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Cortisol is an important hormone in the body, secreted by the
adrenal glands and involved in the following
functions and more:
Proper glucose metabolism
Regulation of blood pressure
Insulin release for blood sugar maintenance
Immune function
Inflammatory response
Normally the body registers higher levels in the morning, and
it’s at its lowest levels at night.
Cortisol has been labeled “the stress hormone”
because the body produces higher levels when it goes
into its ‘fight or flight’ response to stress.
Growing up I was taught the value of moderation. As you can
see, moderate increases of cortisol have some
positive effects:
A quick burst of energy for survival reasons
Heightened memory functions
A burst of increased immunity
Lower sensitivity to pain
Helps maintain homeostasis in the body
However, in our current high-stress culture, the body’s stress
response is activated so often that the body doesn’t
always have a chance to return to normal, resulting
in a state of chronic stress.
Higher and more prolonged levels of cortisol in the
bloodstream (like those associated with chronic
stress) have been shown to have negative effects,
such as:
Impaired cognitive performance
Suppressed thyroid function
Blood sugar imbalances such as hyperglycemia
Decreased bone density
Decrease in muscle tissue
Higher blood pressure
Lowered immunity and inflammatory responses in
the body, slowed wound healing, and other health
consequences
Increased abdominal fat, which is associated
with a greater amount of health problems than fat
deposited in other areas of the body.
We become chronically stressed because we don’t release the
effects of the current stressor before the next
stress occurs. Here’s where we could learn from the
animal kingdom. In Waking the Tiger, Peter Levine
talks about how animals process stress naturally.
For example, if a deer grazing in a clearing, hears
a twig snap it is instantly alert and ready to flee.
The animal becomes still, muscles tense as it
listens and sniffs the air. If the sound is
insignificant, the deer returns to it leisurely
activities. Another sound sends the animal back into
an alert state, again ready to fight or flee. When
the animal determines that it is not in danger it
will often begin to vibrate, twitch and lightly
tremble. It is the animal’s way of regulating its
nervous system.
To keep cortisol levels healthy and under control in humans,
the body’s relaxation response should be activated
after the fight or flight response occurs. You can
learn to relax your body with various stress
management techniques, and you can make lifestyle
changes in order to keep your body from reacting to
stress in the first place. Here are some very
helpful ways to relax the body and mind, aiding the
body in maintaining healthy cortisol levels:
Journaling - It’s very helpful to write down the stresses of
the day.
Self-Hypnosis - as calming and easier than learning
to meditate (according to my self hypnosis students)
Exercise - even more beneficial if you can exercise
outdoors.
Yoga - can’t make time for a class? Try a DVD from
www.agelessyoga.org
Listening to Music - relaxation music... well,
relaxes you. Feather on the Breath of God (www.SerenityMusic.com)
is one of my favorites.
Breathing Exercises - breathing becomes very shallow
when we’re stressed.
Meditation - Reduces Cortisol by 20%
Get a massage - Reduces Cortisol by 31%
Sleep - Reduces Cortisol by as Much as 50%.
Can’t get a full 8 hours? 15 minutes of hypnosis
is the equivalent of one hour of deep sleep.
Drink Black Tea - Reduces Cortisol by 47%
If you’re sensitive to caffeine most teas are
available in a decaf version.
Find a Funny Pal and Hang out with Her (or Him)! Or
bookmark your favorite YouTube comedy video-
Laughter reduces Cortisol by 39%
Do Something Spiritual - Reduces Cortisol by 25%
Similar to meditating, studies have shown that people who
attend regular religious services reported lower
cortisol production.
I could add to this list as I’m sure you can. Pick a few
activities and make them a regular part of your
routine. You’ll be surprised at how quickly you
learn to activate your relaxation response. |
