-Are you eating well and exercising three times a week but still not seeing any positive changes?
-Perhaps you’ve got stubborn fat around your lower tummy?
-Maybe you’re not getting stronger despite increasing the weights in your regular strength session?
-Or perhaps each run feels slower than the previous one?
If this sounds like you, the culprit may be CORTISOL.
Most of the mums I meet in west London know how to eat healthily and move their bodies. Some get more sleep than others depending on how old their child is. But what many of them don’t realise is just how much of an effect too much cortisol is having on their body and mind.
Cortisol is a stress hormone that is natural in our bodies. It helps us to get going in the morning, it prepares us to react quickly in case of danger and it can make us more productive (there’s nothing quite like a deadline to finish that report for the big boss!).
However, cortisol can become chronic when we are constantly on high-alert and never completely switch off. This is where it can have a negative effect, not only on our bodies but on our minds too. Cortisol is a catabolic hormone which means that it breaks down tissues and muscles. If we are not spending time in an anabolic state where we re-build, the end result is going to be a weakening rather than a strengthening of muscle, tissue and brain matter.
Many of us live surrounded by several daily stressors: screens and phones (blue light), a busy commute, looking after young children, being a working parent, work itself, relationships and living fast-paced lives that don’t leave enough time for quieter moments and reflection. This low-level cortisol throughout the day may make it harder for us to wind down at bedtime which can impact our sleep as we end up with a restless night’s sleep (not enough deep or restorative sleep) or too little sleep.
When we sleep our body and mind rebuilds. Without proper sleep, more cortisol is released and the cycle of too much cortisol continues. This has an effect on our short-time memory and focus.
Exercise (especially lifting heavy weights and HIIT) releases cortisol in the moment, however after the exercise session has ended the cortisol levels come down to a lower level than pre-exercise. This means that regular exercise has the positive effect of lowering our overall cortisol (yay!)
But if we do too much high-intensity exercise without the adequate rest and recovery in-between, the body doesn’t get a chance to recover and come back stronger.
Women in particular are prone to storing fat around our midline when there’s too much cortisol present in our bodies. If this is you and you’re concerned about it, rather than adding another run to your weekly schedule or reducing the number of calories you consume, try reducing your stress levels (and also sleeping more, if applicable) and watch what happens.
If you are perimenopausal or menopausal, another reason to watch your cortisol levels is because cortisol breaks down our female hormones which are already declining as we head towards menopause.
If you believe you could benefit from less cortisol in your daily life, here are a few suggestions to consider:
*Do one hobby each week
*Spend time outdoors every day
*Move your body every day
*Include gentler movement such as yoga or walking in your movement practice
*Limit overall screen-time
*Remove screens one hour before bedtime
*Reduce sugar, caffeine and alcohol if appropriate
*Do couples therapy or seek support if your relationship is causing you stress
*Journal and/or practise gratitude
*Meditate and/or practise slow breathing
*Spend time with close friends
*Volunteer in your local community
*Ask for help with tasks that cause you the most stress
*If you are battling with anxiety, it can help to set a timer of eg 10 minutes during which you write down each of your worries, which ones you can control and what you can do about them.
If you would like me to do a ‘stress audit’ with you, get in touch or book a Discovery call.
Caroline