Table of Contents
What’s this
Cortisol is a steroid hormone produced by the adrenal cortex from progesterone. It is the main glucocorticoid synthesized by our body to allow respond to stressful situations, which is why cortisol is known as “stress hormone“. Stress, in fact, activates nerve signals that stimulate the hypothalamus to release CRH (hormone stimulating the release of corticotropin) which in turn stimulates the adenohypophysis to secrete corticotropin (ATCH). Finally, ATCH stimulates the adrenal cortex to release cortisol, a hormone that helps the body overcome stress.
In fact, cortisol regulates protein, carbohydrate and lipid metabolism in various tissues and plasma glucose levels. In particular, cortisol induces the synthesis of glucose and the degradation of glycogen (ed. The glucose reserves we have in the body) to obtain glucose, promotes the oxidation of fatty acids in adipose tissue and the degradation of muscle proteins, reduces the immune response and inflammation. Although cortisol stimulates lipolysis, this hormone also stimulates the synthesis of fats and the proliferation of adipocytes at the same time.
Cortisol secretion is regulated by the circadian rhythm, our biological clock, and therefore follows the sleep-wake rhythm. Cortisol levels are in fact higher in the morning and significantly lower in the evening and night. In people who stay awake at night and sleep during the day, the cortisol secretion pattern is reversed: this is a condition that can occur in shift workers who work at night or in those suffering from insomnia.
Generally i average cortisol levels in adults they range from 100-200 micrograms per liter of blood, with values higher upon waking and lower before going to sleep. During the day, there is a variable frequency of cortisol release which can be stimulated by situations of physical or emotional stress. For example, cortisol levels can rise as a result of:
- fasting
- physical and mental stress
- ache
- trauma
- burns
- exposure to extreme temperatures
- surgical interventions
- shock
- anxiety
- intense physical exertion
Symptoms
In normal situations the mechanisms of homeostasis of the body allow adequate and efficient regulation of cortisol levels. However, if you are subjected to numerous sources of stress and when the stress is particularly intense and lasts for long periods, cortisol levels can remain elevated over time and cause different types of symptoms. High levels of cortisol can in fact lead to:
As we have already seen, an increase in cortisol levels can occur in people suffering from anxiety or even following intense physical exertion. For example, cortisol secretion increases when playing sports, especially if physical exercise is demanding and tiring and if it lasts over time without adequate breaks.
An excess production of cortisol and other glucocorticoid hormones can also result from pathologies related to functional abnormalities in the adrenal cortex or from a secondary disorder, i.e. from an altered hormonal secretion of the hormones CRH and ACTH by the hypothalamus and adanohypophysis. Hypersecretion of cortisol is associated with symptoms typical of a condition known as Cushing’s syndrome which include hyperglycemia, loss of muscle mass, redistribution of body fat, and tissue weakness and fragility.
Remedies
In the absence of disease, cortisol levels can be maintained at normal levels avoiding prolonged fasts and particularly stressful situations on a physical or emotional level. Cortisol can be kept in check eating regular and frequent meals throughout the day, avoiding skipping breakfast, lunch or dinner, as well as snacks.
To prevent excess cortisol is also important learn to manage stressful situations, agitation and anxiety, even with natural remedies. When you are subjected to excessive loads of work, study or are under pressure for personal matters, you can resort to adaptogen remedies useful precisely to cope with stress. It includes, for example, ginseng, rhodiola and eleutorococcus.
If you suffer from anxiety and feel distressed, nervous and agitated, you can instead intervene with calming and sedative remedies that include passionflower, lavender, lemon balm.
Meditation or breathing techniques are of great help against anxiety and agitation focus on the “here and now” pushing away negative thoughts and emotions.
L’physical exercise, an excellent remedy for stress, should not become a source of stress in itself. For sport to be beneficial it is essential that physical activity is calibrated to your level of training, that the circuits provide adequate breaks between one exercise and the next and that rest days are provided.
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