Tips On Relieving (And Dealing With) Cortisol and Stress

Cortisol is a natural alarm system of the body, and proved very efficient when humans faced bigger animals as predators. Now since we inhabit concrete jungles, our threats have evolved too. The response to these threats, however, has remained the same. Cortisol is released as a response to such stress, which leads to the suppression of the immune system and the digestive system, but what if this alarm never turns off and the person feels under constant attack? Our bodily systems go haywire and we remain in fight or flight mode. Cortisol is not an over-the-counter hormone, but our current urban lifestyles are gushing our bloodstreams with it.

Our cortisol levels can, however, be appropriately adjusted, by taking some decisions in favour of our general health. What’s the fix? First, let’s start with the basics:

What is Cortisol?

Cortisol is a glucocorticoid hormone, glucocorticoid being a portmanteau term of glucose + cortex + steroid. Glucocorticoid hormones regulate glucose metabolism and are synthesized in adrenal cortex found in the upper region of the kidneys and have a steroidal structure.

Cortisol has a positive effect on our body but the positive effects are far outweighed by the negative impact cortisol has under certain conditions.

The hypothalamus triggers the release of ACTH from the pituitary gland. ACTH, in turn, leads to the release of cortisol from the adrenal cortex of kidneys, which is then released into the bloodstream. Though moderate levels of cortisol are crucial for effective bodily functions, sustained stress can lead to high levels of cortisol in our body giving rise to a host of other problems.

Cortisol: The Negative Impacts

Elevated levels of cortisol cause ‘muscle wasting’, or the breakdown of proteins.
Cortisol is appropriately called the stress hormone, plus it has a deleterious effect on our immune system. This effectively lengthens our wound healing time,
Problems from high cortisol levels might range from anxiety disorder, major depression disorder, psychological and physiological stresses.
Cortisol leads to a decrease in bone formation, causing long term osteoporosis. The effect is compounded by the decrease in absorption of calcium in the intestine.

Best Ways To Manage Cortisol

Relieving our bodies of cortisol would be akin to detoxifying a major health hazard. According to a study, caffeine has been a potential hazard leading to an increase in cortisol levels in the body. Another study proves that sleep deprivation is a major factor leading to the increase in cortisol levels in our blood. The curtailment of sleep is becoming the major trend in the fast-paced industrialized world of today. To a performance-oriented individual, cortisol is a very potent factor behind losing concentration and focus. To ensure quality sleep, the following must be remembered:

Minimise distractions before going to sleep
Mimicking a cave-like environment (cool and dark) has been proven to improve the quality of sleep
Caffeine should be avoided before sleeping
Try maintaining a regular sleep cycle
Intense exercise decreases cortisol in the long run. Though short term cortisol levels increase yet the levels fall off in the long term.
A good diet is only complemented by the consumption of a nutritious diet. Dehydration exposes the body to undue stress. Cortisol values are therefore decreased by drinking enough water.

According to a recent study published in the US National Library of Medicine and National Institute of Health, mindful motivation can lead to a decrease in the serum cortisol values as it decreases stress levels. Deep breathing and Yoga have also been proved to be helpful.

Fostering strong and healthy relationships is a crucial to-do if you’re looking to lower stress levels. It may as well be the trickiest part for many of us, but dealing with the emotional aspect of relationships is critical and can make all the difference to how we feel.