From Distressed to De-Stressed

From Distressed to De-Stressed - Top Tips to Combat the Stress Hormone Cortisol

Feeling stressed? Desperately trying to get some relaxation? Are your work, sleep and life getting affected?

Chances are your suffering from elevated levels of the stress hormone Cortisol. Unusually high levels can make you fat, are linked with insulin-resistance, makes you feel constantly rushed and reduce attention span amongst many of the negative effects.

Cortisol should follow a natural flow raising in the morning and ebbing in the evening which is linked with daylight and the Sun's rising and setting.

So let's get to it, some top tips for reducing your levels of cortisol.

1. Take an Adaptogen. These herbal supplements that will help regulate the body's levels of cortisol by increasing the cortisol receptor sensitivity. Greater sensitivity means that body won't need to produce such large amounts and this will allow a more natural dissipation. Two we use commonly are Ashwaganda and Rhodiola. They don't need to be taken concurrently but you should switch between them after your supply of one runs out.

2. Avoid processed highly sugared foods. Excess insulin levels lead to excess body fat which leads to excess cortisol which leads to carbohydrate cravings which leads to increased insulin levels. Pretty vicious circle, but cortisol levels should be address in regards to insulin levels! Hormones need to be in a balance in the body and if one is out it's an indication that corresponding hormones will be out as well.

3. Eat several meals throughout the day. Eating every 2-3 hours will put the body into a 'rest and digest' mode. This is an antagonist of the 'fight or flight' mode and eating every few hours will help keep the cortisol levels from rising.

4. Stop the long aerobic sessions. Exercising over an hour will have a marked impact upon your body's cortisol level with a corresponding drop in testosterone. Once you've approached the hour mark then your body will increase the cortisol secretion which will reduce the amount of glucose used for energy and increase the use of fat and protein all the while increasing your cravings for carbohydrates.

5. Try 'Earthing'! Earthing is the practice of making direct contact with the earth's surface, as in bare feet on grass. No shoes, no sandals, no pavements just direct contact with the Earth's surface.

So we've covered quick relatively inexpensive methods for combating the stress hormone Cortisol. Eat better, eat more, run less, take an adaptogen and walk around in bare feet.

So take a deep breath, implement and relax...

Tommy Heffelfinger CSCS