Cortisol – the stress hormone , Ways to Lower Your Cortisol Levels

What will you learn

In the following lines you will understand what cortisol is and why it is known as the “stress hormone”. What are its main manifestations in the human body, how it can be tested and what are its usual reference values. We will also look at the relationship between the type and duration of training and how they affect the hormone, as well as whether through food and / or nutritional supplements we can positively affect hormone levels.

What is cortisol

Cortisol is a steroid hormone from the extremely important group of glucocorticoids. The glucocorticoids released in the body send signals to the brain and affect the release of corticotropin-releasing hormone (CRH) and adrenocorticotropic hormone (ACTH). Cortisol is formed in the adrenal cortex under the action of adrenocorticotropic hormone of the adenohypophysis.

This usually occurs with a delay of about 15-30 minutes after the peak of ACTH. Cortisol regulates blood pressure and the functions of the cardiovascular system and has important biochemical effects related to proteins, carbohydrates and fats, their breakdown and use for energy.

Cortisol – the stress hormone

Cortisol is also known as the “stress hormone” because the body’s hormonal response to stressful situations (both physical and mental) consists of increased secretion of adrenocorticotropic hormone and cortisol.

Such situations can be:

• climatic extremes (cold or heat);
• hunger;
• thirst; stress / load, including both physical and mental;
• infections;
• and all other impacts that are characterized as stressors.

In the above cases, ACTH causes enlargement of the adrenal cortex and increased secretion of cortisol. If the stress is prolonged and observed for a long time, it can lead to enlargement of the adrenal glands and atrophy of the lymphatic organs. Enlargement of the adrenal glands can produce an excessive amount of cortisol, and when the lymph organs shrink, they produce less white blood cells.

Therefore, even when someone trains at high intensity for a long time, and has chronically high levels of cortisol, and does not provide adequate rest and recovery, there is a breakdown in the immune system.

Biochemical effects

of cortisol We are used to associating cortisol with something bad, but the coin has two sides – whether the action of the hormone is “good” or “bad” depends mainly on three things:

• whether its levels are within the reference values;
• whether his release is for a short period of time and with a low frequency;
• or vice versa – there is a chronic, ongoing release.

Here are the main biochemical effects of the stress hormone.

Enhances the processes of gluconeogenesis

In the liver, the stress hormone increases:

• gluconeogenesis (a process in which glucose is synthesized from non-carbohydrate sources such as amino acids,
• pyruvate and glycerol); glycogen synthesis and accumulation;
• the release of glucose into the blood, increasing its concentration.

Decomposes fat

Cortisol enhances the breakdown of fat in adipose tissue. The fatty acids and glycerol released from this process enter the bloodstream. Fatty acids and ketone bodies are oxidized by the heart muscle, and glycerol in turn is converted to glucose in the liver.

Degrades proteins into amino acids

One of the effects of the stress hormone, which is often credited with a bad reputation, is the increase in the breakdown of muscle proteins and their breakdown into amino acids, which enter the liver through the bloodstream to be used in glucose synthesis through gluconeogenesis.

Helps provide energy in stressful situations

Common to the above three main actions of cortisol is the provision of additional energy so that the body can overcome a critical stressful situation (combating stress from trauma, illness, fear, infection, bleeding, etc.). Tissue destruction is bad in terms of catabolizing muscle tissue, but in stressful situations, the body’s goal is to try to maintain carbohydrate stores and supply energy just when it is most needed. If the concentration of cortisol in the blood is high for a long period of time, this leads to loss of tissue proteins and higher blood glucose levels.

In practice, however, this is almost never the case, except in the presence of prolonged starvation and / or malnutrition with insufficient protein, combined with strenuous exercise.

Needed for recovery

As part of the body’s inflammatory response, cortisol is needed in recovery from injury. However, chronically high hormone levels can reduce the formation of white blood cells, which in turn has a negative effect on immunity, lowering it. This is one of the therapeutic properties of glucocorticoids – they reduce the inflammatory response and suppress the immune system.

Type of training and cortisol

Does the type of physical activity practiced affect stress hormone levels? Yes. High-intensity training is associated with an increased concentration of plasma cortisol, in other words – after sprinting or after high-intensity strength training, the concentration of cortisol in the blood plasma increases. This increase is strongest when the breaks are short and the total volume is high.

Of course, the response of cortisol to the training protocol varies and depends on the specifics of the sport and the type of training, as well as changes depending on the time of day.

Again, it needs to be clarified that a distinction must be made between acute and short-term cortisol release compared to chronic and prolonged. When muscle glycogen levels are low, cortisol is released and energy needs are directed to proteins or fats. However, if high cortisol levels are observed in the long run, it will stimulate fat synthesis and storage, along with increased appetite.

Typically, athletes in high-volume aerobic training have a higher response to cortisol secretion, while practicing resistance sports (strength training) have a higher testosterone response. The release of cortisol is caused by training intensity between 80 and 90% of VO2 max, so what has been said so far refers to really voluminous and high-intensity training.

Relationship between cortisol, time of day and diet

As with any process in our body, things are interconnected here. Cortisol levels are affected not only by the intensity of training, but also by time, day, and the distribution of meals.

If, for example, we train during the day, when cortisol levels are usually elevated – in the morning, then this is not reflected in a further increase in hormone secretion above the already elevated levels.

The peak of cortisol is observed between 7 and 9 o’clock in the morning, it is closely related to waking up and dawn. In relation to nutrition, between 7 and 15 spontaneous impulses of cortisol release are observed during the day.

The bad cortisol

Stress hormone is most commonly associated with catabolic effects and muscle atrophy, particularly type II muscle fibers, as well as bone loss. In this manifestation, cortisol opposes the anabolic effects of testosterone and insulin, but it is characterized by prolonged high levels of the hormone, a chronic manifestation.

Adequate, above normal, increase in cortisol levels after physical activity is necessary in the short term and helps recovery after exercise because it stimulates the mechanisms involved in tissue renewal.

High levels of glucocorticoids in the blood can stimulate the production of stomach acid and pepsin, which can lead to ulcers.

Blood test for cortisol

Although there are some symptoms that logically lead to increased cortisol, making such conclusions only from the symptoms is wrong and misleading. A bit like making self-diagnoses based on personal research on google. Therefore, the best way to determine if cortisol levels are normal or not remains a blood test. Venous or capillary blood is taken from which serum is removed.

The sample should be taken in the morning on an empty stomach or as prescribed by your doctor, after resting for at least 10 minutes in a supine position. It is good to avoid strenuous physical activity the day before the test. To study the rhythm of cortisol and its changes during the day, a sample is taken in the afternoon, again after rest.

Cortisol is the norm

Having clarified that whether the action of the hormone is good or bad depends on its levels in the body and the duration of excretion, it is time to mention the reference values ​​of cortisol, or in other words – what are the levels that are considered normal. There is a difference in the time of day during which the hormone is tested, as well as whether a sample of blood plasma or urine is taken.

• Free cortisol (urine) – 20-90 mcg

• Serum cortisol, morning test (07:00 – 09:00) – 4-22 mcg / dL
• Serum cortisol, measured in the afternoon (15:00 – 17:00) – 3-17 mcg / dL

There is a close relationship between cortisol levels and exercise. For example, elevated cortisol levels above 800 nmol / L may be an indication of excessive physical activity and inadequate recovery. In the fitness community, the term overtraining is more often used for this, although it is inaccurate.

Elevated cortisol levels Cortisol

levels above the upper reference limit may signal Cushing’s syndrome or disease. This is a pathological condition in which there is increased secretion of glucocorticoids, which, however, is a consequence of pathological processes in the adrenal glands (adenomas or carcinomas). Chronically elevated cortisol levels lead to other side effects, including:

• cognitive impairment;
• high blood pressure;
• high blood sugar;
• decline in the immune system; difficult wound healing;
• disorders in the fat profile, (rapid) accumulation of adipose tissue;
• distribution of adipose tissue mainly around the face, chest and abdomen;
• catabolic processes in muscle tissue, muscle weakness; bone density disorders (risk of developing osteoporosis);
• irritation, mood swings.

Decreased cortisol levels Cortisol

levels below the lower reference limit may signal Addisin disease or pituitary dysfunction (hypopituitarism).

Symptoms could include:

• fatigue;

• dizziness, especially when standing;

• weight loss;

• muscle weakness;

• appearance of pigmentation on certain areas of the skin.

Decreased cortisol levels could be a consequence of external intervention – a side effect of skin creams, eye drops, intra-articular injections, chemotherapy and more.

What can I do to keep my cortisol levels normal?

First of all, the BB-Team team wants to emphasize that the article on cortisol is purely informative and should not be used for self-diagnosis and / or self-medication. In case of any suspicion of disturbances in the normal values ​​of cortisol, it is necessary to consult a specialist and perform the necessary tests. There are several factors that are directly related to cortisol and affect the stress hormone.

Sleep

We will hardly surprise anyone by mentioning the dream in the topic of cortisol. When we sleep during the day, how long and what quality of sleep we have – all this affects cortisol. A review of 28 studies of night shifts found that cortisol levels increased in people who slept during the day instead of at night.

Impaired natural circadian rhythm leads to impaired sleep quality, decreased alertness, malaise and decreased mental efficiency. Shift workers who sleep during the day usually have 1 to 4 hours less sleep on average than those who sleep at night. This reduces the quality and healing properties of sleep, there is an increased release of cortisol.

Insomnia can also cause higher cortisol secretion within 24 hours afterwards.

For night shift workers, when they cannot have complete control over the rhythm of sleep, habits can be practiced to help for better sleep:

• regular physical activity;

• avoiding caffeine in the evening, especially by people who are sensitive to it;

• avoid staring at screens (TV, computer, smartphone) just before bedtime;

• practicing soothing activities before sleep or at least limiting distracting factors, such as excessive noise, bright light, etc .;

• taking short naps if necessary, if and when possible. They can help reduce sleep debt.

Train smart

Training smart does not only mean training adequately to your goals, but also to the current characteristics in which you are, as well as to your opportunities for good recovery. We have already talked about the relationship between exercise intensity and cortisol.

One of the things we can monitor in our training periodization is after periods of high-intensity and exhausting training, to include planned regular breaks.

Depending on the experience, sports and goals, they may have a different reading in practice – complete rest, deloading workouts, active recovery with a lighter type of physical activity and more.

Soothing practices, relaxation

It is not difficult to accumulate unnecessary stress in today’s fast-paced lifestyle, balancing between work, family and personal commitments, solving life cases and more. The environment in big cities also has an impact – noise, people, heavy traffic. We can’t influence some of these factors, or at least not at the moment, so we can focus on others and do whatever it takes to reduce unnecessary stress. Various relaxation methods come to the rescue, such as:

• muscle stretching;
• practicing activities such as swimming and nature walks;
• breathing; meditation;
• listening to appropriate music;
• taking time for a favorite hobby;
• spending more time with family and friends, and in general – things that make you happy and make you smile.

Nutrition and cortisol

Another thing that should not surprise anyone is the connection between the food we eat and the body’s hormonal response. Cortisol is no exception. Sugar consumption is a classic trigger to trigger the release of cortisol, and regular intake of higher amounts of sugars can keep stress hormone levels elevated. In particular, sugar consumption has been associated with increased cortisol in obese individuals.

However, it is interesting to note that sugar can also reduce the amount of cortisol released in response to stressful situations, ie. to prevent the body from dealing with them. One study looked at the relationship between morning glucose intake and the body’s response to pulsating cortisol and the release of adrenocorticotropic hormone, increasing their concentrations.

In short, there is nothing wrong with eating jam from time to time, but when the total amounts of sugars on a daily basis become too high and such days predominate in the week, this is another possible factor in the disruption of normal cortisol secretion.

However, the maintenance of normal cortisol levels can be positively affected by:

• natural chocolate;

• black and green tea;

• probiotics and prebiotics;

• maintaining optimal hydration because dehydration increases cortisol.

Cortisol and nutritional supplements

Although there are some studies that show the potential of some supplements to affect cortisol levels, the data are small and difficult to apply in real life and to give specific recommendations. In a study by Barbadoro and team . the effect of fish oil supplementation on stress and anxiety levels, as well as the work of the hypothalamic-pituitary-adrenal axis, which, among other hormones, controls cortisol secretion, was studied.

The results show that taking fish oil containing 60 mg of EPA and 252 mg of DHA manages to reduce stress and anxiety levels, as well as cortisol levels during the day. The trick here is that the study was done on male alcoholics during alcohol rehabilitation and abstinence. A study by Golf and team ⁠ shows that magnesium supplementation may be helpful in maintaining lower and stable cortisol levels during aerobic exercise. However, the study was done on very few people (9 people) and does not clarify what menachism led to this, as well as whether magnesium affects the rest of the day.

Similar unreliable results have been observed with iron supplementation  ⁠, but as iron supplementation can be dangerous and not recommended unless it is really necessary, we advise you not to try. Two interesting studies are those of Jezova  ⁠ and Smriga . The effect of supplementation with the amino acids lysine and arginine (3 grams each) on the body’s response during a stressful situation is studied. As a stressful situation, Jezova and team used public speaking, and Smriga and team used a test called a battery for cognitive assessment, in which subjects underwent several consecutive cognitive tests within 20 minutes.

The results show that in both studies, arginine and lysine supplementation improved feelings of stress and anxiety, but contrary to expectations, this was not accompanied by decreased levels of stress hormones (including cortisol), but with increased levels. The authors believe that in the control group the body’s response to a stressful situation is blunted and this leads to a less favorable feeling.

Supplementation with arginine and lysine improves and normalizes the body’s response, which is expressed in higher levels of stress hormones. Of course, it is difficult to make recommendations in the presence of only 2 studies on the subject.

Another supplement that has a little more (but still insufficient) research on the relationship with cortisol is the herb ashwagandha. In a study by Chandrasekhar and team  ⁠, compared with the placebo group, there was a significant reduction in stress levels and 27% lower cortisol levels after supplementation with ashwagandha extract (5% concentration of withanolide glycosides) for at 60 days, at a dose of 300 mg taken twice daily. Abbas Ali Mahdi and team  ⁠ found similar efficacy for cortisol, albeit in an experiment with a different goal (improving sperm quality).

Cortisol levels in the group of people who had elevated ones, after taking 5 grams of ashwagandha (not an extract, but root powder) daily for 3 months, cortisol levels dropped by between 10 and 30%, which is respectively increased the quality of their semen. The study by Biswajit Auddy and team  показва also shows positive results. Among a number of other health improvements, taking 125 mg of ashwagandha extract (8% concentration of withanolide glycosides) per day was able to reduce cortisol levels by between 14 and 24% and a dose of 250 mg / day by 30%.

It should be borne in mind, however, that the Biswajit Auddy and team research was sponsored by the company producing the product under test, with Biswajit Auddy himself being an employee of the company at the time. On the other hand, the study by Lopresti and team  did not show a change in cortisol levels when taking ashwagandha extract at a dose that delivers 21 mg of withanolide glycosides per day.

At this point, the only dietary supplement to reduce cortisol levels that is safe, and data suggests it may be worth testing, is ashwagandha.

If you decide to try the herb, take the dose according to the concentration of withanolide glycosides, which should be noted on most quality products. Aim to take about 20 mg of glycosides a day. For example, if the product has a glycoside concentration of 5%, you will need to take at least a dose of 400 mg.