressure. In women, cortisol also supports the developing fetus during pregnancy. All of these functions make cortisol a crucial hormone to protect overall health and well-being. So when I read articles or hear conversations which state that we need to be working to get our cortisol levels "low", I cringe. 

​Low cortisol is not the goal. Balanced cortisol is.

When cortisol goes awry we see a number of imbalances within the body, including:

• blood sugar dysregulation
• weight gain
• brain fog
• cravings for salt, sugar and coffee
• digestive disturbances
• mood disorders (anxiety, depression and others)

​One of the most unpleasant symptoms of cortisol imbalance for many women is hormonal disruption. PMS, worsened menopausal symptoms, acne, low sex drive and more troublesome conditions such as PCOS and thyroid dysfunction are not uncommon in overworked, under-slept, stressed-out women.  When we can get cortisol back into a natural rhythm, our other hormones will fall into place. Our hormones are not independent from one another - they communicate and work together, so when cortisol is off, chances are your other hormones will be also.

When cortisol is running too high, we often see high insulin which can lead to hunger (especially for the sugary "quick and dirties"), excess fat storage and mood swings. Excess cortisol can also lead to leaky gut, imbalanced gut bacteria and even autoimmune conditions such as Hashimoto's thyroiditis (which was the case for me), rheumatoid arthritis and multiple sclerosis.

How Can You Cortisol Back Into Balance?

In my practice, I approach each client individually and create strategies specifically tailored to their own unique needs. That said, there are a number of lifestyle practices that ring true for anyone looking to restore balance and harmony to not only their cortisol levels, but also their other hormones and entire body:

1. First and foremost, it is critical to adopt a whole foods diet rich in nutrient-dense vegetables and fruits, as well as good quality fats and lean proteins, while keeping starchy and refined carbohydrates to a minimum. All processed foods that are high in sugar, preservatives and artificial ingredients have got to go! The key is to keep blood sugar balanced and that isn't possible when consuming the Standard North American Diet. When blood sugar is too high or too low, it is a major stress on the body and the adrenal glands.
   
   ​If you haven't already signed up for regular emails from Blissful Vitality, you can click here, get signed up and receive a free 7-day meal plan that will not only balance your blood sugar, but improve your energy and have you in and out of  the kitchen in 30 minutes or less per meal.
   
   
2. Eliminate all foods that cause physical stress to the body. These include inflammatory foods such as dairy and sugar, but can also include gluten and even foods that are considered healthy depending on the individual. "One man's food is another man's poison" and it is worthwhile determining, either through an elimination diet or through laboratory testing, which foods you are sensitive to. The more we consume the foods that create an inflammatory and immune response within the body, the less chances of restoring balance to cortisol.
   
   
3. Get some moderate exercise into your daily routine, being mindful of how your body feels and what levels your cortisol are at.  If your body is constantly running high in cortisol, the last thing you want to do is stimulate more output by going for a long run or doing an intense high cardio HIIT workout. When I was at the height of my own adrenal burnout I was hitting the gym 5 to 6 days a week, doing spin classes, running sprints on the treadmill driving myself further into a hole of burnout as a result. Activities such as yoga, Pilates, brisk walking and resistance training are great ways to stay active, still manage your weight yet not keep pushing your adrenal glands to produce more cortisol. As things start to improve, you can certainly reintroduce more intense workouts, but it is important to monitor how you feel and adjust accordingly.
   
   
4. Meditate. Trust me, I know how incredibly hard it can be to wind down and go inwards to try and peace and quiet in your mind when you are ramped up all day long. But the research on meditation for stress relief and cortisol balance is extensive and doesn't lie. There are great ways to incorporate meditation into your days, including guided online meditations and even going for a "walking meditation", or sitting and simply focussing on your breath for 10 minutes a day. As you incorporate a meditation practice into your routine, you will surely notice the results and crave it more and more.
   
   
5. Eliminate as many environmental toxins from your life as possible. We live in a toxic world, and, at this point, there is little to chance of living in a completely toxin-free environment if we want to remain a part of modern-day civilization. However, we still have control over a number of areas including the foods we eat and the products we use. Buy organic, non-GMO foods whenever possible, and purchase natural beauty and cleaning supplies to reduce your exposure to unnecessary and hormone disrupting chemicals.
   
   
6. Get enough sleep. Cortisol works in a diurnal pattern with melatonin, another hormone produced by your pineal gland which is needed to get you to sleep each night. Cortisol is naturally high in the morning when melatonin is naturally low, and vice versa. Chronic stress keeps cortisol ramped up at times when it shouldn't and will affect your ability to get quality sleep. Ensuring you get to bed no later than 10:30 pm and rise between 7:00 and 8:00 am will help reset your cortisol rhythm. Check out my May 28, 2018 blog for more strategies you can implement right away to get a better night's sleep now.
   
   
7. Supplement as necessary. There are many herbal formulations on the market geared towards balancing cortisol and, if the adrenal glands are really worn down, combination formulas that contain both herbal and glandular ingredients to help nourish and rebuild the glands. There is no one supplement that works best for everyone so it is important to work with a qualified health care professional to determine the right supplement for you, taking in to consideration any other medications you may be taking and what stage of adrenal fatigue you are in.

It is important to work closely with an experienced healthcare practitioner if you are concerned that your cortisol may be out of balance. Integrative practitioners such as certified nutritional practitioners (like me), and naturopathic doctors can run certain laboratory tests to check your levels of cortisol throughout the day, as well as what your other hormones are up to so that your symptoms can be managed effectively and safely.

​If you would like to explore how your cortisol and other hormones are working within your body, book your free 30-minute consultation session where we can discuss testing and how I can help.