Nothing wreaks more havoc on your health than unmanaged stress. Stress in and of itself isn’t a bad thing. Our bodies need some stress, but constant, chronic stress is not good. One primary reason? Stress causes an overproduction of cortisol, which in turn encourages the storage of belly fat. Let’s take a closer look at this physiological response and what you can do to mitigate it.
The primary hormone that is released in times of stress is cortisol –the main stress hormone. It is normal for the body to release cortisol in the early morning hours to help ‘start the day’ – it helps wake us up in the morning. As the day progresses, cortisol gradually goes down and by the time you are ready for bed, it is at a low. This helps you to feel ready for sleep. If you are “wired, but tired” at bedtime, this could be an indication of cortisol imbalance.
Chronic stress can keep cortisol levels higher than normal and contribute to:
- Increased blood sugar, pre-diabetes, diabetes
- High blood pressure
- Increased belly fat
- Depression
- Poor wound healing
Tips to Keep Cortisol Levels Balanced
- Sleep – Get 7 – 9 hours of uninterrupted, restorative sleep each night. Sleep helps the body lower cortisol levels and brings them down to normal, especially after stressful days. Poor sleep will also increase hunger and cravings the next day, causing an over-consumption of sugar and caffeine. Adequate sleep, on the other hand, helps to control our appetite.
- Absolutely avoid refined carbohydrates and sugar.
- Avoid going long lengths of time without eating, six hours or more, especially if you are adrenal fatigued.
- Take fish oil. 2000mg per day helps to lower cortisol, as well as keep inflammation in check. Most people should aim for 1000 – 3000mg of EPA and DHA per day. I like OmegAvail Ultra with Vitamins D + K.
- Include restorative exercise in your weekly routine. Long duration, endurance exercise (like running) can raise cortisol. Restorative exercise like yoga and pilates can help to bring down cortisol levels and rebuild your body.
- Meditative practices are known to lower the stress response in individuals and help to lower cortisol. Practice meditation or other similar activities like qigong, restorative yoga, or even long walks in nature.
- Cut back on caffeine and alcohol, both of which can raise cortisol and end up derailing the body’s natural energy rhythms. A good rule of thumb is to drink no more than one caffeinated drink per day, and limit alcohol to 3 – 4 drinks per week. If you have a cortisol imbalance, then cutting out all caffeine and alcohol is recommended until your body recovers.
If there is one theme that runs through these tips, it is “restoration”. So find what is restorative for you, and make a practice of it.
I hope these tips are helpful. As always, if you enjoyed this blog post, please share with family or friends.
