Cortisol is a steroid hormone produced by the adrenal cortex in the brain. It affects many bodily functions, including circulation, metabolism and the immune system. However, chronically high cortisol levels, triggered by stress, are linked to abdominal obesity, according to the University of New Mexico. Regular exercise can help control cortisol levels by relieving stress and by promoting hormonal adaptations in the brain.
Hormonal Responses to Exercise
Exercise and cortisol have a complex relationship. As both emotional and physical stress can trigger the brain to release more cortisol, exhaustive exercise can provoke a temporary increase in circulating cortisol levels. According to a study published in "Journal of Endocrinological Investigation" in 2008, while low-intensity exercise decreases circulating cortisol levels, cortisol may rise after moderate- and high-intensity exercise. However, training on a regular basis may counteract this effect. A study published in "Medicine and Science in Sports and Exercise" in 1996 concluded that highly-trained athletes do not have higher circulating cortisol levels after intense exercise, likely due to exercise-induced adaptations to physical stress by the brain's adrenal system.
Exercise and Stress Reduction
Besides enabling your endocrine system to better cope with physical stress, exercise can also help control cortisol levels by reducing psychological stress. Exercise is a highly effective way to manage stress and thereby reduce stress-related obesity and other health problems. Both acute and chronic exercise can help counteract anxiety and depression -- perhaps as well as other mental health treatments such as psychotherapy, according to The President's Council on Fitness Sports and Nutrition. According to the University of Maryland Medical Center, or UMMC, even taking a short walk can help lower your stress level. Physical activity also helps reduce stress and control cortisol levels by promoting restful sleep.
Exercise With Stress Management Techniques
Exercise is even more effective at reducing stress, a major determinant of cortisol levels, when combined with stress management techniques such as cognitive behavior therapy and relaxation techniques like deep breathing or meditation, according to UMMC. Therefore, exercise like yoga and tai chi, which combine physical activity with relaxation techniques, may be especially effective at reducing stress and cortisol. Massage therapy is another good complement to exercise for stress and cortisol reduction -- a review of data from multiple studies published in "The International Journal of Neuroscience" in 2005 concluded that massage therapy results in significant decreases in cortisol levels, while also triggering the brain to release "feel-good" chemicals serotonin and dopamine.
Considerations
While regular exercise is a good way to control cortisol levels and reduce stress-related obesity, exercise and stress are not the only factors determining your cortisol status. According to MedlinePlus, certain medications, including estrogen and birth control pills and diseases such as Cushing's syndrome and adrenal tumors, may cause cortisol levels to be higher than normal; other drugs and health conditions, such as androgens and Addison's disease, may cause cortisol levels to be too low. Cortisol levels are also affected by the time of day, typically being at their highest in the morning and lowest late at night. If you suspect you may have abnormal cortisol levels, your doctor may order a blood test to determine your cortisol status.
References
- MedlinePlus: Cortisol Level
- University of New Mexico: Stress Cortisol Connection
- "Journal of Endocrinological Investigation"; Exercise and Circulating Cortisol Levels: The Intensity Threshold Effect; Hill, EE, et al.; July 2008
- "Medicine and Science in Sports and Exercise"; Adaptation of the Hypothalamopituitary Adrenal Axis to Chronic Exercise Stress in Humans; Wittert, GA, et al.; August 1996
- University of Maryland Medical Center: Stress -- Lifestyle Changes
- "The International Journal of Neuroscience"; Cortisol Decreases and Serotonin and Dopamine Increase Following Massage Therapy; Field, T, et al.; October 2005
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