The Cortisol Connection
I have 3 quick questions for you!
Are you stressed?
Do you sleep enough?
Are you currently dieting, trying to lose weight, or actively watching what you eat?
The truth is if you have said yes to these questions, then we need to talk about your hormones! Specifically, 3 hormones called: cortisol, HSD and testosterone (yes even women have testosterone!) These 3 hormones play off each other in what is called the cortisol connection. Understanding this connection and balancing these hormones might be the final piece of the puzzle to achieve your wellness goals!
Let’s start from the beginning and talk about what they are!
Cortisol: is a steroid hormone that is released by the adrenal glands in response to stress. It is responsible for your fight or flight response! It is key in controlling your mood, well being, immune response, inflammation, blood vessels and blood pressure (among other things).
Testosterone: Is a steroid hormone needed by both men and women to build muscle, tissues, skin and your immune system. It also helps with your metabolism! When testosterone drops you notice a decrease in libido, you get irritable and fatigue easier. Additionally, you will increase fat storage around your abdomen!
HSD- Hydroxysteroid dehydrogenases – located within your cell membranes. HSD converts inactive cortisol to active cortisol. Which triggers your cells to store more fat from the inside! HSD increases in our cells as we age.
These three components work together in what is referred to as the cortisol connection! For 99% of us the cortisol connection is at play in our body by the time we turn 20!
In today’s world there are 2 things we cannot avoid – aging and stress. These two things work together to cause us to gain weight. This is the cortisol connection!
Stress – when we are stressed, our body releases cortisol – this used to be reserved for the fight or flight response (i.e. running away from a bear!). However now we have constant little stressors, the bills, mortgages, work projects, school meetings etc… Our body is constantly being exposed to cortisol spikes. Unfortunately, we cannot simply avoid these daily stressors. As a result our body is constantly being flooded with cortisol.
The consequences of being constantly exposed to cortisol are:
Constantly being alert. Cortisol exposure keeps our conscious brain turned on. Chronically high levels of cortisol may eventually lead to insomnia.
High blood sugar (which can cause diabetes, high blood pressure, higher body fat levels) – this also makes us feel hungrier, so we eat more.
If we hit chronic stress, constant cortisol exposure will lead to muscle catabolism. This means our bodies begin to break down our lean muscle tissue to cope with the stress. The reduction in lean muscle mass subsequently lowers our metabolism.
Aging – after we hit 30 our metabolism slows down – we all know we can’t eat like we did when we were teenagers! Aging causes a decrease in testosterone and an increase in HSD.
As we get older our testosterone levels decrease, which slows our metabolism even more, decreases our sex drive, makes us feel irritable and cranky, and finally increases our fat storage. Because of a decline in testosterone our metabolism decreases by 1% a year after 30.
HSD levels increase as we age. HSD is responsible for converting inactive cortisol into active cortisol. This means that as we age, our body is recycling more cortisol, and increasing our cortisol levels from the inside!
Our bodies are actively trying to store more fat as we age– they aren’t trying to be mean, but rather they are preparing us for our senior years – studies have shown that seniors with a BMI over 23 actually survive better. None of us want to gain weight, but our bodies are so efficient at gaining weight that we can overshoot healthy weight gain, and land in the unhealthy area!
The good news, countering these issues can be pretty easy. A program called the SENSE program helps address our cortisol/testosterone imbalance and it can help us meet our goals and control our stress! Even a 5% decrease in cortisol levels and 5% increase in testosterone can make a HUGE difference.
So what is SENSE?
S – Stress Management Techniques
E - Exercise
N - Nutrition
S - Supplements
E – Evaluation
Stress Management Techniques – Stress management techniques are different for everyone but there are 3 things that are the same for everyone.
Is there an outlet for the stress? – Personally, I box, boxing is my outlet for my stress. Those who do not have an outlet to manage stress will see their cortisol levels go up and stay up. Find your outlet and give your body a healthy means to deal with stress.
Is the stress predictable? – Is the stress reoccurring ? – For example, a monthly council meeting. You can prepare yourself for this anticipated stress by employing positive coping strategies such as deep breathing exercises to help control cortisol levels.
Can you control the stressor – Individuals who feel they have control over the stressor have lower cortisol levels. So focus on what you can control.
Examples of stress management techniques
Take daily mini vacations.
Change your email to only update once an hour.
Turn off your phone!
Take a bath.
Meditate!
SLEEP – one good night of sleep can do more for stress levels than most stress management techniques combined.
Exercise – Cortisol pulls all of your fat and glucose into your blood stream for your fight or flight response! When we turn to exercise we use up all the glucose and fat in our system. As we burn it up, your cortisol levels return to normal – this is why it is so good to be stressed before a big race, because cortisol makes the glucose and fat a more readily available fuel source.
Nutrition – Focus on eating whole foods. When people feel restricted, even the feeling of being on a diet raises cortisol levels! So instead, focus on eating as many whole foods as possible and reduce you alcohol and stimulant use!
Protein! We all know we need protein. To help with cortisol levels we need about 1.5 grams of protein per kg of body weight!
Never skip breakfast.
Stay hydrated!
Supplements – We all know we should eat well, exercise, and prioritize sleep, but let’s be honest we don’t always have time. Sometimes supplements are an easy way to help our body better manage our cortisol levels.
The five key nutrients to consider supplementing your diet with to go from a Stressed Jess to a relaxed Jack are:
B Complex
Vitamin C
Magnesium
Calcium
Zinc
Be wary of supplements that promote weight loss as these often contain ingredients like caffeine which increase your cortisol levels and have the reverse effect!
Optimal levels and mix for supplementation do vary based on individual needs. A holistic nutrition consultant like myself can help point you in the right direction!
Evaluation – Self reflection is key. We all know that diet and exercise are important, they are especially important when we are in periods of stress. I always recommend evaluating your stress levels every 3 months and see how you are doing on the SENSE program! Ask yourself: “Am I feeling stressed?”, “Am I sleeping enough?”, “Am I currently trying to lose weight or watching what I am eating?”
We are all a work in progress, no one is perfect. By pausing to reflect every 3 months we can figure out where we are rocking it and where we need a little extra love. Take some time to figure out the appropriate self reflection cadence for YOU! (monthly, quarterly, etc…) Remember to take a pause and evaluate where you are in your own SENSE journey.
The cortisol connection is often the missing piece in your health journey. If you incorporate the SENSE program into your daily life, you can help decrease your cortisol levels and increase your testosterone levels. You can improve your hormone balance and hit your wellness goals. Focus on one aspect at a time, be kind to yourself and please remember, SLEEP is the number one contributor to keeping your cortisol levels in check, so make sure you are prioritizing your sleep!