What You Need To Know About Cortisol

In the last blog post, I shared information about dopamine and why we need to take a break from constant stimulation. We really do live in a world where information is coming at us from all directions. I’ve been doing much better at keeping myself away from my phone, but definitely could still get better.

This week, I’d like to talk about another hormone we hear a lot about: Cortisol. I know that when I understand the “whys” and the “hows” of something, it makes it so much easier to follow through on my healthy habits…and I want that for you, too!

Cortisol Isn’t The Enemy

You’ve probably heard cortisol called the “stress hormone,” but here’s what a lot of people get wrong. Cortisol isn’t really bad. In fact, you NEED it, and it naturally rises and falls throughout the day. Cortisol helps you wake up, stay alert, and even burn fat more efficiently.

The problem starts when it’s out of balance, like when your body keeps pumping it out because of too much stress, too little sleep, or skipping meals. Here’s what balanced cortisol looks like:

• You wake up feeling alert (without needing three cups of coffee)
• You can handle challenges without feeling overwhelmed
• You fall asleep easily

And here’s what happens when it’s off:

• You feel amped up and tired at the same time
• You crave sugar, junk food, or caffeine all day
• You’re moody, anxious, or can’t seem to shut off

So, what can you do about it?

Three Ways To Take Control of Cortisol

If you think your cortisol could use a bit more balance, there are definitely things you can do to take charge: 

1. Eat at regular times during the day (especially a protein-rich breakfast within an hour of waking).  And if you’re like me, lunch is the hard one not to skip, so try to eat lunch!
2. Get morning sunlight because it helps reset your circadian rhythm, which keeps cortisol in check.
3. Take a few minutes to relax throughout the day. Even five minutes of breathing, stretching, or quiet time counts.

You might not be able to control every stressful situation, but you can control your actions and your reactions. That can have a powerful impact on your health!