Cortisol is a hormone that helps the body respond to stress, such as exercise, by breaking down fats and carbohydrates for energy. Cortisol levels naturally rise during cardio exercise, but they usually return to normal after the workout is over. This is not a bad thing, as cortisol helps the body adapt to the physical demands of exercise and improve fitness.
However, if cortisol levels are chronically elevated due to other factors, such as lack of sleep, emotional stress, overtraining, or poor nutrition, then this can have negative effects on the body. Some of these effects include increased appetite and fat storage, especially around the abdomen, reduced muscle mass and strength, impaired immune system and increased risk of infections, disrupted sleep-wake cycle and mood swings, and lowered bone density and increased risk of osteoporosis.
Therefore, it is important to balance cardio exercise with other types of training, such as strength training, flexibility training, and recovery activities. It is also essential to manage stress levels, get enough sleep, eat a balanced diet, and stay hydrated. These strategies can help keep cortisol levels in a healthy range and optimise the benefits of exercise.
Here are five ways to combat chronically elevated cortisol levels:
- Balance cardio exercise with other types of training. Cardiovascular exercise is good for your heart health, endurance, and calorie burning, but it can also increase cortisol levels if done excessively or at high intensity. To prevent this, you should mix up your cardio routine with other forms of exercise that can lower cortisol levels, such as strength training, flexibility training, and recovery activities. Strength training can help build muscle mass and strength, which can counteract the effects of cortisol on muscle breakdown. Flexibility training can help improve blood flow and reduce muscle tension, which can lower cortisol levels. Recovery activities can help restore the body’s energy balance and reduce inflammation, which can also lower cortisol levels. Some examples of recovery activities are stretching, foam rolling, massage, meditation, or yoga.
- Manage stress levels. Stress is one of the main causes of chronically elevated cortisol levels. Stress can come from various sources, such as work, family, relationships, finances, or health issues. To cope with stress effectively, you should practice relaxation techniques that can calm your mind and body. Some examples of relaxation techniques are meditation, breathing exercises, yoga, or massage. These techniques can help lower your heart rate, blood pressure, and cortisol levels. They can also improve your mood and mental clarity. You should also try to avoid or minimize sources of stress that are unnecessary or harmful. For example, you can delegate tasks that are overwhelming or outsource tasks that are not your expertise. You can also limit your exposure to negative news or social media that can trigger anxiety or anger.
- Get enough sleep. Sleep is vital for your health and well-being. It is during sleep that your body repairs itself and restores its energy balance. Sleep also regulates your hormones, including cortisol. When you sleep well, your cortisol levels follow a natural rhythm that peaks in the morning and declines throughout the day. When you don’t sleep well or enough, your cortisol levels become disrupted and stay elevated throughout the day. This can impair your metabolism, immunity, mood, and cognitive function. To get enough sleep, you should follow a regular sleep schedule that allows you to get at least seven to nine hours of quality sleep every night. You should also avoid caffeine and alcohol before bed, as they can interfere with your sleep quality and increase your cortisol levels. You should also create a comfortable and dark sleeping environment that is free from noise and distractions.
- Eat a balanced diet. What you eat can affect your cortisol levels as well as your overall health. Eating a balanced diet that includes complex carbohydrates, lean protein, healthy fats, and plenty of fruits and vegetables can help keep your cortisol levels in check. Complex carbohydrates can provide a steady source of energy for your body and brain without spiking your blood sugar or insulin levels. Lean protein can help build and repair your muscles and tissues without adding excess fat or calories. Healthy fats can help regulate your hormones and inflammation without clogging your arteries or increasing your cholesterol levels. Fruits and vegetables can provide antioxidants and phytochemicals that can protect your cells from oxidative stress and damage caused by cortisol. You should also avoid processed foods, added sugars, and excess salt that can increase your blood pressure, inflammation, and cortisol levels.
- Stay hydrated. Water is essential for every function in your body, including hormone regulation. Dehydration can cause stress on your body and increase your cortisol levels. Drinking water throughout the day and before,
during, and after exercise can help prevent dehydration and keep your cortisol levels in balance. Water can also help flush out toxins and waste products
that can accumulate in your body due to high cortisol levels. You should aim to drink at least eight glasses of water per day, or more if you sweat a lot or live in a hot climate. You should avoid sugary drinks, such as soda, juice, or sports drinks, that can spike your blood sugar
and cortisol levels. You should also limit your intake of alcohol, as it can dehydrate you and increase your cortisol levels. - Book an appointment with your GP or dietitian. The advice above is general and may not suit everyone. The best way to build habits and a lifestyle that is tailored to your needs is to book in with your general practice team. Your GPs, dietitian and practice pharmacist at Rosedale Medical Practice are here to help. Book an appointment using HotDoc, or by calling our friendly reception team on 02 9680 9644.