What Are The Negative Side Effects Of High Cortisol
Having the right balance of cortisol levels is essential for human health. So, it should come at no surprise that too much cortisol can lead to negative side effects.
“When placed in a stressful situation, our body responds by releasing hormones, including cortisol. As more cortisol is released, it raises blood sugar levels, which can lead to weight gain, mainly around the abdomen and face,” says Bonnie Balk, RD a registered dietitian and Health & Wellness Expert for Maple Holistics.
And there’s even more to it than that. “Although there are many studies suggesting the connection between stress levels and weight gain, the connection may be from another cause,” Balk adds. “As people experience stressful situations, they tend to turn to their ‘therapist,’ which is often cakes, cookies, or other sugar/salty/oily comfort food, which leads to weight gain. As abdominal fat seems to raise cortisol levels, it contributes to this unhealthy cycle.”
Cut Out Caffeine Or Consume Less
A 2005 study in the journal Psychosomatic Medicine found that caffeine increases cortisol secretion even in people at rest. Because caffeine can stimulate cortisol production and increase blood pressure, Krista King, MS, RDN, of Composed Nutrition, offers a solution to lower cortisol: “Try doing a caffeine reset. Gradually you have each day by swapping it out for a caffeine-free or lower caffeine alternative.”
How To Stop Weight Gain From Cortisol
If you have symptoms related to cortisol dysregulation and you have abnormal serum cortisol then it may be time to explore treatment options.
Ive included below a list of several therapies designed to help reduce the impact that cortisol has on your body and reset the system so to speak.
Some of these therapies are common sense and others may be counter-intuitive at first but I can tell you from experience that they work.
#1. Reduce or Eliminate the Source of Stress
The first and most important step is to remove the source of your stress.
This isnt always possible, I get that, but it should still be the thing that you focus on if possible.
Your symptoms will not resolve completely until the source has been removed.
If you cant remove the source then the next best step is to increase your tolerance to stress in general.
You can do this using several therapies including things like ensuring that you sleep at least 8 hours each night, taking adrenal supplements, eating healthy sources of carbohydrates, and practicing meditation or mindfulness .
A word of warning:
Dont neglect this step.
Many people will do basically everything but address the source of their stress and taking this route will not lead to long-term success.
Potential sources of stress include:
Something as simple as taking a walk in nature, enjoying some time in the sun, and spending time relaxing or enjoying your family can dramatically improve your resilience to stress.
#2. Dont Over-Exercise
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What Happens When Cortisol Is High
Over the last 20 years, studies have increasingly revealed that moderate to high cortisol levels may lead to an array of health issues, such as :
- Chronic disease. Long-term increased cortisol may increase your risk for high blood pressure, heart disease, type 2 diabetes, osteoporosis, and other chronic diseases.
- Weight gain. Cortisol may increase appetite and signal the body to shift metabolism to store fat.
- Lack of energy/difficulty sleeping. It can interfere with sleep hormones which may impact sleep quality and length.
- Difficulty concentrating. Also referred to as brain fog, some people report trouble focusing and lack of mental clarity.
- Impaired immune system. Increased cortisol can hamper the immune system, making it more difficult to fight infections.
- Cushings syndrome. In rare cases, very high cortisol levels can lead to Cushings syndrome, a rare but serious disease.
Elevated cortisol levels can be caused from many underlying issues such as overactivity or cancer of the pituitary or adrenal glands, chronic stress, and medication side effects .
Further, existing chronic disease may lead to higher cortisol levels, causing a chicken or the egg type of scenario .
Therefore, its best to work with a qualified health professional to establish the root cause of your health issues. Along with this, you may want to introduce some effective lifestyle habits that may help you better manage your cortisol levels. Here are some recommendations:
Natural Stress And Weight Management
If you are interested in weight and stress management, there are a number of natural steps you can take to help manage both. The following are some general tips to help get started:
Get enough sleep. According to a study published in November 2015 in the journal Sleep Science, adequate sleep each night can positively affect both stress levels and weight management.
Get regular, moderate exercise geared to relieve your stress.
Eat a balanced diet.
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Symptoms Of High Cortisol Levels
Before we discuss what you can do, lets review the symptoms of high cortisol levels. If you notice at least two of these symptoms, its time to do something about it.
- Low concentration
Reduce stress to lower cortisol levels
Since cortisol is a stress hormone, the best way to reduce it is to reduce stress altogether. Now, I know that reducing stress is easier said than done. But there are several things you can do to reduce stress. It is not like you say hello stress, goodbye stress.
Meditation and mindfulness are the number one practices that lower stress levels. You actually train your brain and body to turn off the stress response. Daily meditation of just 10 minutes can help, but you can also participate in a mindfulness stress reduction program.
Deep breathing exercises are another way to reduce stress. When you take a deep breath, you turn down the sympathetic nervous system. Your bodys natural relaxation response kicks in. Im sure you can learn diaphragmatic breathing. Its easy anyone can do it. And thats the way to relieve muscle tension and anxiety.
The next item on the menu is yoga, the best exercise for calming nerves and reducing stress. You can practice yoga at home or go to yoga classes. The best time to do yoga is in the morning, just when you wake up. Or, if you are in a hurry, spend 10 to 15 minutes doing yoga before you go to bed.
Exercise
Sleep
Anti-inflammatory diet
Avoid stimulants
Why you should not ignore cortisol
Here Are A Few Tips About Cortisol And Weight Loss
- get regular exercise, cardio for 45 minutes daily
- Eat frequent small meals with protein at each meal
- Find stress reduction techniques that work for you, such as meditation, yoga, and breathing exercises.
- Improve time management skills so life wont be so hectic
- Wean off caffeine
- get 7 to 8 restful hours of sleep each night
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Indulging In Too Many High Sugar High Caffeine Foods And Drinks
High levels of stress can cause us to binge on unhealthy foods or adopt not-so-healthy eating habits that can harm our weight loss progress. These foods actually increase stress within the body themselves, as they are often inflammatory and hormone-disrupting. Just like sleep, this becomes a vicious cycle thats hard to break.
If your diet is currently less than desirable, its time to start introducing more whole foods. Start by upping your protein intake to help you feel fuller for longer, avoid blood sugar peaks and crashes, and prevent mindless snacking. Introduce non-refined carbohydrates such as quinoa, sweet potato, black rice and legumes. You can swap out unhealthy snacks with something tasty yet wholesome think energy balls, fruit with nut butter and seeds, or raw cakes.
Practice intuitive eating considering the motive behind your hunger, and whether it could be your body trying to tell you something else. Similarly, dont deny your body food if its hungry or starve yourself for hours on end this only increases stress levels . If youre always on the go, make time to eat. Sit down, switch off and savour your food.
If youre struggling on your own, work with a qualified nutritionist to help you put together satisfying meal plans and a healthier lifestyle youll stick to in the long-term.
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Cortisol Can Create Weight Gain
An excess quantity of cortisol can cause weight gain. The bright side is that you can manage the quantity of cortisol in your body by finding out much better-coping devices. When youre stressed, cortisol degrees can stay high for days or weeks, but if you can reduce your stress and anxiety degrees. Your body will react to it by burning extra fat and also calories. low cortisol weight loss And you can additionally decrease the levels of cortisol in your body.
Luckily, there are numerous benefits to a reduced cortisol way of living. For one, you can boost your resistance by hanging out in nature. It likewise boosts your natural awesome cells and also has calming impacts. Consequently, a low-cortisol diet plan will certainly help you drop weight. This is a great method to prevent the unfavorable effects of excessive cortisol in your body as well as experience a slimmer body.
There are a number of factors that add to high cortisol degrees in the body. Firstly, the amount of anxiety a person experiences can cause a high amount of cortisol in their bloodstream. By reducing stress degrees, an individual can slim down and also attain a much healthier way of living. Along with a reduced cortisol diet regimen, the hormone likewise assists prevent the beginning of diabetes mellitus. While the results of a reduced cortisol diet regimen may appear to be moderate, they are still rather reliable.
Getting To Know Ghrelin
You can think of ghrelin as your hunger hormone. Like leptin, it communicates with the brain in this case, telling your brain to eat. Every time your stomach becomes empty, it naturally releases ghrelin into your bloodstream. Ghrelin levels are lowest just after youve finished a meal. Theyre at their highest when the stomach is empty and youre ready for your next meal. This scenario is normal when a person is healthy and maintaining optimal weight.
An overweight person, on the other hand, will find that like the other hormones weve explored ghrelin levels are typically out of whack. In healthy individuals, ghrelin levels decrease in a way that satiates them and signals their brains to stop eating. But in obese individuals, ghrelin levels dont decrease enough after eating, which fails to send the brain the signal it needs to stop eating and feel satisfied.
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Are There Foods That Reduce Cortisol
Yes, no and maybe. Some research suggests that foods like tea, chocolate and fish oils might lower cortisol. But such studies tend to be small and not very conclusive, Dr. Lin says.
Youre unlikely to balance cortisol levels by adding anchovies to your pizza or scarfing a block of chocolate, she says. But good nutrition can make a difference.
Cortisol interacts with neurotransmitters, the chemical messengers that send signals in the brain. Neurotransmitters play an important role in mood. And cortisol isnt the only compound that influences them. To make those neurotransmitters, you need all the raw ingredients: vitamins, minerals and other nutrients, Dr. Lin says.
The best way to get them is with a balanced, plant-heavy diet, such as the Mediterranean diet, she adds. A healthy diet is the underpinning of stress management.
A balanced meal plan can ensure youre getting the nutrients your body needs. And talk to your doctor about taking a basic multivitamin. Its a good insurance policy to make sure youre not deficient in any vitamins, Dr. Lin says.
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Beware Of Unsupported Claims
In recent years, the diet industry has tried to capitalize on findings from studies about cortisol and weight gain. Perhaps youve come across advertisements promoting dietary supplements claiming to lower cortisol and enhance weight loss. Most medical professionals advise patients to avoid these products as no independent studies published in respected, peer-reviewed medical journals have shown that these supplements have any value in cortisol reduction or weight loss.
Overall, its important to remember that theres no miracle cure for elevated cortisol. Exercise, eating right and relaxation are the best methods for lowering these harmful hormone levels that have risen in response to stress.
Tend To Your Spirituality
If you consider yourself spiritual, developing your faith can also help improve cortisol levels.
Studies show that adults who expressed spiritual faith experienced lower cortisol levels in the face of life stressors such as illness (
69 ).
If you do not consider yourself spiritual, these benefits may also be available through meditation, developing a social support group, and performing acts of kindness .
Summary
For those with spiritual inclinations, developing faith and participating in prayer can help manage cortisol. Whether youre spiritual or not, performing acts of kindness can also improve your cortisol levels.
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Natural Ways To Lower Cortisol
In many cases, the brain and adrenal glands can regulate cortisol on their own. When stress has gone away, the body will stop making cortisol and the levels will return to normal.
However, people with chronic stress, certain medical conditions, or who take certain medications can have cortisol levels that are higher than usual. They may want to try some techniques for lowering cortisol, such as:
Exactly How To Decrease Cortisol
For one thing, a low cortisol diet plan advertises healthy and balanced fats and whole grains. These foods are important for weight management. Moreover, they advertise excellent digestion and benefit your health and wellness. While a low-cortisol diet regimen is likely to cause fat burning, it is necessary to adhere to a healthy lifestyle. It is crucial to ensure you are eating the right foods for your body.
An additional method to reduced cortisol levels is by having an animal. Dogs have actually been shown to reduce cortisol levels in youngsters, which is why having a dog is so valuable. Likewise, a low-cortisol diet regimen likewise assists you to feel better. This indicates that you can drop weight without feeling hungry. While you may recognize the impacts of too much cortisol, its not a good idea to consume a lot of them at once.
Research has actually revealed that reduced cortisol weight management is possible. The bodys hormone degrees will certainly continue to be normal throughout the day, with some people experiencing no considerable modifications. The body will not react to stress, which raises the level of cortisol in the body. It will certainly continue to rise until the next day. On top of that, the bodys metabolic process will not function too. This is among the reasons its so important to keep a healthy cortisol degree.
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