Cortisol is a steroid hormone that is released in response to stress and is controlled by the adrenal gland. Its primary function is to regulate blood sugar, immunity, blood pressure, blood sugar, anti-inflammatory actions, and it aids in fat, protein and carbohydrate metabolism. Your cortisol levels can be tested through your blood, urine or saliva.
A short increase of cortisol levels can result in:
• Burst of energy
• Enhanced memory
• Immunity support
• Increased pain tolerance
• Balance of homeostasis
If cortisol levels are too HIGH for too long, here are some symptoms you may have:
• Cravings, especially for carbs
• Weight gain, especially in abdominals, face and neck
• Muscle and bone weakness
• Memory loss
• Irregular menstrual cycle
• Increased body and facial hair
• Lowered sex drive, especially in men
• Increased blood pressure
• Malfunction in reproductive system
• Lowered immune system
If cortisol levels are too LOW for too long, here are some symptoms you may have:
• Weight loss and loss of appetite
• Depression and irritability
• Muscle and joint pain
• Low blood pressure and blood sugar
• Lowered immune system
• Absent-mindedness
• Low thyroid functions
How to Control Your Cortisol Levels
• Keep your workouts at a reasonable duration (approx. 1 hour). If you need to go longer, do two-a-days and split your cardio (45 min) and weight training (45 min). Workouts that are too long cause your testosterone levels to drop and cortisol levels to rise. DON’T overtrain or you will work hard for nothing!! Check out this article to see if you are being overtrained: http://www.fitnessrxwomen.com/fat-loss/give-it-a-rest/
• Make sure your diet supports your training and lifestyle. Eating 5-6 small healthy meals per day will help keep your cortisol levels lowered and metabolism up. Cortisol levels are higher in the morning, so make sure to eat breakfast!!
• RELAX! Cortisol levels will rise with negative reactions to stress. Check out this link for ideas on relaxation: http://www.fitnessrxwomen.com/life-health/womens-health/relax-for-good-health/
• SLEEP at least 7-8 hours per night!! Cortisol levels are low and growth hormones are high during rest.
• Limit CAFFEINE because it has been shown to increase cortisol levels.
