Cortisol, also referred to as hydrocortisone, is secreted by a small gland on top of each of your kidneys. This hormone breaks down protein into amino acids, helps to mobilize the fat in your fat cells, decreases your immunity and aids in maintaining normal blood pressure, according to the authors of the book "Anatomy and Physiology." Cortisol is essential for normal bodily functions, but prolonged high levels of cortisol can threaten your health. Build positive diet, exercise and stress management patterns into your lifestyle to reduce unnecessary cortisol production and improve your functional capacity.
Step 1
Improve your fitness to decrease your cortisol response to physical stresses, including exercise. Unfit individuals produce excessive cortisol in response to submaximal exercise compared with fit individuals, according to the authors of the book "Exercise Physiology, Energy, Nutrition and Human Performance." Begin with three alternating days of a 10- to 15-minute brisk walk for two weeks. Add two days of a full-body weight training workout performing two sets of 10 to 15 repetitions for 8 to 10 exercises. Use light weights and do exercises that engage your major muscles on nonconsecutive days. Slowly increase the intensity and duration of your workouts.
Step 2
Eat five to six meals per day; consuming small meals frequently throughout the day lowers your cortisol production, according to a 2007 article by registered dietitian Dan Benardot published in "ACSM's Health and Fitness Journal."
Step 3
Relax to reduce stress. Engage in an activity that you really enjoy, reducing the amount of cortisol your body produces in response to mental and emotional stress; cortisol will move fat from your extremities and relocate it to the fat cells deep within your abdomen, according to a 2005 article by Len Kravitz and colleagues, published in "ACSM's Health and Fitness Journal."
Step 4
Prevent overtraining from resistance exercise by changing your workout volume and intensity every four to six weeks. Cross-train if you are an avid aerobic exerciser; excessive exercise promotes an abnormally high level of cortisol for a prolonged period of time, impairing muscle growth, according to a 2007 article by Paige Kinucan and Len Kravitz published in "ACSM's Health and Fitness Journal." Monitor your resting heart rate, performance, appetite and occurrence of injuries to help curtail overtraining. A decrease in your resting heart rate, performance and appetite, and an increased occurrence of injuries are telltale signs of overtraining.
Step 5
Eat before, during and after intense exercise lasting more than 90 minutes to decrease your cortisol production, according to a 2006 article by David Nieman, published in "ACSM's Health and Fitness Journal." Drink a sports beverage with a mixture of carbohydrates, electrolytes and protein during your workouts.
Tips and Warnings
- Use a monthly calendar to write down and monitor your exercise frequency, reducing your risk of overtraining. Schedule an off day every week from your exercise program.
- Excessive cortisol production will enlarge your adrenal glands.
Things You'll Need
- Healthy foods
- Watch
- Sports drink
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Timing of Energy and Fluid Intake: New Concepts for Weight Control and Hydration; Dan Benardot, Ph.D., R.D.; July/August 2007
- "ACSM's Health and Fitness Journal"; Cortisol Connection: Tips on Managing Stress and Weight; Len Kravitz Ph.D. et al; Oct. 2005
- "ACSM's Health and Fitness Journal;" Overtraining: Undermining Success?; Paige Kinucan and Len Kravitz Ph.D.; July/August 2007
- "ACSM's Health and Fitness Journal;" Nutritional Strategies to Counter Stress to the Immune System; David Nieman, Dr.P.H.; November/December 2006
