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How Chronic Stress Affects Cortisol Levels and Your Health
Chronic stress is an unavoidable part of our hectic modern lives for many of us. As a personal trainer, coach, and psychotherapist, I have witnessed its consequences firsthand. Stress affects us on every level of our lives, but it is more than just a feeling. It impacts our bodies hormonally, particularly through cortisol, often known as the “stress hormone.” This hormone plays a critical role in how our bodies handle stress, but when it remains constantly elevated due to chronic stress, it can have serious health consequences.
What is Cortisol and Why is it Important
Cortisol is a hormone produced by the adrenal glands and is a crucial part of the body’s “fight or flight” response (sympathetic nervous system). When we face a stressor, whether it is a physical threat or a mental burden, cortisol is released to help manage the situation. Cortisol increases blood sugar, prepares the brain’s use of glucose, and suppresses functions that are not necessary in a crisis situation, such as digestion, reflection, and reproduction. However, cortisol is not just a stress hormone. It is also responsible for regulating several vital functions, including metabolism, blood pressure, and the immune system. Therefore, the balance of this hormone is crucial for our health. When our cortisol levels are balanced, we feel better equipped to handle stress and maintain good health.
How Chronic Stress Affects Cortisol Levels
What happens when we experience chronic stress? I have seen in many of my clients, whether they come to me for physical training, weight loss, or psychotherapy, that constant stress can lead to persistently high cortisol levels. This is not just a reaction to acute stressors but an ongoing state where your body is in constant alert mode. One can imagine the body as a car engine. When your cortisol levels are constantly elevated, it’s like your car is running at high speed all the time, without a break. This, in turn, leads to a range of health problems because the body never gets a chance to “cool down” or relax. The result is that you may feel fatigued, have trouble sleeping, or even start gaining weight, especially around the waist and organs (visceral fat), which is often referred to as dangerous fat linked to cardiovascular diseases.Consequences of Elevated Cortisol Levels
Over time, elevated cortisol levels can have serious health consequences. As a personal trainer, I often see how this can lead to weight gain, particularly in the form of abdominal fat (visceral fat). This occurs because cortisol increases appetite and causes the body to store fat more efficiently and hold onto it. This was a useful mechanism in our early days when we lived in caves and were hunter-gatherers, with dangers like bears and other predators constantly around us, but it is less useful in today’s modern society. But it doesn’t stop there. Cortisol also affects your immune system. When it is constantly elevated, it can actually weaken the immune system’s ability to fight infections. I have had several clients who frequently feel sick or experience pain without injury and cannot recover from these symptoms. A common denominator is often chronic stress. Furthermore, high cortisol levels dramatically affect your sleep, which in turn leads you into a vicious cycle where poor sleep leads to further stress and hinders recovery, leading to increased cortisol levels. In extreme cases, this can lead to sleep disorders.
On the psychological side, elevated cortisol levels can lead to or worsen anxiety and depression, which can again lead into a vicious cycle where one exacerbates the other. This is something I often see as a psychotherapist. Clients with constantly high stress levels often report feeling overwhelmed or burned out. Over time, this can lead to serious psychological consequences that can be difficult to recover from.
How to Reduce Chronic Stress and Lower Cortisol Levels
Fortunately, there are many ways to reduce chronic stress and thereby lower cortisol levels. As a personal trainer, I always recommend physical activity as one of the best methods to lower these levels. Regular exercise, especially heavy strength training, not only helps burn excess energy, including fat, but also releases endorphins, the body’s natural “happiness hormones,” which help balance cortisol levels. I also coach most of my clients who fall into the categories of high cortisol levels and/or overweight to make significant lifestyle changes. We address training, diet, activity level, and mental health.
As a psychotherapist, I often suggest stress management techniques. We focus on being present in the moment and letting go of worries. Even simple breathing exercises can work wonders in calming the body’s stress response. Meditation exercises have also proven to be effective. Furthermore, I often resolve many of these issues with various forms of therapy.
Diet also plays a role in regulating cortisol. I always recommend my clients eat a balanced diet rich in antioxidants, healthy fats, fiber, and protein. Avoiding sugar, fast carbohydrates, and too much omega-6 helps regulate blood sugar levels, which in turn can keep cortisol levels in check. Avoiding caffeine and alcohol can also help reduce cortisol levels.
Supplements and nootropics can lower cortisol levels. I will address some of these supplements. The first is a well-known contributor to reducing stress and cortisol levels. Rhodiola Rosea is known for its stress-reducing properties. This herb has been shown to reduce mental fatigue and stress. Another powerful component and supplement is L-Theanine, which is naturally found in green tea. L-Theanine is an amino acid and neurotransmitter that has been shown to enhance alpha brain waves, resulting in a relaxing state in the brain and body. It is known to reduce anxiety and stress.
Chronic stress is more than just a mental burden. It affects your entire body, especially when it comes to hormones like cortisol. But when you understand how stress affects us, you can take steps to reduce it and thereby improve both your physical and mental health. Whether you struggle with stress at work, in your personal life, or both, it’s important to take action. By starting with recognition and small changes, you can solve a lot. Health is ultimately the most important thing we have. I encourage everyone to implement physical training, diet, and potentially therapy and coaching, and not least supplements/nootropics, to take control of stress before it takes control of you.