Most of us have probably heard of cortisol and we all associate excess cortisol with a loss of muscle and an increase in belly fat.
But too little cortisol can make us feel 'chronically fatigued', so today let's discuss the basics of cortisol and then briefly discuss what happens when our cortisol levels become abnormal.
Cortisol is a glucocorticoid, also known as hydrocortisone. It is produced in the adrenal cortex in response to stress (physical or emotional) and is produced according to a natural cycle associated with circadian patterns. It consists of cholesterol and is synthesised and released under the control of adrenocorticotropic hormones. Cortisol helps us to get up in the morning and function normally throughout the day. In the morning, cortisol rises until it peaks at around 8am. This can make us look refreshed. It gradually drops over time, reaching its lowest level around 3am to 4am.
Cortisol plays a big role in the body's stress response. Cortisol helps us deal with stress by shutting down unnecessary functions, such as reproduction and the immune system, in order to allow the body to use all of its energy to deal with the current stress. These functions of cortisol are short-lived to cope with these stresses. However, the stresses of our modern lives are numerous and when the stress is chronic, this becomes a problem.
So, how exactly does cortisol affect the body under stress? Cortisol uses amino acids, lactic acid, glycerol and propionate to stimulate gluconeogenesis (the manufacture of new glucose) in the liver. Cortisol is also involved in glycogenolysis (the breakdown of glycogen stored in the liver and muscle cells), which is necessary because it activates glycogen phosphorylase, an enzyme needed to complete the whole process. Cortisol also inhibits the transport of glucose into cells by insulin by reducing the transport of glucose transport proteins on the cell surface. All this results in a considerable amount of glucose floating around in the blood.
High levels of cortisol also partially shut down the immune system. It interferes with cell production and function, making your body more susceptible to invading pathogens. Have you ever noticed that people who are stressed are always sick? Or that a person becomes very weak immediately after overcoming a major stressor?
Bones and muscles are also affected by cortisol. Cortisol inhibits the uptake of amino acids by muscle cells and when cortisol levels are chronically high, it is almost impossible for muscle cells to gain energy. It also inhibits bone formation and reduces the absorption of calcium in the intestines. So, when cortisol is high, neither bones nor muscles are growing, which can be problematic.
When cortisol levels are elevated, our blood pressure also rises. This is due to several different mechanisms. Cortisol makes the body more sensitive to the effects of adrenaline and noradrenaline, causing blood vessels in many parts of the body to constrict or reduce blood flow. It also acts as an anti-diuretic, causing the body to retain sodium. If we are under constant stress, high blood pressure, reduced blood flow to certain organs, sodium and water storage are not really signs of good health.
Let's take a few more examples of cortisol at work in the body.
Remember that these things are beneficial in the short term, but if cortisol remains elevated for a long period of time, something is wrong: The
The production of cortisol, whether too little or too much, interferes with the production and conversion of thyroid hormones. Cortisol increases the production of stomach acid. If chronic, this can lead to gastric reflux and other intestinal problems. Reduced blood flow to the gastrointestinal tract can also lead to incredible digestive problems.
Cortisol can disrupt the reproductive system and when cortisol levels are too high or chronically elevated, it can lead to infertility and even miscarriage. Guess how much hormone levels drop when our reproductive system shuts down?
Cortisol reduces inflammation by reducing the secretion of histamine and stabilising cell structures. Increased cortisol and chronically elevated cortisol can lead to intense hunger and food cravings due to metabolic disturbances. All of this can affect your fitness results.
The cortisol and adrenal system is very complex and we just have to know that without cortisol our body cannot cope with the stresses we encounter in our daily lives. However, when it is too much, we end up paying the price. Our cortisol levels become out of sync with our needs. You may not have the time to accomplish your fitness and training goals, think about that.
Let's talk about which exercises to do to lower cortisol to reasonable levels.
People who are stressed out and have high cortisol levels often think they need a break from activity or even physical training. However, avoiding exercise altogether will not solve their problem. It does more harm than good. In fact, exercise is known to boost the production of stress-relieving hormones, which are particularly helpful in lowering cortisol. Here are some of the exercises we recommend to lower cortisol levels.
High levels of cortisol can have many negative effects on the body. It is necessary to lower cortisol levels to prevent and manage some health problems.
As we have already analysed in detail, elevated cortisol levels can lead to a loss of muscle mass, resulting in a loss of strength and muscle mass. Elevated cortisol levels can also impair insulin sensitivity, which reduces the body's ability to burn fat. Sleep problems, hormonal imbalances and anxiety are also caused by high cortisol levels.
All of these problems can be worsened by stopping exercise. In fact, exercise benefits hormone levels because even though it temporarily raises adrenaline and cortisol production, it usually causes cortisol levels to return to normal later. It is therefore very important for people with this hormonal problem to keep exercising regularly and to adapt their training regime as they overcome high cortisol.
Strength training
Strength training is one of the best exercises to lower cortisol levels. Strength training is very important when cortisol levels are high as lifting weights helps to maintain muscle and strength. The intensity of training has little effect on the release of cortisol compared to the amount of exercise. Therefore, a person can reduce the amount of training and take longer rest periods. For example, a person who may have done 4 to 5 sets of exercises can reduce the workout to 2 or 3 sets. As cortisol levels begin to balance, the intensity of training can reach higher levels. However, the whole process takes time and is done gradually, giving the body time to rest and recover. Exercising 4 days a week for 45 to 60 minutes each time will allow the muscles to fully recover and will also get the person into the habit of exercising.
Regulating exercise
People with high cortisol levels should do conditioning or aerobic exercise to balance their stress hormones. Aerobic exercise is one of the best exercises to lower cortisol levels. Cycling is a conditioning exercise that helps the body cope better with stress and also exercises the autonomic nervous system that controls the body's stress and relaxation responses. By cycling for 20 minutes, then resting for a minute or two, then cycling again, a person can stay fit and also control their cortisol levels. Swimming, running, brisk walking, jogging and climbing stairs are some other types of aerobic exercise. Doing 20 - 30 minutes of aerobic exercise three times a week can be effective in reducing cortisol levels.
Exercise for body and mind
In addition to disturbed cortisol levels in the body, stress increases heart rate, breathing rate, pain, muscle tension, appetite and sleep-related problems. Some of the best exercises to lower cortisol levels also include mind-body exercises that help the body and mind relax. Meditation, yoga, tai chi and deep breathing are natural stress relievers that can help boost immunity and restore hormonal balance in the body. While meditation and yoga relax the mind and body and improve concentration, deep breathing exercises and tai chi help to relieve muscle tension and anxiety. Diaphragmatic breathing has proven to be very useful in reducing stress.
The most important questions
When people are stressed by chronic stress, illness, injury or are in recovery, it is necessary to seek medical advice before undertaking exercise. However, even in such cases there are specific therapeutic exercises that can help speed up recovery. These can be simple walks, walks in the pool or water, swimming, cycling, breathing exercises and meditation.
These are also the best exercises to lower cortisol levels during recovery. The programme can be adjusted according to the severity of the condition under medical supervision and must be carried out under expert supervision. Therefore, when stress hormones rise, individuals should be able to lower their cortisol levels more easily through regular physical activity, a sensible diet and a healthy lifestyle.
