In the pursuit of fitness, it's tempting to believe that more exercise is always better. However, understanding the relationship between exercise and cortisol—the body's primary stress hormone—reveals the importance of finding balance in your workouts. Let's find out more about what Cortisol is and how to manage our response.
What is Cortisol?
Cortisol is produced by the adrenal glands in response to stress. It plays a vital role in various bodily functions, including metabolism, inflammation control, and the sleep-wake cycle. While short-term spikes in cortisol are normal and even beneficial during exercise, chronically high levels can lead to issues like muscle breakdown, fat gain, disrupted sleep, and a weakened immune system. Have you been working out a lot thinking you're doing everything you can, but not shifting the weight? You may be in a high stress response with high levels of cortisol.
Exercise and Cortisol: A Complex Relationship
1. Acute Cortisol Response: During exercise, cortisol levels naturally rise to help the body manage physical stress. This temporary increase is generally positive, aiding in energy mobilisation and muscle repair.
2. Chronic Cortisol Elevation: Problems arise when cortisol remains elevated due to overtraining, insufficient recovery, or a high-stress lifestyle. Persistent high cortisol can negatively impact health and hinder fitness progress.
Signs of High Cortisol:
High blood pressure
Weight gain around the tummy, chin and face
Increased stress levels
Balancing Your Workouts for Optimal Cortisol Levels
To get the most out of your workouts without risking chronic cortisol elevation, consider these strategies:
1. Vary Your Intensity: Mix high-intensity sessions with low-intensity activities like walking or yoga to avoid overtaxing your body. Limit intense workouts to 2-3 times per week.
2. Prioritise Recovery: Ensure you get 7-9 hours of sleep every night and incorporate rest days into your routine. Active recovery, like light stretching or cycling, can also help reduce cortisol levels.
3. Focus on Nutrition and Hydration: A balanced diet and staying hydrated are key to managing cortisol. Avoid excessive caffeine, ultra processed foods, alcohol and sugar, which can spike cortisol levels.
4. Practice Mind-Body Techniques: Incorporate mindfulness practices such as meditation, deep breathing, or yoga to help lower cortisol and promote relaxation.
5. Listen to Your Body: Watch for signs of overtraining, like persistent fatigue or mood changes, and adjust your routine as needed. Everyone’s cortisol response is different, so customise your workouts to suit your individual needs.
Ultimately, exercise is essential for good health, but it's important to find the right balance to avoid chronic stress and its negative effects. By varying workout intensity, prioritising recovery, and paying attention to your body's signals, you can optimise your fitness routine and support long-term well-being.
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