The "C" Word

You've heard the word before. Heck, you've probably heard it a number of times, thrown in to regular conversation. Your neighbour may say it. Your trainer has probably said it to you. Your doctor may have even used it at your check up. Since this word is in such wide circulation I think its time we just all sat down and had it out. Let's talk "Cortisol!"

*What did you think I meant? Get your mind out of the gutter!*

Cortisol is a glucocorticoid, a steroid hormone, naturally produced by your body in the adrenal cortex. In lamens terms: it's the stress hormone. This doesn't mean that cortisol causes stress, but; rather, helps our bodies deal with external stressers by prioritizing internal functions, allowing for energy to be directed towards dealing with the stressor. This means less energy going to functions, like our reproductive and immune, systems for short periods of time. Did you ever get sick shortly after exam week in school? Thanks to cortisol, you managed to deal with the stress of exams. Unfortunately, when the stress was gone your body's immune system was weakened and unable to fight off the pathogens that led to your untimely illness. Thanks, Cortisol!

Cortisol helps us with our circadian rythms. It is what helps you get your fit butt out of bed for cardio (when you have high levels of cortisol) and what makes you feel slightly droopy and tired by the middle of the day (due to lower levels of cortisol). To keep you energized, especially during times of stress, cortisol will be released to stimulate gluconeogenesis (the creation of glucose) and glycogenolysis (the breakdown of glycogen stored in the liver and muscle cells). This means there is A LOT of available energy just floating around in your blood stream - great if you're running away from an axe murderer, not so great if you're just stressed about your job. Cortisol will interfere with T-cell production and function and inhibit the uptake of amino acids in the muscle cells; it can interfere with calcium storage and insulin production. What does this mean? It means you may have elevated blood sugar levels, increased blood preassure, a weakened immune system, and are not going to see the "gains" you desire from your time at the gym, all the while holding on to and/or building unwanted fat. Other long term issues are insomnia, thyroid disorders, dementia, and depression. Sustained, high levels of cortisol can lead to thyroid issues, intenstinal/digestive issues, and disruption of the reproductive system. Cortisol can also derange your metabolism, causing intense hunger and food cravings that hinder your diet and progress. Doesn't that all just sound like a trip?!

You're probably thinking that your body will have some "fail safe" at this point in cortisol production; some trigger that tells your body "ENOUGH!" Nope. If we are stressed for too long, our bodies reach a point where they can't handle it anymore. This is the point where cortisol production can go awry. Your body may stop making it, or it may make a ton of it. Remember how I mentioned it is connected to your circadian rythm? Cortisol levels help regulate our awake AND our sleep patterns. Too much at night and you're an insomniac. Too little during the day and you may just be narcoleptic. Either way, it's not good!

So now that I've given you a long-winded explanation of the giant C-word, what can we do about it? Well, without cortisol our bodies cannot deal with the stressors we encounter on a daily basis. Before you start panicking and give yourself another reason to stress, there is some good news: there are things you can incorporate in your daily life that can help balance your levels and keep your stress at bay. That is, if, you're not being chased by a grizzly, in which case I'd say you have a damn good reason to stess.

1. Find an outlet to manage your stress. Take one night a week and have a bubble bath for an hour. Paint. Drink a glass of red wine. Talk to a friend. Take up a new hobby. Finding a holistic approach to help you better manage your stress is an important first step in making a change.

2. Start keeping a food journal. No joke! Write down what you're eating, when you're eating it, and how you physically/emotionally feel 30 minutes after. You will become more aware of how foods impact your physical and mental state and you natural patterns of eating. If you're noticing a pattern of high caffeine levels, maybe tone it back a notch. Caffeine increases your cortisol levels: too much and you may experience a "flight or fight" sensation or the shakes. Dialing back the amount of coffee cups you're having may help alleviate some unnecessary stress.

3. Get moving. Exercise lowers cortisol levels. Go for a walk with a friend. Take up swimming laps. Join a workout group or run club. Try to incorporate a half hour of exercise every day to help keep your cortisol levels in check.

4. If you're already a very active individual, maybe consider taking a rest day. I know it sounds like I am contradicting myself, but too much exercise can lower your cortisol levels to a dangerous low. A lot of bodybuilding competitors experience insomnia during the last weeks of training before a competition. This is because their levels are too low and hormonal productions are out of sync: Their bodies do not know when they should be resting and when they should be moving (there's that circadian rythm I was talkin about). A rest day allows the body to take time to recoup, build back its stores, and repair itself. Don't believe me? Read my previous post about rest days.

5. Get a good night sleep. Go to bed early. Turn off all electronics. Shut the blinds and trying to count some sheep. Sleep is so restorative, and a solid 8-hours of uninterrupted sleep can do a world of good for your health.

If trying a holistic approach doesn't help and you are concerned, consider talking to your doctor or health care professional. High levels of anxiety and stress can interfere with our lives, and seeking professional help can aid you in identifying the stressors and choosing an approach to alleviating or mitigating it. You can work together to create a plan that, both, helps you improve your current situation and works for your lifestyle. This is merely a guideline to share with you: an "easy-read-breakdown" from what I have found in my research on cortisol. I am just providing some tips on how I approach the management of my own stress and cortisol levels. Stress can come from a multitude of sources, and affects us all in different ways. Mental health is an important issue we all need to acknowledge and address, and I hope that all of you feel you have someone you can go to for help. Stress management is no joke. It doesn't just affect your training, but your life.

Now go! Spread joy to the world and free us from the fear of the C-word!