Cortisol - Friend or Foe?
As we cross the age of 35 as women, we experience a variety of physiological changes that can affect our health and well-being. Among the factors that play a significant role in shaping these changes is the hormone cortisol. Often referred to as the "stress hormone," cortisol has a profound impact on a woman's body. But it is also referred to as a super hormone and doesn’t always have a negative effect. It does however have a different effect on female physiology, so let’s have a look.
What Is Cortisol?
Cortisol is a hormone produced by the adrenal glands, which sit atop the kidneys. It is vital for various bodily functions, including:
Metabolism: Cortisol helps regulate how your body uses carbohydrates, fats, and proteins for energy.
Immune Response: It plays a role in suppressing inflammation and fine tuning immune function.
Blood Pressure Regulation: Cortisol helps maintain normal blood pressure levels.
Stress Response: It is central to the body's "fight or flight" response. Good when needed. Most often, not needed.
How can we detect that our cortisol levels might be off?
Symptoms of High Cortisol Levels
High cortisol levels can manifest through a variety of symptoms, including:
Persistent fatigue even after sleeping enough.
Increased anxiety, irritability, or depression.
Difficulty concentrating or brain fog.
Weight gain, particularly around the midsection.
Muscle weakness and less muscle mass.
Disrupted sleep patterns, like difficulty falling asleep or staying asleep.
Higher frequency of infections, because cortisol lowers inflammation by suppressing your immune system.
Changes in menstrual cycle or worse PMS.
As usual, a lot of these symptoms just sound like… being a fully functioning woman over 30 and keeping up with your responsibilities. While there are ways to intervene with pharmacological solutions, quite often you have to start elsewhere.
Here's how you can address each of the symptoms mentioned above:
Persistent Fatigue
Regular Exercise: Engage in moderate aerobic activities like walking, cycling, or swimming to boost energy levels without over-stressing the body.
Adequate Sleep: Prioritize getting 7-9 hours of quality sleep per night. Focus on dialing in your circadian rhythm.
Increased Anxiety, Irrability, or Depression
Mindfulness and Meditation: Techniques like mantra affirmations, meditation, and breathwork can reduce stress and show up positively in your biometrics, too.
Professional Counseling: Therapy, such as cognitive-behavioral therapy (CBT), can be very effective in managing symptoms and suggesting more medical interventions if required.
Difficulty Concentrating or Brain Fog
Brain-Boosting Activities: Dance, learn a sport like pickle ball and learn new skills to enhance cognitive function.
Nutrition: Include omega-3 fatty acids, antioxidants, and B vitamins in your diet to support your brain health.
Weight Changes
Balanced Diet: Focus on a diet rich in fermented foods (gut brain axis), increase your protein and fiber intake and observe portion control while eating a variety of fruits and vegetables.
Consistent Exercise: Regular physical activity with a focus on building and maintaining muscle mass, helps with body composition and increasing the base metabolic rate. Increasing VO2 max will contribute to your overall health.
Muscle Weakness and Decreased Muscle Mass
Strength Training: It seems counter intuitive but strength and resistance training will help with both even when you don’t feel like it in the moment. Start small/ lighter and build your way up.
Protein Intake: Ensure adequate protein intake to support muscle repair and growth. Think at least 25 gr of protein during 3 meals.
Disrupted Sleep Patterns
Limit Caffeine and Alcohol: Avoid caffeine and alcohol close to bedtime and around your menstrual cycle.
Relaxation Techniques: Try yoga or mobility exercises (like on our app).
Higher Frequency of Infections
Boost Immunity: Focus on foods that contain Vitamin C (citrus fruit), D (fortified in milk and cereals) and E (leafy greens) and magnesium (pumpkin seeds) and zinc (beans).
Hygiene Practices: Maintain good hygiene practices to reduce the risk of infections.
Changes in Menstrual Cycle
Regular Monitoring: Keep track of your menstrual cycle and consult with us at Vitelle if you need help.
Stress Management: Managing stress through personalized techniques can help normalize your cycle.