Ref: notsupermum.com
Background:
1. Cortisol is a hormone produced by your body in response to difficult events.
2. The occasional release of cortisol is essential to respond to emergency situations. Too frequent release of cortisol can lead to health problems.
What is Cortisol?
1980’s = Cholesterol Early 1990’s = Free Radicals /
Antioxidants Later 1990’s = Insulin / Blood Sugar
2000s= Cortisol
Today’s Health Demons
1,000 News Articles published over the last 7 months.
October 2013: A staggering 423,000,000 million websites.
Media
The body’s primary stress hormone:
◦ “Fight-or-Flight” response – Normal Stress Response◦ Required by the body for survival◦ Regulates inflammation, carbohydrate metabolism,
cardiovascular function, etc…
BUT too much of cortisol for too long leads to problems:
◦ Repeated exposure to stressful situations (personal, family, work)◦ Modern stressors do not permit “fight-or-flight”◦ Stress hormones do not dissipate◦ Stress can lead to degenerative health consequences
How does Cortisol Occur?
Flight or Fight Reponses
AStress Occurs
Yikes!!!!!
BStress response begins
in the brain (lots of
chemistry)
CFight or Flight
Stress Response end and stress hormones
dissipate
The Type C Personality
AStress Occurs
Yikes!!!!!Yikes!!!!!
BStress response begins
in the brain (lots of
chemistry)
CModern Stressor do not
permit fight or flight
DStress response
continues, and stress hormones lead to
tissue damage
EStress is killing us
Cortisol Index
Type C Self Test
Total Score Type C Index Comments
0-5 points Relaxed Jack(Lower risk, no worries)
You are cool as a cucumber and have either a very low level stress or a tremendous ability to deal effectively with incoming stressors. Keep doing whatever you are doing!
6-10 points Strained Jane(Moderate risk)
You may be suffering from an overactive stress response and chronically elevated levels of cortisol and should incorporate anti stress strategies into your lifestyle whenever possible – but don’t stress out about it.
Greater than 10 points
Stressed Jess(High risk)
You are almost definitely suffering from an overactive stress response, chronically elevated levels of cortisol, and its detrimental metabolic effects – and you need to take immediate steps to regain control.
Types of Stress?
StressAcute Stress
1. Brief2. Normal Circadian
rhythm3. Adaptive
Chronic Stress
1. Prolonged and Repeated
2. Disrupted Circadian rhythm
3. Maladaptive
Normal Cortisol Rhythm
Cortisol Levels Throughout the Day
0 2 4 6 8
10 12 14 16 18
4AM 6AM 8AM 10AM Noon 2PM 4PM 6PM 8PM 10PM Mid 2AM
Mir
cogra
m p
er
deci
liter
Repeated Stress Elevates Cortisol
Metabolic and Long Term Health Effects of Elevated Cortisol Levels
Metabolic Effects (Cortisol Induced)
Chronic Health Condition
Increased appetite, accelerated muscle catabolism (Breakdown) suppressed fat oxidation, enhanced fat storage
Obesity
Elevated cholesterol and triglycerides levels
Heart disease
Elevated blood pressure
Heart disease
Alterations in brain neurochemistry (involving dopamine and serotonin)
Depression/Anxiety
Physical atrophy (shrinkage) of brain cells
Alzheimer’s disease
Insulin resistance and elevated blood sugar levels
Diabetes
Accelerated bone resorption (breakdown)
Osteoporosis
Reduced levels of testosterone and Estrogen
Suppressed libido
Suppression of immune cell number and activity
Frequent colds/flu infections
Reduced synthesis of brain neurotransmitters Memory/Concentration problems
Loss of Muscle Mass:
1. Breakdown of muscles, tendons and ligaments2. Decrease synthesis of protein3. Reduced levels of DHEA, Testosterone, growth
hormone, IGF -1 & Thyroid Stimulating Hormone4. Drop in basal metabolic rate
How is it Related to Weight Gain?
Increase in Blood Sugar Levels
1. Reduced transport of glucose into cells2. Decrease insulin sensitivity = More Insulin
Resistance.3. Increase in appetite and carbohydrates craving.
Continued….
Increase in Body Fat
1. Increase in the overall amount of body fat (due to increased appetite, overeating and reduced metabolic rate)
2. An accumulation of body fat in abdominal region
Continued…
What is Testosterone?
1. Helps build muscles & other tissues, skin, tendons, bones immune-systems components.
2. Controls aspects of Physiology including blood cells productions and metabolism of protein carbs and fats from food.
Testosterone: Cortisol's Alter Ego
Low Testosterone?
1. Emotional changes (Increased anxiety and Depression
2. Low sex drive3. Decreased muscle mass4. Reduced metabolic rate5. Increased abdominal fat6. Weak bones 7. Back pain8. Elevated cholesterol
Most Common Effects Of Low Testosterone?
The more you answer YES to, the more likely you are to have suboptimal testosterone levels.
The Benefit of maintaining normal testosterone:
Improve Mood A heightened Sense of wellbeing Increased mental and physical energy levels Improve Sleep quality Improve Sex drive and performance Increased lean body/muscle strength A decline in fat mass Reduce levels of Cholesterols
Testosterone Self Test?
Q. How is testosterone related to cortisol?
High Cortisol = Bigger Waist LineLow Testosterone = Bigger Waist Line
Simultaneously = Weight Gain will
Testosterone and Weight Gain
1. Change your email setting.2. Leave Mobile and Ipad downstairs before bed.3. Don’t read/watch trash4. Take daily/mini vatcions5. Take a full day of each week6. Recreate to re-create7. Get a massage8. Take a bath9. Take a long weekend10. Take a yoga class11. Get a pet (Make sure it’s easy to look after)12. Crack up the tunes 13. Get some Sleep14. Avoid caffeine in the after noon15. Vitamins and mineral – B Complex, Vitamin C, Magnesium
Some Simple Ways Of Reducing Stress…
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