Are you tired of feeling constantly fatigued and mentally foggy? The demands of modern life, from endless meetings to the pressures of parenthood and financial decisions, can leave us feeling overwhelmed and on edge. Anxiety seems to lurk around every corner, affecting our well-being day and night.
One of the key players in this anxious state of mind is cortisol, a hormone that regulates our stress response. Whether we're rushing to work, dealing with tantrums from our kids, or recovering from an injury, our cortisol levels are often through the roof, or maybe completely tanked after long-term stress. However, the relationship between cortisol and exercise adds another layer to our well-being.
While cortisol is essential for our survival, chronically elevated levels can have detrimental effects on our health. Prolonged anxiety and stress, combined with inadequate rest and exercise, disrupt the delicate balance of hormones in our bodies, leading to persistent symptoms and potentially severe health consequences.
In this article, we will explore the intricate relationship between cortisol and exercise, and uncover some valuable tips from the field of functional medicine that can help you achieve optimal health. Is exercise a friend or foe when it comes to balancing cortisol? And what types of exercise are best for maintaining a healthy cortisol level? Let's delve into the answers and take control of our well-being together!
Cortisol, also known as the stress hormone, is a chemical messenger produced by the adrenal glands. Adrenal glands are triangular shaped structures sitting at the top of your kidneys and are responsible for the production of various hormones, including cortisol, epinephrine (adrenaline), and sex hormones or androgens.
Cortisol levels vary throughout the day, with the concentration in your blood shifting according to the time of the day and your activity. Cortisol levels are highest in the morning (to get your body moving and grooving) and slowly decline, reaching the lowest at night (to help you wind down and fall asleep).
This is called the ‘cortisol diurnal rhythm’. The cortisol diurnal rhythm can be altered by your activity level. For instance, if you’re on the night shift, your cortisol levels at night will be higher. Similarly, at times of physical or emotional stress, cortisol levels peak.
For you to stay fit, the hormonal axes of your body need to be fit as well. This theory applies to cortisol, adrenaline, estrogen, testosterone, etc. A hormonal imbalance, particularly cortisol dysregulation, is fairly common. According to the CDC, cortisol dysregulation is strikingly more common in females and significantly affects their day-to-day life. Some common symptoms of high cortisol, that you may experience include:
The gut, often referred to as our "second brain", is home to trillions of microorganisms that form our gut microbiota. These microorganisms influence various aspects of our health, including digestion, immune function, and even mental health. High levels of cortisol can disrupt the delicate balance of our gut microbiota, leading to gastrointestinal issues, inflammation, and an impaired immune system.
Enter exercise, a powerful tool we can strategically use to combat these effects. Engaging in regular physical activity has been shown to help regulate cortisol levels, reducing chronic stress and its detrimental impact on the gut. Exercise stimulates the production of endorphins, the body's natural mood elevators, promoting a sense of well-being and combating brain fog.
Moreover, physical activity can improve gut health by enhancing blood flow and oxygenation to the digestive system. This increased circulation helps nourish the gut lining, promote the growth of beneficial gut bacteria, and reduce inflammation, fostering a healthier and more resilient gut.
Luckily, adopting a healthy routine, including a tailored diet, can help immensely. By taking some baby steps towards a healthier lifestyle, you’ll witness a surprising change in your health along with a correction of your hormonal imbalance. Exercises for hormonal imbalance and gut health can include:
These physical activities will also help regulate the cortisol levels in your body. Once, your cortisol levels are within normal range, you feel energetic, fresh, and creative; ready to take on the world!
Although exercise and hormones go well together, you should avoid OVER exercising. Many people experiencing problems with weight gain or obesity begin to exercise like crazy. At the start, it may be beneficial, but it will soon wear you out and cause more symptoms and imbalances to appear, if your cortisol is already high.
If you or someone you love is experiencing symptoms like fatigue, weight gain, depression, and weakness, you might have elevated cortisol levels. Functional lab testing is helpful in determining if your symptoms are caused by high levels of cortisol.
One of the easiest functional lab tests for cortisol is the evaluation of saliva. During this test, cortisol levels in the saliva are measured two to four times a day especially in the morning and at night. Alternatively, a blood or urine test may be utilized.
Functional medicine focuses on finding and treating any disease's root cause(s). At present, many healthcare services pivot to treating the symptoms of a disease, which doesn’t give you a concrete explanation or long-term solution.
Finding the root cause of the disease and fixing it is a much more sustainable approach. You might have high cortisol due to elevated stress at work or going through a tough part of your life. In your case, then, the best strategy functional medicine offers is lowering stress levels. Your cortisol levels will follow along.
Here are a couple more key functional medicine tips for lowering cortisol levels and feeling rejuvenated.
Try:
Important things to remember!
I’m Dr. Skye Stewart, Maryland Naturopathic and Functional Medicine Doctor. I use diet, lifestyle, and functional lab testing and analysis to get to the ROOT cause of your brain fog, fatigue and gut issues so you can live your BEST life!
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