How Estrogen Changes Have A Big Impact On Cortisol
How Estrogen Changes Have A Big Impact On Cortisol
Understanding cortisol
Cortisol is the main stress hormone within your body and is created by the adrenal glands which are situated above the kidneys.
It plays a vital function in metabolism, helping to establish the source of energy protein, carbohydrate, or fat for your body to use.
Cortisol is a contributing factor in your body’s fight or flight response.
What are the effects of high cortisol levels?
If you are regularly exposed to stress, the levels of cortisol can increase substantially:
Symptoms of high cortisol include:
- Mood swings
- Food cravings
- Brain fog
- Interrupted sleep
- High anxiety
High levels of cortisol can lead to:
- Diminished bone density
- Imbalanced blood sugar
- High blood pressure
- Breakdown of muscles
- Raised cortisol levels also lead to visceral abdominal fat deposition otherwise known as belly fat
- Increased cortisol levels can lead to an increase in insulin resistance and as such greater disposition of fat
- Higher levels of stress have also been associated with overeating resulting in fat gain
How do you maintain healthy levels of cortisol?
The most optimal way to maintain healthy levels of cortisol is to reduce the amount of stress in your life and healthy eating habits.
Try out some of the following anxiety and stress management techniques:
- Going for daily walks
- Listening to relaxing music
- Spending time with your pet
- Gardening
- Meditation
- Practicing yoga
- Therapeutic massage
- Breathing exercises
- Dancing
- Cycling
- Pilates
Supplements that can aid in healthy cortisol levels
- Omega-3 fatty acids
- Ashwagandha
Foods that may help to better manage cortisol levels
- Whole grains
- Dark chocolate
- Legumes and lentils
- Fruits and vegetables
- Nuts and seeds
- Fatty fish
- Yoghurt
- Sauerkraut and kimchi
- Green tea
- Drink plenty of water
Avoid foods high in added sugar, refined grains, and saturated fats.
Sources
ncbi.nlm.nih.gov – physiology, cortisol
ncbi.nlm.nih.gov – chronic stress, cortisol dysfunction
ncbi.nlm.nih.gov – stress and obesity
ncbi.nlm.nih.gov – cortisol and sleep quality
healthdirect.gov.au – the role of cortisol in the body
