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The Physical Dimension of Wellness

It may be a medical value we all need to know in the future. Just like our primary care physician (PCP) recommends we know our triglycerides, high-density lipoproteins (HDL), and low-density lipoproteins (LDL) levels we may be asked to know our cortisol levels. Cortisol is sometimes referred to as the "stress hormone" or "fight or flight hormone" because it rises when we encounter stress or have anxiety and engages the "fight or flight" response to get us out of harmful situations. The adrenal cortex produces this powerful corticosteroid hormone which is beneficial when levels are allowed to flow as they were intended. The normal cortisol cycle is to have higher levels in the morning, cortisol blood serum of 5-23 mcg/dL, to get us up and going and lower levels in the afternoon, cortisol blood serum of 3-13 mcg/dL, which is enough to take us through the day. Cortisol has negative effects on the body when stress levels do not cycle back down. For many individuals their perceived stress level never seems to return to a state that is manageable. This can cause cortisol levels to remain high throughout the day which increases blood pressure and blood sugar levels while reducing immune response. The longer the body experiences high levels of cortisol the greater the negative impact.

Cortisol has some additional effects: providing quick burst of energy for survival, heightening memory of short-term emotional events, increasing immunity for short a brief amount of time, lowering histamine secretion, decreasing sensitivity to pain, acting like a anti-diuretic, and helping maintain homeostasis in the body.

When cortisol levels remain high the body begins to react by: increasing gastric acid secretion, interfering with blood sugar levels, suppressing thyroid function, decreasing bone density, decreasing the amount of muscle tissues, increasing blood pressure, slowing wound healing, weakening the activity of the immune system, increasing abdominal fat, increasing appetite, producing cravings for carbohydrates, and damaging cells in the brain's hippocampus resulting in impaired learning.

SIGNS OF CORTISOL IMBALANCE
Here are some signs you need to watch for if you suspect you may be experiencing cortisol imbalance: depressed mood, inability to control or reduce stress in your life, increased belly fat, exhaustion, compromised immune function, insulin resistance, Type 2 diabetes, bone loss, and loss of verbal declarity memory (words, names, and numbers).

FACTORS THAT CAN INCREASE CORTISOL LEVELS
Here are some factors that can increase cortisol levels: caffeine, sleep deprivation, severe trauma, burnout at work or home, anorexia nervosa, commuting related to length of trip and amount of negative encounters. Research indicates that the highest cortisol levels appear in women who work and have family responsibilities.

REDUCING CORTISOL LEVELS
Here are some things you can do to reduce cortisol imbalance: Consume omega-3 fatty acids, massage therapy, laughing, yoga, guided imagery, journaling, self hypnosis, exercise regularly, listen to relaxing music, deep breathing exercises, Tai Chi, sex, meditation, and giving yourself a time out.

MAKING A PLAN
Now that you have a bit more information about the impact a cortisol imbalance can have on your life you may want to contact your healthcare provider and ask for your levels to be evaluated. This is the first step in knowing if you have an imbalance. If you have abnormally high levels of cortisol ask your healthcare provider to work out a plan which will allow you to get your levels back to normal. Ask for a follow-up appointment in three months to evaluate how you are progressing. Consider implementing some of the ideas listed above to help you lower your cortisol levels. As a Mom, my favorite tip is to take a time out. Find a nice relaxing place to put your feet up, deep breathe, think of some pleasant memories or listen to some relaxing music. My general rule of thumb is a minute of time out for every year you are old. Now that gives me just another reason to enjoy getting older. More time in time out...

Take care and be healthy,

Kimberley

Sources:
1. Weber CE (1998) "Cortisol's Purpose." Medical Hypothesis 51; 289-292.
2. Wikipedia. Referenced November 20, 2009. http://en.wikipedia.org/wiki/Cortisol#Factors_generally_increasing_cortisol_levels