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How To Reduce Cortisol Due To Chronic Stress
Health | March 01, 2015
Most of us know that managing stress can be complex. There are so many things that affect us on any given day that trying to reduce stress can be just another added stress ironically enough.
Allostatic Load
Unfortunately, when stress becomes chronic we suffer what is known as allostatic load. The psychological toll of chronic stress is not the only problem, our bodies suffer as well. If the body constantly has to resist stressful situations, real or imagined, it begins to break down. We cannot live a healthy life in a continual state of fight or flight. This is why chronic stress is so damaging and dangerous. One of the biggest indicators of chronic stress is sustained and elevated levels of cortisol. This can lead to whole host of health issues including visceral belly fat, high blood pressure, diabetes and heart disease.
Allostatic load also triggers those insatiable cravings we have for all things addictive including sugar, salt, alcohol and drugs. Part of the reason why drug use and obesity are at epidemic proportions is because of the high levels of stress many are forced to endure each and every day.
How Exercise Counters Stress and High Cortisol Levels
Some may be quick to point out that exercise can increase cortisol levels. True, and if that does happen to occur it’s almost always perfectly normal. However, what consistent exercise has repeatedly demonstrated in studies is that it makes our bodies incredibly efficient at handling all varieties of stress and infinitely more resilient to the constant stressors that surround us on a daily basis. In other words, exercise almost always beats stress to the punch by strengthening our minds and bodies.
Even more to the point, exercise counters the very triggers that cause chronic stress and sustained levels of cortisol. For instance, exercise is proven to treat depression. In fact, consistent exercise actually strengthens our minds and can help manage our moods better.
This is really important to consider when we discuss fitness and wellbeing: Instead of dealing with the symptoms of chronic stress such as high levels of cortisol, exercise addresses the root of the problem and combats stress head on. One of the shortcomings of modern medicine and parts of the medical community is its insistence on treating symptoms rather than directly addressing the illnesses that affect us.
Meditation and Cortisol Levels
Meditation is another proven, powerful method to counter chronic stress. Studies show that it also reduces cortisol levels. The University of California, Davis currently has a large-scale study entitled the Shamatha Project. It aims to study the wide scope of benefits meditation provides including its affect on stress and cortisol. One of its recent findings was that a key aspect of meditation – focusing on the present – substantially lowered cortisol in participants of the study. The Shamatha Project is endorsed by the Dalai Lama as well – I’m guessing he may know a thing or two about managing stress!
Private Member |
ooh great article zuzka! 🙂 i wrote already a comment about that under “JRC 7” i am still work on finding me balance between working out hard BUT not forget to refuel the thank by “working in” lie meditation, breathing and i practice qi gong now..are you familiar with that? it helps a lot to give me a peaceful balanced energy again..its a chinese movement meditation..i had a lot of struggle with my cortisol, but know your workouts combined with these kind of relaxation methods helps me! thanks for sharing! 🙂 cheers camille
Private Member |
usa
I’d never heard of Qigong, but I did a Google search after reading your comment. This looks amazing, I”m going to have to try it. Thank you!
Private Member |
Ooh yes but its much more efficient in a group.. Lead by a teacher and even the energie in a class its much stronger!
Private Member |
sydney, nsw, australia
One thing I think is seriously under recognised within the general population for relaxing the nervous system and thus lowering cortisol is magnesium. Ever since I’ve started taking magnesium supplements my muscles and joints don’t ache, I sleep better, I don’t have any menstrual cramps and I’m generally more relaxed. I think it’s because our food isn’t as nutritious as it once was and is highly lacking in magnesium.
I don’t know your opinion on it? Maybe you could do an article on it as well?
Private Member |
usa
Thanks for this post! I feel like almost everyone these days can relate to this at least a little bit. I’ve been hearing a lot about the 4-7-8 breathing technique lately and find that it does help calm me down when I’m starting to freak out but don’t have the time to seriously stop for an extended break.
Private Member |
chronic stress…. this article reminds me that I need to get that under control. I’ve been trying. probably contributes to my midsection fat not wanting to leave!
Private Member |
santa cruz, ca
I’d like to share my own experience with meditation and exercise, and how it’s affected my stress level…
Thank you, Zuzka for posting this article. I think most people are not exposed to this information, and so it is greatly appreciated. I study the healing arts and medicine, so it’s something I am aware of.
I recently moved into a meditation practice house that is part of a Vajrayana Buddhist nonprofit. It’s otherwise a regular, beautiful house (with great Feng Shui, so it’s super clean, neat, not too much stuff, no chaos anywhere) with two wonderful women. But we practice meditation every morning during the weekday and work on our breath, purifying our thoughts (disciplining our thoughts) so that we can just relax and find peace for that time. It’s made a huge impact on my stress level.
It daunted me at first because I used to live alone in an apartment, but I found I had major depression when I was alone. I also found that I tolerated being in a relationship with someone for so long, which didn’t serve me. Now that I live with other health minded individuals and include meditation I am stronger in so many ways. I am more in integrity and able to stick to my values like a warrior.
Also, I was worried about how I could trade my morning workout routine for meditation. 🙂 🙂 🙂 Actually, morning is really the easiest time to fit in meditation. And I am finding that I am working out better in the afternoon anyway. Meditation helps me start off my day well, with clarity of mind. I find that I am better able to handle difficulties and challenges already, for the rest of the day.
I also find that my whole eating has improved since I’ve started meditating and then exercising later. I fit the workout in between things, like after my last class or before dinner. I find that it controls my appetite even better this way. Just knowing that I will be working out later causes me to not want to overeat during the day, knowing it would impede. Also, I am more awake at those times without caffeine, so if I choose to have tea, I don’t need much. Maybe some green tea.
I have only lived in this house for just over 2 weeks, and already I am not feeling the bloating, puffiness, and distention I was feeling physically before. Not feeling as stressed and overwhelmed by school and studying. Just went through a break up with this person who wasn’t right for me (after 3 years), and am finding it causes me much less stress. And I truly credit this to meditation and making that a priority.
Anyway, I figured I’d share. I hope people read and benefit from my share. 🙂
Private Member |
dfw, tx
Thank you for sharing your experience Francesca! I was wondering what type of meditation do you do? I do Zuzka’s workouts, but I deal with a lot of stress from my job and I do get depressed that gets very overwhelming. I am trying to find ways to deal with my stress and anxiety.
Private Member |
curitiba, parana, brazil
Hi Zuzka and friends, indeed meditation helps a lot in reducing stress. I have started meditating for at least 10 min daily early in the morning before I start my activities and I realized a huge difference in my behavior and in my mental condition. On the days I don’t manage to meditate somehow I am more anxious and with less patience. I do recommend meditation, only trying it you can realize the benefits.