Under normal circumstances, your body maintains or regulates your natural cortisol levels. Most healthy adults have a high cortisol level first thing in the morning and a low cortisol level at night. But when you’re feeling stressed, your body secretes more cortisol. Cortisol is frequently referred to as the “stress hormone” because it’s also secreted in higher levels during the body’s fight or flight response to stress. It is also responsible for several stress-related changes in your body.

Small increases of cortisol produce positive effects like improved memory, reduced sensitivity to pain, and increased sustained energy. However, elevated cortisol levels from prolonged or chronic stress can cause side effects such as suppression of thyroid function, cognitive impairment, increased blood pressure, decreased bone density, and blood sugar imbalances. High levels of cortisol can also lower your immunity and inflammatory responses, as well as slow down the wound healing process. [Cortisol and The Stress Connection. John R. Lee, M.D. and Virginia Hopkins Virginia Hopkins Health Watch, One-to-One Inc., 2009]

Chronic stress leads to chronically high levels of cortisol in your body. This creates a need for higher levels of other hormones (e.g. thyroid, insulin, estrogen and testosterone) in order to do the same job.

Chronic high concentration of cortisol is toxic to brain cells and can cause short-term memory loss. A lifetime of high cortisol levels may be a primary contributor to Alzheimer’s disease and senile dementia. High cortisol is also a primary cause of osteoporosis. [Aeron Biotechnology, 2010] ]]> http://cortisol.com/the-cortisol-stress-connection/feed/ 0 http://cortisol.com/causes-symptoms-stress/ http://cortisol.com/causes-symptoms-stress/#comments Sun, 19 Feb 2012 22:05:06 +0000 cortisolADMIN http://angel-marketing.ca/test/?p=301 Continue Reading]]>

What Is Cortisol?

Cortisol is a steroid hormone produced in the adrenal gland similar to estrogen and testosterone.

The Stress Response

Cortisol is a chemical hormone produced by your body to manage stress. The stress can be physical, mental and emotional. Cortisol continues to be released when the stress continues.

Effects of Cortisol

Cortisol releases glucose into your bloodstream and increases blood pressure for increased physical activity such as running or fighting. Your brain is stimulated for more intense awareness. Immune system activity is reduced to save energy for physical activity.

Cortisol taps energy from your body’s most-easily available sources. Muscle tissue is skimmed to produce glucose for energy. Triglycerides are mobilized from fat tissues. Short-term stressors and even cyclical daily variations cause elevated cortisol levels that are normal and healthy to provide energy for different activities. Cortisol levels in the blood are usually higher in the morning to provide energy.

When physical activity to solve the stressor is used, the energy components produced by cortisol are used by muscles, nerves and other tissues. Glucose and triglycerides are consumed by the cells providing activity. When cortisol levels remain elevated for long periods of time (chronic stress), you may perceive a need for extra calories and over-eating is a common result.

The cortisol hormone serves many important functions in the body such as regulating blood sugar and blood pressure and providing energy for exercise and activity. Cortisol also plays a key role in the immunity and healing processes. [Greenspan F.S., Stewler G.J. (eds): Basic and Clinical Endocrinology. Appelton & Lange, Stamford, CT 1997]

When your body is stressed, either physically or emotionally, it secretes cortisol. Cortisol is part of the fight or flight response. Faced with a “life or death” situation, cortisol increases the flow of glucose (as well as protein and fat) from your tissues and into the bloodstream to increase energy and physical readiness to handle the stressful situation or threat.

The problem is we often deal with stress mentally, and never respond to stress with physical activity that would burn the extra energy provided by the cortisol surge. Whether your stress was emotional or physical, the stress response is identical, causing a spike in your appetite. This can cause a craving for comfort foods-foods high in fat and sugar. [D. Reynolds. Stress, Cortisol, and Weight Gain: Hormonal Response Can Cause Weight Loss Failure, 2007]

The body stores unused stress energy around the abdominal organs. Accumulation of this type of fat, known as visceral fat, is most damaging to health, leading to an increased development of cardiovascular disease, high blood pressure and diabetes. [D. Reynolds. Stress, Cortisol, and Weight Gain: Hormonal Response Can Cause Weight Loss Failure, 2007]

Increased Appetite

The meaning of “emotional eating” is now quite clear. Fatty and sugary foods relieve stress, but at what cost? If you are stressed, you may not be satisfied by a meal unless it contains fats or sugars.

Overview

Excess glucose that is not used for physical activity circulates in the bloodstream. Muscle and other cells that do not need the glucose reject it, causing an increase in insulin production. This further de-sensitizes cells to insulin, causing insulin resistance. Excess glucose is excreted through the kidneys and can cause kidney damage or failure. Insulin resistance is often a precursor of pre-diabetes or diabetes.

Insulin resistance and pre-diabetes are conditions that can be reversed with lifestyle changes as well as supplements.

Obesity

One in four Americans American are clinically obese. Obesity accounts for over 300,000 preventable deaths each year in the U.S. Obesity is responsible for a variety of malignant and degenerative diseases. Excess and abnormal fat tissues produce damaging chemicals. Obesity is as deleterious to health as cigarette smoking. Obese people are more prone to certain types of cancers including cancers of the uterus, gall bladder, cervix, ovary, breast, colon, pancreas, rectum and prostate.

Overview

We all have stress sometimes. For some people, it happens before having to speak in public. For other people, it might be before a first date. What causes stress for you may not be stressful for someone else. Sometimes stress is helpful – it can encourage you to meet a deadline or get things done. But long-term stress can increase the risk of diseases like depression, heart disease and a variety of other problems.

There are very few among us who have never experienced stress. Whether it’s a pending work deadline or an overwhelming physical threat, our body’s response to stress can be both helpful and harmful.

Our stress response gives us the strength and speed to ward off or flee from impending danger. But when it continues, stress can put us at risk for obesity, heart disease, cancer, and a variety of other illnesses. [Stress System Malfunction Could Lead to Serious, Life Threatening Disease by George Chrousos, M.D., Chief of the Pediatric and Reproductive Endocrinology Branch at the National Institute of Child Health and Human Development and Philip Gold, MD, of the Clinical Neuroendocrinology Branch at the National Institute of Mental Health, National Institutes of Health, 2002].

A threat to your life or safety causes your body to undergo immediate physical changes. A chemical signal deep inside your brain speeds stress hormones through the bloodstream, preparing your body to be alert and prepared to escape danger. This is known as the “Flight or Fight” response. You have faster reaction times, your concentration becomes more focused, and your agility and strength increase. When the stressful situation ends, hormonal signals switch off the stress response and the body returns to normal. [George Chrousos, M.D., and Philip Gold, MD, National Institutes of Health, 2002].

But with today’s fast paced lifestyle, stress often doesn’t let up. Many of us now constantly experience anxiety and worry about work, relationships, money, the economy, college expenses, and job security-among others. As a result, the stress hormones produced by our body in anticipation of physical harm or threat continue to wash through the system in high levels, never leaving the blood and tissues. The stress response that gave our ancestors the speed and endurance to escape life-threatening dangers runs constantly in many modern people and never shuts down.

If you have chronic stress, the best way to deal with it is to take care of the underlying problem. Counseling can help you find ways to relax and calm down.

Regular exercise, as well as medicines, and the following supplements, may also help:

Supplements that have stress mitigating ingredients can be helpful.

Supplements that reduce insulin resistance can be useful.

Chromium in appropriate form and dosages has been shown to be an effective insulin sensitizing agent that reduces excess insulin as well as glucose.

Calcium in appropriate form and dose may reduce fat deposition.

Vanadium can reduce appetite as well as improve glucose utilization by cells, thereby reducing excess insulin production.

Green Tea has been found to reduce absorption of fats, as well as reduce excess insulin production.

Green Tea also has an effect that increases metabolism, thereby increasing calorie burning with normal daily activities. Also, Green Tea contains caffeine that in many instances can reduce stress.

Magnolia Bark may reduce stress and cortisol secretion.

“Persistent, unremitting stress leads to a variety of serious health problems. Anyone who suffers from chronic stress needs to take steps to alleviate it, either by learning simple techniques to relax and calm down, or with the help of qualified therapists.” ~ George Chrousos, M.D., and Philip Gold, MD, National Institutes of Health, 2002.

A healthy lifestyle is an essential companion to any stress-reduction program. General health and stress resistance can be enhanced by regular exercise, a diet rich in a variety of whole grains, vegetables, and fruits, and by avoiding excessive alcohol, caffeine, and tobacco.

Exercise

While most of us think of exercise as a way to get in shape or control our weight, did you know that exercise and stress management are also closely linked? Exercise helps relieve feelings of frustration and gives you a lift via endorphins at the same time. Exercise is a great stress-buster, allowing you to physically “burn off” stress. Exercise need not be intense to reduce stress. For example, tai chi is a “moving meditation” aimed at achieving a calm and tranquil mind.

Visualization

Close your eyes and imagine a pleasant scene. This may be a childhood memory, a favorite vacation spot or anything or place that you associate with relaxation. Visualization is a type of “stop-gap” meditation designed to reduce stress when you notice it building up.

Meditation

Meditation has been proven to slow heart rates, lower blood pressure and reduce muscle tension. In addition, meditation lowers the body’s response to adrenaline and other stress hormones including cortisol, the stress hormone associated with chronic stress.

Write Down What You’re Feeling

Writing about stressful events and circumstances may help relieve the stress that’s creating them. Write for 10 to 15 minutes a day about stressful events and how you felt. One way to use writing to deal with stress is to keep a journal. This can really help you identify the sources of stress in your life so that you can find better ways to cope with them.

Express Your Feelings

Discussing how you feel with friends, family members, or a counselor is an important way of coping with and relieving stress. Laughing and crying are also natural ways to release tension and frustration.

Progressive Muscle Relaxation

By tensing and relaxing all the muscle groups in your body, you can relieve tension and feel much more relaxed in minutes, with no special training or equipment. Start by tensing all the muscles in your face, holding a tight grimace 10 seconds, then completely relaxing for 10 seconds. Repeat this with your neck, followed by your shoulders, etc. You can do this anywhere, and as you practice, you will find you can relax more quickly and easily, reducing tension as quickly as it starts.

Music

Research is revealing how music works to heal the body and mind. When dealing with stress, the right music can actually lower your blood pressure, relax your body and calm your mind.

Yoga

Yoga is one of the oldest self-improvement practices around, dating back more than 5,000 years. It combines the practices of several other stress management techniques such as breathing, meditation, imagery and movement, giving you a lot of benefit for the amount of time and energy required. Many different types of yoga exist, some more intensive than others. Yoga increases flexibility and strength while reducing stress.