Balancing Cortisol for Weight Loss and Health
How too Much Cortisol can lead to Decreased Health and
Increased Belly Fat
Some have
called it the “master” of all hormones.
Others curse it for its ability to wreak havoc on our body’s fragile endocrine
balance. In spite of the mixed opinions
one thing is certain: cortisol is a powerful hormone necessary for life. But if its level is not optimal in your body,
your health could suffer.
What is Cortisol?
The hormone cortisol is produced in
the adrenal glands and is primarily responsible for regulating blood sugar,
helping to metabolize fats, protein and carbohydrates and assisting in managing
our stress response. We all have times of stress in our lives, and cortisol
helps us to function during these times.
When the stress
goes up, cortisol kicks in and delivers help.
We get a quick burst of energy, our memory sharpens, our immunity
increases, and our sensitivity to pain decreases. These are all important and natural functions
of cortisol and ensure that we are able to weather the curve balls that life
throws at us.
However, if the
stress doesn’t let up, neither does the cortisol. Unfortunately, what is healthy in small
bursts becomes dangerous over the long term.
If you have persistent stress in your life, then you have cortisol
levels that are out of balance: your
body makes so much cortisol that it detrimentally affects your health. This leads
to adrenal fatigue.
When you have prolonged, high levels of
cortisol in your bloodstream
·
you
will crave foods that are high in carbs (like cake and cookies),
·
you
will gain weight in your abdominal area (which increases your risk of heart
disease and diabetes), and
·
you
will have trouble sleeping
Cortisol and the Circadian Rhythm
Under normal
circumstances, your body produces cortisol in amounts largely determined by the
clock. Levels tend to be higher in
morning—triggered by the emerging daylight--giving you a boost of energy to
jumpstart your day.
As the day
wears on, cortisol levels should drop, helping to prepare you for a good
night’s sleep. Likewise, Melatonin (another hormone that affects your energy
and sleep habits) levels should be lower in the morning but as the daylight
fades, they should increase, helping you to begin relaxing and preparing for
sleep.
However, if you
are under constant stress or if your adrenal glands are not functioning
properly, your cortisol level may not drop off during the day. Instead, it may
actually rise and stay at a dangerously high level. By the time bedtime rolls around, you will
not feel sleepy. You will feel “tired
but wired,” and be unable to relax and fall asleep.
Reset Your Circadian Clock
If you suspect
that your natural, circadian rhythm is disrupted, don’t despair. There are several things you can do to reset
your clock so you can start sleeping better at night and waking up more
refreshed in the morning.
Try the
following tips:
·
Reduce stress.
Easier said than done, I know.
But many times our stress levels are correlated to our response to stressful situations.
Learning how to cope with stress more effectively may be all it takes to
balance your cortisol.
·
Be consistent.
Going to bed and getting at the same time each day will help to regulate
your circadian rhythm. Practice this habit to slowly coax your body into a
schedule.
·
Use light wisely.
Since your circadian rhythm is partially controlled by light, darken
your room well when you go to bed, and flood it with light when it is time to
get up. Try using a full spectrum light
in the mornings.
·
Avoid naps.
If your circadian clock is off, you may find that you get very sleepy in
the afternoon. However, taking a nap may
make it more difficult to fall asleep at night.
Try to resist naps.
·
Eat most of your calories early.
If you can eat the bulk of your daily calories earlier in the day as
opposed to later in the day, you may find that you can recalibrate your
circadian rhythms more easily.
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