How cortisol levels can impact your health
<p><strong><em><a href="/drlibby.com"><span style="text-decoration: underline;">Dr Libby</span></a> is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional.</em></strong></p>
<p>We know that stress isn't good for us – I mean how many times have you heard the saying "don't stress, it's bad for your health," yet in the modern world avoiding stress seems near impossible.</p>
<p>What is happening on a biochemical level when we are stressed is truly fascinating. Historically, long-term stress typically revolved around food being scarce. Long-term stress came in the form of floods, famines and wars. During such times, we didn't know where the next meal was coming from.</p>
<p>Today, in the Western world, our long-term stresses are more likely to be financial stress, relationship concerns and uncertainty, or even worries, about our health, or the health of a loved one, but also body weight. For so many people, their first waking thoughts involve, "What will I or won't I eat today?" or "How much exercise can I get done today?"</p>
<p>It is important to understand how cortisol works, as it can be your friend or one of your worst nightmares!</p>
<p><strong>Cortisol is influenced by our thoughts/behaviour</strong></p>
<p>For some, the thoughts might flow like this: "Oh, my goodness, it's Wednesday, and I still haven't been to the gym, and, my gosh, it's 7pm and there's no food at home, which means I still have to go grocery shopping, and that means I won't get home until 8.30pm and then I have to cook and clean up and then it will be midnight before I get to bed and I have to get up at a good time to get to work early in the morning, but I'm going to a party in three weeks and I really wanted to fit into my favourite red dress and that's not going to happen because I haven't been to the gym all week and I am still not going to go tonight because otherwise I won't get any sleep and get to work on time to do everything I have to do ..." And on and on and on it goes. Phew! So many people live like this most days of their life, whether they reveal it in how they live or simply think it. When it happens day after day it can easily lead to a chronic pattern of stress response, hence increased cortisol output, which in turn can lead to a change in your metabolism.</p>
<p><strong>Cortisol can slow our metabolism</strong></p>
<p>If we remember that we are completely geared for survival and that cortisol tells every cell of the body that food is scarce, another of its roles is to slow down your metabolic rate. A slower metabolism leads you to burn body fat for energy far more slowly then you have in the past, as cortisol is designed to make sure that you survive this perceived period of famine.</p>
<p><strong>Cortisol can play havoc with your digestion</strong></p>
<p>Cortisol activates the sympathetic nervous system (SNS), causing all of the physiological responses previously described. Subsequently, the parasympathetic nervous system (PNS) must be suppressed, as the two systems don't operate simultaneously. The PNS is stimulated when the length of the exhalation extends. Known also as the "rest, digest and repair" arm of the nervous system, when the PNS is activated it allows the body to prioritise digestion and nourishment. On the contrary, imagine what goes on in a cortisol-flooded, stressed-out body when food is consumed: digestion and absorption are compromised, and more frequently indigestion and bloating can develop.</p>
<p><strong>So what to do?</strong></p>
<p>Managing stress can involve a variety of strategies. However, common threads include a reduction in caffeine consumption (caffeine drives adrenalin production our short-term stress hormone), incorporating a breath-focused practice such as yoga, meditation, tai chi or Pilates, as diaphragmatic breathing activates the calming, PNS arm of the nervous system. Breathing in this way lowers stress hormones efficiently. Cook a nourishing meal, write in a gratitude journal or going for a walk in nature can also be incredibly helpful. Remembering too, that acting to change what we can and accepting the things we cannot change, can also help to lower stress hormone production.</p>
<p><em>Written by Dr Libby Weaver. First appeared on <span style="text-decoration: underline;"><a href="http://www.stuff.co.nz"><strong>Stuff.co.nz</strong></a>.</span></em></p>
<p><strong>Related links:</strong></p>
<p><a href="http://www.oversixty.co.nz/health/mind/2017/02/ways-to-detox-your-mind/"><em><strong><span style="text-decoration: underline;">5 ways to detox your mind</span></strong></em></a></p>
<p><a href="http://www.oversixty.co.nz/health/mind/2017/02/breathing-techniques-for-controlling-stress/"><em><strong><span style="text-decoration: underline;">Breathing techniques for controlling stress</span></strong></em></a></p>
<p><a href="http://www.oversixty.co.nz/health/mind/2017/01/tips-to-feel-less-busy/"><em><strong><span style="text-decoration: underline;">6 tips to feel less busy</span></strong></em></a></p>
