Understanding Cortisol: From Chaos to Calm in Your Body
Amid the chaos of our bustling lives, with schedules to juggle, places to rush to, and the holiday frenzy approaching, our bodies contend with the ever-present companion of chronic stress and cortisol, the stress hormone. In this blog, we'll explore the multifaceted role of cortisol, explore its critical impact on blood sugar, and learn how to balance it for better overall health.
What is Cortisol?
Among the many hormones in our bodies, cortisol, often called the "stress hormone," holds a central and purposeful role. Cortisol is a hormone released by the adrenal glands in moments of stress or danger, preparing us for the fight or flight response, and playing a crucial role in regulating various bodily functions, including metabolism, immune response, and blood pressure. However, in today's chronically stressed world, excess cortisol has become a very common issue, disrupting our endocrine system's equilibrium and creating a cascade of issues.
The Impact of Chronic Stress on Hormonal Balance
You know that sinking feeling in your gut when a tiger is about to attack you?! Oh wait, that’s just the feeling we get when our alarm goes off or we’re late to an appointment. In our modern lives, filled with toxins, busyness, insomnia, and chronic stress, many of us find ourselves in a perpetual state of tension. Unfortunately, our bodies tend to prioritize the fight-or-flight response over other essential functions, such as digestion, reproduction and hormonal balance, sending blood supplies away from vital organs. This preference leads to a situation where our adrenal glands start redirecting nutrients and hormone precursors from other parts of the endocrine system, setting off a chain reaction of health issues.
Additionally, a critical, and often overlooked, function of the liver is to detoxify hormones that are no longer needed or are present in excess. This process involves breaking down and conjugating hormones for elimination. Unfortunately, elevated cortisol levels hinder the liver's ability to perform these essential functions effectively. As a result, excess hormones may linger in the body, contributing to further hormonal imbalances.
The Impact of Environmental Toxins on Cortisol Regulation
In addition to chronic stress, our endocrine system is under another significant threat: environmental toxins that have a pronounced impact on cortisol regulation. These endocrine-disrupting chemicals (EDCs) disrupt the normal function of hormones, often by mimicking or obstructing their actions. Common environmental and dietary EDCs include:
Bisphenol A (BPA): Found in plastics, food containers, and even present in high concentrations on items such as toilet paper and receipts, BPA can imitate estrogen in the body, resulting in hormonal imbalances. Beware of "BPA-free" labeling, as it simply disguises the presence of equally harmful toxic forms of plastics.
Phthalates: These substances are prevalent in a wide range of personal care products, fragrances, and plastics. They can perturb the endocrine system, with a particular impact on reproductive hormones. Utilizing EWG (Environmental Working Group) ratings can help you identify safer alternatives.
Pesticides and Herbicides: Numerous agricultural chemicals contain EDCs that can interfere with hormonal functioning and contribute to hormone-related health issues. One such common herbicide is Glyphosate, found in over-the-counter weed sprays like Roundup, and has been linked to various health problems, including certain types of cancers. *Interested in eliminating these toxins from your local environments and parks? Consider exploring NonToxic Neighborhoods, an organization dedicated to educating and advocating for the well-being of your families and communities.
PFAS (Per- and Polyfluoroalkyl Substances): These highly toxic fluorinated chemicals are most frequently encountered in tap water and nonstick cookware. They are often referred to as "forever chemicals" due to their slow breakdown in the body. Notably, two extensively studied PFAS chemicals, PFOA and PFOS, have been shown to disrupt the hormonal system, interfere with reproductive processes, and impact the prenatal development of humans.
The Blood Sugar and Cortisol Connection
Blood sugar imbalance may be one of the most prevalent issues in metabolic health today. The process can go two ways: chronic stress produces cortisol and affects blood sugar balance and, in turn, blood sugar swings can activate the body's stress response, increasing the secretion of cortisol. Whether from poor diet, skipping meals, improperly fasting, or chronically stressed, spikes in blood sugar trigger the release of cortisol to help regulate glucose levels. This surge of cortisol tells your body to elevate your blood sugar levels and thus the pancreas to release more insulin to help transport glucose into cells. While this is a normal fight or flight response in times of danger, over time (think chronic stress) it can have pretty big consequences for your overall health and body system functions:
Insulin Resistance: Consistently high blood sugar can lead to insulin resistance, where cells become less responsive to insulin's effects. Over time, the constant demand for insulin due to elevated cortisol and blood sugar can lead to insulin resistance. This makes it harder for your cells to respond to insulin, increasing the risk of type 2 diabetes.
Hormonal Imbalances: Cortisol is produced by the same glands that produce some of your sex hormones. Chronic stress, cortisol spikes and potential insulin resistance can disrupt the balance of progesterone, estrogen, and testosterone, leading to hormonal imbalances such as infertility, PCOS, and irregular menstrual cycles in women or reduced testosterone in men. From a wider standpoint, there is no need to prioritize procreation when your body believes a crisis is happening.
Weight Gain: High cortisol levels lead to spikes in insulin and can lead to increased appetite, particularly for sugary foods. This chemical reaction can work against you, making losing weight nearly impossible. Cortisol spikes due to stress can raise insulin levels as much as a piece of cake can.
Digestive Problems: Chronic elevated cortisol can negatively affect the gut, leading to issues like irritable bowel syndrome (IBS) and increased inflammation. This can further impact blood sugar regulation. Stress-related spikes in cortisol can lead to digestive problems, including indigestion, acid reflux, and a higher risk of gastrointestinal diseases. Remember in a state of fight or flight digestion is not prioritized.
Practical Tools for Lowering Excess Cortisol and Balancing Hormones
Now, I know— that was a lot of information! However, once you understand chronic stress and cortisol, you can begin to understand the impact it has on our body’s many functions and dysfunctions and begin to address healing more effectively. So, let's turn our attention to actionable steps you can take to lower excess cortisol now and help balance your hormones:
Balance Blood Sugar: I cannot emphasize this enough: Maintaining stable blood sugar levels is essential and critical for overall health and can significantly impact hormonal balance. Opt for timely, balanced meals with adequate protein and healthy fats to help satiate and keep blood sugars in balance.
Dietary Choices for Hormonal Balance: Avoid chemically processed foods, alcohol, and excessive caffeine. If coffee is a part of your daily routine, remember to eat breakfast before that cup too! Instead, focus on an organic nutrient-dense diet high in protein and healthy fats that supports blood sugar balance and cortisol levels.
Detoxify Your Home: Eliminate or minimize harmful, endocrine disrupting chemicals such as toxic nonstick cookware, plastics, fragrances, and harmful chemicals. Opt for ceramic or cast iron pans, glass and stainless steel in place of plastics, essential oils in place of fragrances, natural, nontoxic products in place of chemical home products, and natural solutions to lawn care. *Check out the shop for brands I personally use and trust.
Prioritize Quality Sleep: Lack of sleep can further exacerbate stress. Aim for 8 hours of restful sleep and create a bedtime routine that promotes relaxation. Avoid screens and blue light before bed and consider a more natural alternative to jarring alarm clocks.
Boost your Oxytocin: In the hierarchy of hormones, oxytocin is the king, affecting all hormone balancing and when present, lowers cortisol. Known as the love hormone, oxytocin tells your brain that you are safe and loved and out of crisis, thus ceasing the production of cortisol. Boost your oxytocin by practicing gratitude, hugging loved ones, laughing, yoga, petting your dog, and meditation, etc. Spend time in nature, get sunlight exposure, practice breathing and grounding techniques, and take regular breaks from technology to reduce stress as well.
Incorporate Physical Activity: Engage in regular exercise, including weight training, walking (especially post meals) and intentional movement, to balance hormones and manage stress.
Consultation with a Practitioner: Do what you can to help your body maintain hormonal balance while also recognizing that individual needs vary. If needed, consult with a holistic practitioner to determine the right protocol and strategies for your specific situation.
Be empowered
Prioritizing your wellness with these simple steps, can be a crucial piece to overall health. By making conscious dietary and lifestyle choices, managing stress effectively, and understanding the impact of blood sugar balance and toxins on your endocrine system, you can take control of your vitality. Remember that individualized guidance from a holistic practitioner can be invaluable on this journey, but that ultimately you are in charge of your health!
Cortisol may be a double-edged sword in our lives, but with knowledge and proactive steps, we can ensure it serves us well as it was intended to, contributing to a harmonious endocrine system and a healthier, more balanced life.
