When the body is under stress, it responds by releasing several hormones into the body, one of those hormones being cortisol. Cortisol is an adrenal hormone that helps the body to generate enough energy to respond accordingly to the stress presented. This response is also referred to as the flight-or-fight response, but an excess of cortisol can lead to a host of other health issues. Learning how to decrease the amount of circulating cortisol in your body through exercise, stress management and most importantly diet can help you to avoid the problems induced by excess cortisol.
Cortisol Side Effects
When cortisol is released, it causes a breakdown of muscle protein, which releases a large amount of amino acids into the bloodstream. The liver then synthesizes the amino acids to provide glucose, or energy for the brain to process the stress, which is called gluconeogensis. In the meantime, the rest of the body's tissues become depleted in order for the brain to be able to function, leading to tissue breakdown and a weakened immune system. Cortisol also promotes the release of fatty acids into the body as an energy source for the body's depleted muscle tissue. The excess fat released by cortisol accumulates in the abdominal region, which can lead to cardiovascular disease, weight gain, diabetes, and high blood pressure and cholesterol. The most severe side effect of persistent excess cortisol is that it can become toxic to the brain, otherwise known as a neurotoxin.
Hydration
Staying hydrated is important for healthy bodily function and will help to keep internal stress levels low. When the body becomes dehydrated, energy levels decrease, and the body begins to panic about where it is going to receive the necessary nutrients, including water, to complete its natural internal functions such as breathing, digestion and waste removal. According to NutriScience.com, you should aim to drink 10, 8-oz. glasses of water a day.
Stabilize Blood Sugar
Eating small meals every two to four hours is important to keep your metabolism active and also to help regulate your blood sugar levels. When your blood sugar is low, mental and physical energy becomes depleted, and stress along with cortisol is produced. Your blood sugar levels begin to plummet four hours after your last meal, so keeping healthy nutritious snacks on hand can help to remedy this problem.
Avoid Stress-Inducing Foods
Eating processed carbohydrates such as white bread, flour, rice, pasta and pastries can trigger an overproduction of insulin in the body, which upsets the body's natural internal balance, causing the body's blood sugar to plummet and an excess of cortisol to be released. Avoiding caffeine in the evening hours is also important because a lack of sleep leads to a decrease in human growth hormone and an increase in cortisol.
Importance of Protein
Including 4 to 6 oz. of lean protein with every meal helps to promote satiety and helps you to avoid blood sugar issues, according to Dr. John Berardi. Good sources of lean protein include tuna, salmon, egg whites, lean turkey, chicken and cottage cheese. Consuming one serving of complex carbohydrates such as fruits, vegetables, sweet potatoes or whole-grain breads or pastas with the lean protein help to metabolize the sugars in the carbohydrates, aiding in both protein synthesis and helping to keep your insulin levels stable, which as mentioned is a key function in decreasing cortisol levels in the body.
References
- "Nutrition: The Complete Guide"; Dr. John Berardi; 2009
- The Mayo Clinic: Stress Management
- NutriScience: 7 Keys to Reducing the Damaging Effects of Stress
