It is normal to be stressed, but that should not affect your daily operation. If you feel chronic stress and exhaustion that affect your daily life, this may be a sign that you may have a cortisol imbalance.
The high and low levels of cortisol – also known as “the stress hormone” – can let you deal with symptoms that make you feel “outside” and unlike yourself. The good news is that there are ways to better manage your stress levels. If you think you have an imbalance in cortisol or if you are usually concerned about your health, be sure to consult a doctor first so that you can pass the appropriate exams.
What is cortisol?
The adrenal or sub-funional glands lead to symptoms of professional exhaustion.
Cortisol is the main body stress hormone, says Melissa Groves AzzaroA recorded dietitian and author of a balanced approach to the SOPK. The hormone is produced in the adrenal glands in response to internal or external stress factors.
Most people know cortisol for its role in the response “Fight-Or Flight”, which is important, but cortisol actually plays a lot Other roles in the body.
In addition to braking all non -essential body functions in a combat or leakage scenario, also cortisol:
The majority of cells in your body contain cortisol receptors, it is therefore an important hormone, but like any hormone, too little or too little can be harmful to your body and your health.
Signs of a cortisol imbalance
Everyone’s experience with cortisol imbalance differs, in particular during the differentiation between high and low cortisol.
High cortisol symptoms include:
- Weight gain, especially in the abdominal area
- Anxiety and irritability
- Struggling to fall asleep and stay asleep
- Nervousness
- Trembling
- High heart rate
- Instability of blood sugar and blood pressure
Low cortisol symptoms include:
- Low Energy all day
- Feel “wired but tired”
- Severe fatigue and lack of concentration
- Sugar and salt cravings
- Apathy
- Low libido
- Memory problems
What causes a cortisol imbalance?
Prolonged stress is the main cause of cortisol imbalance.
“Generally, cortisol imbalance can occur due to extremely high stress or prolonged stress,” said Azzarro. “Although there are high -level clinical diagnoses (Cushing syndrome) and low (Addison’s disease), which require medical treatment, there is a large spectrum of “out of reach” cortisol levels or inappropriate cortisol patterns that can affect our daily life. »»
Above all, the cortisol imbalances are not always a simple question from high or bottom. Having a cortisol imbalance can also mean that your cortisol is too high at certain times of the day or too low at other times, rather than an excess or a constant shortage.
Be that as it may, there are common culprits behind the cortisol imbalances of all types.
Stress
Excessive and prolonged stress is the main cause of cortisol imbalance, whether high or weak.
“A high cortisol occurs when the body perceives a stressor,” said Dr Tara ScottA doctor of functional medicine. “Your brain does not know if you run a bear or if you have a delay at work.”
Excess cortisol increases your heart rate, makes you more alert by increasing noradrenaline (a neurotransmitter that can also make you anxious) and increases your blood sugar, explains Scott.
“Low cortisol occurs after prolonged stress, when your body sends a negative brain feedback signal saying:” We have a lot of cortisol here, do not stimulate more production! “” Said Scott. Thus, your brain decreases the adrenocorticotropic hormone (ACTH, the hormone which stimulates the production of cortisol) and periods of low cortisol occur. The levels can fluctuate during the day or can be low all day, says Scott.
Exercise
Too much exercise can eliminate cortisol levels.
The exercise is considered to be Eustress, or good stress, says Azzaro – up to a certain point. “Although there is an immediate increase in cortisol with the exercise, the overall impact is to improve mood and the drop in stress. But if we overexciscectionStress becomes harmful, “she said.
Azzaro recommends considering your global stress of life when planning an exercise diet. If you do not sleep enough and fight against high stress at work, it may not be the best time to integrate high intensity exercises, explains Azzaro.
“If you find yourself getting sick more often or you feel exhausted after a training session, rather than under tension, you probably train too hard for your current cortisol levels,” she said.
Nutrition
The foods we eat can help reduce cortisol or have it climbed, explains Lauren Mchenn, dietitian and nutrition consultant Handkerchief. “Processed foods rich in carbohydrates and sugar can immediately help reduce cortisol at the beginning, but the peak of blood sugar caused by these foods can actually, over time, increase stress, inflammation and cortisol levels In the body, “explains Mchenn.
“Sugar is known to be one of the largest triggers of cortisol, and the foods of white refined flour produce a peak of blood sugar and a similar cortisol effect, therefore to eat regular foods in these ingredients can cause cortisol raised over time. “
Alcohol And caffeine Also affect your cortisol levels and consume too much time or both over time on your cortisol level. Alcohol increases inflammation, which exerts stress on the body, triggering the production of cortisol. The withdrawal of intoxication also stimulates more cortisol in the blood circulation, says Mchenn.
“Depending on the amount of coffee that is drunk regularly and the height of their cortisol levels day by day, the increase in caffeine contribution may have little or no effect on the increase in Cortisol even more, “explains Mchenn. “This effect can lead to feeling more tired with more caffeine, due to adrenal professional exhaustion.
On the other hand, eating healthy carbohydrates, such whole grains, fresh fruit, legumes and potatoes, can provide help with cortisol management. Also consume a balanced amount of Proteins, carbohydrates and fats Helps your body to receive the energy it needs to keep the blood sugar available and stable, which ultimately helps to keep cortisol under control, says Mchenn.
How to repair high or low cortisol levels
Rest is the best way to correct high or low cortisol.
“It’s not super sexy,” says Azzaro, “but your body tells you to rest. The dirty work to correct an imbalance in cortisol is to identify what is the deep cause of the imbalance, then correct this to bring this back Cortisol in balance. “
We have discussed the general causes of the cortisol imbalance above, but we dig more deeply. Pass a “diet” or “exercise” and ask yourself if your hormone levels are eccentric because of:
- Your work
- Relationship stress (other significant or family)
- Hustle Culture / Do Too much
- Lack of sleep
- Too much of a type of exercise (probably Hit))
- Alcohol or caffeine consumption
- Lack of mindfulness or stress management practices
It is also important to identify your specific imbalance, says Inna MelamedPharmacist and doctor of functional medicine. Ask your primary care provider if they carry out hormonal tests or if they can refer to an endocrine specialist. Or order an online cortisol test to take at home and send to a laboratory.
This step is crucial because what works to correct a high level of cortisol may not work to correct a low cortisol level. To really get to the deep cause, “ideally tests should be for cortisol, DhéeSex hormones and even melatonin just to see a better image of her adrenal health, “said Melamed. Your symptoms could be the product of several hormonal imbalances.
The repair of a cortisol imbalance will take a lot of work and patience. First, rest. When you feel rested, try to make a list of all possible stress factors in your life – and be honest.
Then note how you could reduce each stress factor. Maybe you reduce your weekly five-sessions weekly training routine; You may have a serious word with your partner stress levels and home responsibilities; Maybe you ask your boss to lighten your charge at work for a while (or even better, take a long time).
High or low levels of cortisol can make life much more difficult than it should be. It is not easy to fight against constant stress, anxiety and fatigue, and as always, if you need mental health support, Use the resources at your disposal.
