Most of my clients will always ask questions regarding something they have heard such as:
"I read about methylation. I think mine is working slowly."
"My friend told me about quercetin, should I take it?"
OR
"What about my cortisol, I think it is high."
Recently, I have been hearing a lot about cortisol and the misinterpretation that it is a baddie. It is important to remember that we NEED cortisol just as much as we don't want it to be necessarily increased. So here is the low down on simple ways to start managing cortisol.
Cortisol is a vital hormone produced by the adrenal glands and plays a crucial role in maintaining balance within the body. Known as the "stress hormone" it regulates metabolism, immune response, and blood pressure, and it helps the body respond to stress. Cortisol serves as a natural ally, ensuring that our body's systems run smoothly, particularly during times of physical or emotional stress. However, like any regulatory process, an imbalance can lead to a host of health issues—especially when our circadian rhythm is disrupted by stress or environmental factors like light exposure.
Let's rectify some misunderstandings about cortisol's role in the body, its benefits, the dangers of circadian rhythm disruption and stress on cortisol levels—particularly nighttime cortisol—and how we can restore balance naturally with a focus on sunlight exposure and lifestyle modifications.
Cortisol: A Key Player in the Body’s Daily Functioning. These include:
1. Regulating Metabolism: Cortisol helps convert macronutrients—carbohydrates, fats, and proteins—into energy. This ensures cells have the fuel they need, particularly during stressful situations when the body demands more energy.
2. Balancing Blood Sugar: Cortisol helps raise blood sugar levels by stimulating gluconeogenesis, ensuring the body has enough energy to cope with stress or other demands.
3. Modulating Inflammation: Cortisol has anti-inflammatory properties, helping to regulate immune responses and reduce inflammation when necessary. This makes it an important hormone for controlling excessive immune reactions.
4. Controlling the Sleep-Wake Cycle: Cortisol follows a daily cycle, peaking in the early morning and gradually declining throughout the day. This is intricately tied to our circadian rhythm—the body's internal clock that regulates sleep, energy levels, and many other physiological functions.
5. Stress Response: When we encounter stress, cortisol levels rise to help the body handle the situation by boosting energy, sharpening focus, and suppressing non-essential functions like digestion.
While cortisol is crucial for these processes, problems arise when its natural rhythms are disrupted, especially when stress and poor circadian regulation interfere.
Cortisol and the Circadian Rhythm
Cortisol levels naturally rise in the morning (around 6 to 8 AM), helping us wake up and face the day. They then taper off as the day progresses, reaching their lowest levels late at night to allow for rest and recovery. This daily fluctuation is governed by the circadian rhythm, a 24-hour cycle influenced by factors like light, food, and physical activity. Cortisol Awakening Response (CAR) is important for balanced energy levels, especially in the morning.
However, chronic stress, irregular sleep patterns, and exposure to artificial light at night can disrupt this delicate cycle. This misalignment often results in elevated nighttime cortisol levels, which can prevent the body from entering deep, restorative sleep. Over time, this can contribute to adrenal dysfunction, insomnia, anxiety, weakened immunity, and metabolic imbalances like weight gain and insulin resistance.
The Role of Stress in Cortisol Imbalance
Chronic stress is one of the most significant disruptors of cortisol’s natural rhythm. When the body perceives a threat—whether emotional, physical, or environmental—cortisol levels spike. This is part of the “fight or flight” response that equips the body to deal with immediate danger. But in modern society, many of us experience stress that is prolonged or continuous. This constant elevation of cortisol, especially when sustained into the evening, prevents the natural decline of cortisol that is necessary for restful sleep.
When cortisol remains high at night, it disrupts sleep cycles, particularly by interfering with the production of melatonin, the hormone responsible for signalling sleep to the brain. As a result, poor sleep becomes a cyclical problem: high cortisol prevents proper rest, which in turn triggers more stress, further elevating cortisol levels.
Restoring Balance: Focus on Sunlight in Cortisol Regulation
One of the simplest and most effective ways to naturally regulate cortisol levels is through proper exposure to natural sunlight. Sunlight is a key regulator of the circadian rhythm. Specifically, morning sunlight exposure helps signal to the brain that it’s time to wake up and be alert, encouraging the natural cortisol spike that occurs in the early hours of the day.
On the other hand, avoiding artificial light at night, particularly blue light from screens is essential for lowering cortisol levels in the evening. Blue light suppresses melatonin production and tricks the body into thinking it’s still daytime, preventing the necessary cortisol dip that allows for restful sleep.
Remedies and Lifestyle Modifications emphasise holistic solutions to restore balance to cortisol levels. Some strategies include:
1. Adaptogenic Herbs: Herbal remedies such as licorice, ashwagandha, rhodiola, and holy basil have been shown to support adrenal health and regulate cortisol production, helping to calm the stress response and improve resilience to daily stressors (Chandran, 2012).
2. Mindfulness and Meditation: Techniques such as yoga, meditation, and deep breathing can help reduce stress and lower cortisol levels naturally. These practices activate the parasympathetic nervous system, promoting relaxation and reducing the fight-or-flight response triggered by chronic stress (Pascoe et al., 2017).
3. Sleep Hygiene: Establishing a regular sleep routine that promotes melatonin production and encourages the body’s natural rhythm is key. This includes maintaining a consistent sleep schedule, creating a dark, cool sleeping environment, and avoiding stimulants like caffeine and electronic devices in the hours leading up to sleep.
4. Exercise: While intense exercise can temporarily elevate cortisol, regular, moderate physical activity helps regulate cortisol over time and reduces chronic stress. Early morning exercise, combined with exposure to sunlight, can be particularly beneficial in aligning cortisol levels with the natural circadian rhythm.
Cortisol is a powerful hormone that plays a crucial role in managing stress, metabolism, and energy levels. When balanced, it supports our body's day-to-day functioning; however, chronic stress and circadian disruptions can lead to imbalances that affect our health in profound ways. Restoring balance to cortisol levels can be achieved with a holistic approach that includes sunlight exposure, stress reduction techniques, adaptogenic herbs, and proper sleep hygiene.
To get more assistance on the above interventions or underlying contributing factors such as hormonal dysfunction, insulin resistance, and chronic stress book an appointment, to best address not only cortisol but the underlying causes of your suspected cortisol imbalance.
References
1. Chandran, U., & Patwardhan, B. (2012). Network ethnopharmacological evaluation of the Indian transformational plant - Withania somnifera (L.) Dunal (ashwagandha). *Journal of Ethnopharmacology*, 142(3), 754-758. [Link](https://pubmed.ncbi.nlm.nih.gov/23439798/)
2. Pascoe, M. C., Thompson, D. R., & Ski, C. F. (2017). Meditation and mindfulness-based stress reduction for stress-related conditions: A meta-analysis. *Mindfulness*, 8(3), 621-629. [Link](https://pubmed.ncbi.nlm.nih.gov/28412639/)
3. Wright, K. P., McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. *Current Biology*, 23(16), 1554-1558. [Link](https://pubmed.ncbi.nlm.nih.gov/23910656/)
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