May 2023
BALANCING ACT
Cortisol is infamous for being a major player in our stress response, but its role is wildly misunderstood. We’ll explain, then teach you how to turn it into a tool for better well-being.
Cortisol is the Lisa Rinna of hormones: involved in everybody’s business and always getting blamed for drama. To be fair, the stuff is connected to your body’s fight or flight response (there is a reason it’s nicknamed the stress hormone). But cortisol also has a role in almost every major organ system, from brain function to joint and immune health. It regulates metabolism. It works with insulin to keep your blood sugar stable. It helps quell inflammation. Notice a trend? It’s not all bad!
In an age of rampant burnout, cortisol imbalance has become wellness gurus’ favorite scapegoat for all kinds of health issues such as fatigue, acne, bloating and more, leading to widespread misinformation about how this particular hormone works and what’s considered healthy and normal. In reality, your cortisol levels go through ups and downs that correspond with your sleep/wake pattern. In the morning, they rise to raise blood sugar and blood pressure, increasing wakefulness and pumping you up for the day. Then they drop off and fall to the lowest point when you sleep. When you eat, work out, or deal with a stressor (think: a new project lands on your desk or your babysitter cancels at the last minute), you experience a tiny uptick. These natural ebbs and flows are appropriate and fine. Health problems only occur when you mess with the larger natural pattern of cortisol flow, like pulling an all-nighter a few days in a row. Yes, an off-kilter cycle can affect sleep, digestion and fat storage. If you regularly practice cortisol-conscious habits, your levels will take care of themselves. Get ready to feel more alert, less rattled and on top of your game in every aspect of your life.
Your Workout: Exercise kicks cortisol into gear. Nailing the timing and type of activity ensures you don’t raise it “too” much. Sweat first thing. Schedule your workout in the morning so it coincides with the biggest spike in your levels: between 6-8 AM. Not an option? At the very least, avoid working out too close to bedtime, as your cortisol needs about 4 hours to reach its lowest level, which is optimal for sleep. Prioritize strength training. Daily intense cardio workouts elevate cortisol without a huge payoff. They don’t load our muscles enough to improve lean body mass. Swap a few HIIT days for weight training that targets different muscle groups. Watch the clock. Spending up to an hour in a hardcore session stresses out your body way more than a high-intensity workout of short duration. Limit super-spicy sessions to 15-20 minutes and cap the frequency at twice per week.
Your Recovery: Rest gives this circadian hormone a chance to reset, whether it’s overnight or post-workout. Make sacrifices for sleep. We know you know: 7-8 hours (ideally closer to 8) nightly is ideal. This is so important that it’s wiser for you to skip working out early and try to fit it in later, if possible, if it means you’re not going to get your full night’s sleep. Don’t brush off walking. Most people massively underestimate the benefits of a 30-45-minute walk and of accumulating 10,000 steps per day. It adds very little to no stress on the body and regular jaunts are one the best habits for stabilizing cortisol. Stay for the cooldown. Elevating cortisol during your workout is not inherently bad as long as you can buffer it and bring it back down. That’s why taking the time to recoup is so crucial, with yoga, breath work or meditation.
Your Eats: Blood sugar stability goes hand in hand with cortisol balance. Consuming well-timed, nutritious meals guarantees a steady stream of energy that will power you through the day. Enjoy the early-bird special. The second largest cortisol spike? Between 4-5 PM. Cortisol then drops off from there. Eating after 5 PM causes an unwanted boost when you don’t want it. If you tend to dine late because you work overtime, set an alarm on your phone for an earlier mealtime and try to take a break to grab food instead of waiting until you clock off. Fuel Up Post Sweat. In the first 20-30 minutes after a heart-pounding gym sessions, consume about 30-40 grams of carbohydrates to bring cortisol back down. Why? When you consume a fast-digesting carbohydrate, it increases blood sugar levels, which sends a signal to your body to slow cortisol production. Go easy on coffee. Caffeine ramps up cortisol production. If you’re downing 4-5 cups of coffee in the morning, you’re propping up your cortisol with an artificial stimulant. Focus on improving your sleep and reducing your reliance on coffee. Perking yourself up with 1-2 8 oz cups is acceptable, but getting restorative rest should be your number one priority.
Mini Measures
Heads up: Home test kits for measuring cortisol may not provide accurate results and are often not recommended by doctors. If you’re generally healthy, these three signs are enough to indicate your cortisol is not properly cycling without further workups:
Basic Health Markers: If your heart rate is consistently higher than usual, something may be wonky. You can easily monitor this on your own with a wearable heartrate monitor, such as a fitness tracker or a smart watch.
Cholesterol Levels: Cortisol levels and liver function are connected. The liver controls how our body processes fats. Ask about your LDL cholesterol at your annual physical.
Changes in Body Composition: If you notice fat accumulation around your midsection but your weight and eating habits have remained the same, bring it up with your doctor. This may be a sign that your cortisol levels are chronically off.
**Word to the Wise**
If you spot the phrase “adrenal fatigue” on social media or online health fora, your Spidey senses should be buzzing. This is the false claim that a person can become so permanently stressed that their adrenal glands, which are responsible for pumping cortisol, have stopped working. This bogus diagnosis has led far too many individuals to go hunting for so-called adrenal support supplements and more questionable tactics. The Facts: Adrenal glands don’t burn out because of emotional stress. And the OTC supplements often contain steroids and even thyroid hormones which possess antidepressant and stimulant qualities. Taking them may make you temporarily feel like Superman or Superwoman, but it messes with the normal functioning of your adrenal glands and will leave you feeling really crummy. While the concept of adrenal fatigue isn’t legit, chronic stress is a valid concern that deserves a closer look. Identifying the root causes and addressing them, either on your own or with a mental health pro is the safest starting point. If you continue to feel sluggish or have other worrying symptoms, check in with your physician. When we anchor on a diagnosis that’s not accurate, we run the risk of missing something, so please refer to the professionals in your life for assistance.
Jackie Lam