I want the STRESS HORMONE, CORTISOL to go DOWN DOWN DOWN!

I want the STRESS HORMONE, CORTISOL to go DOWN DOWN DOWN!

LINK BETWEEN CORTISOL, (STRESS HORMONE,) FAT AND 

ILLNESS~

Today's SAD (Standard American Diet) of high fat, processed and sugar filled foods is indeed contributing to the epidemic of mild to more extensive obesity. But researchers have also found that the causes of being overweight are not simply the result of overeating or lack of exercise. Excessive and prolonged STRESS can cause the body to produce too much CORTISOL.  This can play a large role in craving "comfort" foods, in overeating, in feeling up and down in energy levels and mood swings, and in storing of excess fat in very specific areas.

Cortisol is frequently referred to as the "stress hormone" because it's also secreted in higher levels during the body's fight or flight response to stress.Unfortunately, we burn the candle at both ends, and often "grab" poor food choices and many use caffeine in the form of coffee, candies (chocolate) and POP and energy drinks and the adrenals become exhausted from continued stress and lack of proper sleep!  Overuse of caffeine is one of the largest reasons Cortisol is on the rampage in our bodies today, and here are some of the tip offs that you may be having Cortisol, the stress hormone, depleting you in a way that could lead to:
Fatigue: You have an up, and then a down, and a true feeling of sheer tiredness and exhaustion.
Impaired Immune System:  Constant high Cortisol levels shrinks the Thymus gland and results in any illness you are DNA predisposed to. It especially encourages auto immune disorders!
Insulin Resistance, High Cortisol levels interfere with the ability of insulin to manage the glucose in the body, to metabolize it, and therefore, the result is weight begins to creep on, abdomen first, on the back below the shoulder blades, and in the face! And of course it is a diabetic's NO NO!!!
Inhibits the growth of Healthy Flora in the colon! Therefore, you will be more likely to have more colds, allergies, headaches, and digestive problems. High quality probiotics will be needed to build the immune system back to a higher level.
Moodiness and Depression, are common with high Cortisol levels that are chronic. Your serotonin levels rise and fall with this hormone, and leave you emotionally unstable oft times.
Need I go on??? I would say, most of you reading this have some level of TOO HIGH CORTISOL LEVELS due to juggling, juggling, juggling, not eating enough whole live foods, and not getting enough quality, deep sleep!   So what simple things shall we do to reduce it????


FIRST:  Begin to LIMIT caffeine! If you need a cup or shot of coffee in the morning and at times during the day to "pick you up," you may be in a high cortisol range. But remember,if you are drinking pop, using energy drinks, and eating chocolate for that pick me up, it is to be moderated as well. 200 mg. of caffeine (one cup of joe) will elevate your Cortisol levels up  40% and that can last for 18 hours! Can you even imagine why adrenal exhaustion and the symptoms above are becoming more and more common?!!!


SECOND:  Sleep Sound and Deep~  And anyone who personally knows Ms. "HealthAngel" knows this is my waterloo that I work on over and over again~The hours between 9:00 and 11:00 are tied to the Circadian Rhythm cycle, and THAT is when MELATONIN is produced to create great REM sleep, deep sleep, repair sleep, and to reduce CORTISOL Stress levels. For every hour you sleep starting at midnight, just cut it in half, and ramp up your Cortisol levels 50%!  Oh, my, this is the one I totally know is true. When I follow the proper sleep guidelines, I operate like a TOTALLY different person and have much greater stamina  and health. Go ahead and feel free to NAG me on this one ;-)


THIRD:  Exercise regularly to build muscle mass and increase brain output of serotonin and dopamine, brain chemicals that reduce anxiety and depression and yes, CORTISOL levels! Do what ever works for you. It will be the gym for one, biking or hiking or walking for another, it just needs to be routine, consistent and hopefully utilize both cardio and weight resistance.  

FOURTH: Avoid or moderate sugar in the diet and refined carbohydrates to keep from spiking your insulin production. Eat frequent small meals balanced in protein, complex carbohydrates and good fats like olive oil and coconut oil. Diets rich in complex carbohydrates keep cortisol levels lower than low or refined ones~ again, foods less processed, and more in their natural state are the ticket! And keep plenty of pure, clean water hydrating your system. I bolded this one on purpose. It is crucial to optimal health and weight and lowering the culprit, high CORTISOL LEVELS!


FIFTH: Meditate, practice yoga, have a quiet time where you read, whatever you do to take yourself, "out of the world," be it for a moment or an hour! Keep positive thoughts going into the subconscious mind, even in moments of challenge and strife. This is so important~


SIXTH: Consider supplements and herbs. I suggest an excellent multiple vitaminfor a "cover the bases" approach as well as an emphasis on B Complex. And I like two products, Ashwagandha and Rhodiola. You can google these for further info and I suggest consulting your doctor if you wish on these. 


Lowering CORTISOL levels is crucial, longterm. You will not do all of the tips to bring it down, down, down, but why not start with the ones that you CAN do to bring you more energy, less illness, a happier disposition, and MORE OPTIMAL WEIGHT FOREVER!!! CHEERS! Thanks for all those who "wade through" and read my posts. Your comments and support have been so heartwarming. We all seek to be healthy, happy and in the "zone" of where we choose with our weight. Here's one area we can all begin to work on. Now, Linda, GET TO BED ON TIME~~~~ ;-)