As a health coach, when I work with a client aiming to lose weight, we focus on the 5 basic components of a healthy lifestyle—daily movement, proper hydration, personalized nutrition that fits their body and schedule, good sleep hygiene, and stress management.
There’s that word “stress”-and cortisol is the stress hormone. Stress is a part of life, and we are going to continue to battle physical, mental, and emotional stress until we are 6 ft under. I like to tell myself that when I have to deal with stressful situations, it is just life’s way of making us feel alive, haha! I tend to be annoyingly optimistic when life gets chaotic. Don’t get me wrong, I allow negativity to consume my brain, but I really try not to allow it to consume me for too long. I have become wise in my 38 years of life. At least I would like to think so!
High Cortisol Wreaks Havoc On your Body
The biggest reason I tend to be an optimist is that I know the negative health effects of chronic stress on our bodies. Cortisol is our stress hormone. It is released during fight-or-flight situations, but is supposed to be released only briefly. The reason is that it increases blood pressure and your metabolism by releasing glucagon from the liver, and decreases insulin release, allowing glucose to supply energy to the body during stressful situations. With chronic cortisol release, blood glucose levels increase, inflammation increases, and body fat then accumulates in the abdomen and face.
When I meet with clients who have the goal of losing weight, aka losing body fat, my top three questions are: do you exercise regularly, what is your nutrition plan like, and how are your stress levels? So many people come to me, incorporating the basics of a healthy lifestyle, but not seeing results. This is because chronic cortisol release is causing metabolic dysfunction and increasing body fat when they are trying to lose it.
How to Decrease Cortisol Naturally
Now that we have a clear reason why high cortisol release increases weight gain. Here are some ways to decrease cortisol naturally. Incorporate 30 mins of moderate intensity exercise every day. Exercise helps to combat the cortisol imbalance by utilizing the extra glucose in the body that cortisol has supplied. Exercise can use that extra glucose in the bloodstream to supply the muscles with energy and correct the imbalance. Yoga, meditation, and breathing exercises help combat a cortisol imbalance by engaging the parasympathetic nervous system. The PSNS calms the central nervous system and reduces the release of neurotransmitters to the adrenal glands, thereby decreasing cortisol release.
Eating a whole-foods diet rich in dark leafy greens, avocados, berries, beans, nuts, seeds, fish, dark chocolate, and green tea combats cortisol imbalances. These foods supply our bodies with omega-3s, magnesium, and L-theanine, all of which help calm the body. All of these nutrients help decrease stress without drowsiness. Since soil health has declined with the growth of agricultural practices, the nutrient content of these foods has decreased. Supplementation may be necessary to battle the effects of high cortisol. Omega-3s, Magnesium, L-theanine, and Ashwagandha are the top supplements prescribed by nutrition experts to help correct cortisol imbalances.
Symptoms of High Cortisol In the Body
Not sure if you are battling a chronic cortisol imbalance? Here are some common symptoms:
-Fatty deposits between the shoulder blades
-Fat is stored in the abdomen and face
-Insomnia
-Mood Swings
-Decreased Libido
-Difficulty Concentrating, Brain Fog, and Memory Issues
-High Blood Pressure
-High Blood Sugars that could result in Type 2 Diabetes
-Wide Purple stretch marks on the belly
-Thick hair growth in women
-Osteoporosis and bone breaks
After reading this blog, if you are dealing with a cortisol imbalance and don’t know where to start to correct the imbalance. Let’s schedule a Free Consultation. We can discuss what you are currently doing and develop a plan for you to correct the imbalance naturally to achieve your weight loss goal.