Let’s Talk Cortisol

We’re about to get a little “science-y” here friends!!

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Let’s talk cortisol.

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Cortisol is typically known as “the stress hormone” so, it gets a bad rap. While it is in fact a stress hormone it is also a very important hormone in general. Cortisol is responsible for maintaining the health of and proper communication between every cell in your body!

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In the mornings cortisol levels in your body should be high. No, I am NOT saying mornings are SUPPOSED to be stressful. They shouldn’t be. But, within your body, high cortisol levels in the morning help give us energy to start our day, keep inflammation low and immune response at its peak. Your cortisol should decrease throughout the day, ending your day with low cortisol levels. This allows us to wind down and help our bodies go into the rest and repair phase and ease into sleep.

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Cortisol essentially effects EVERYTHING in our bodies!

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Mood? Yepp!

Sleep? You bet!

Weight? You better believe it!

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So how do you get this hormone under control? Short answer....by doing everything you already know your supposed to be doing.

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Get GOOD sleep. Did you know that cortisol is the hormone that is responsible for releasing melatonin?! Melatonin is the hormone that makes you sleepy. Ever wonder why you can’t sleep when your stresses? Then stress yourself out more because your so angry about the fact that you can’t fall asleep? Well, if cortisol is elevated in your body it suppresses melatonin! Having a bed time around 10 or 11PM and waking up around 7AM is ideal for most bodies. I know this isn’t easy for everyone and the crazy schedules/lives we live but it is what is ideal for your body, so, just throwing it out there. We will talk about sleep a little more in depth another day but just know, getting regular, good sleep can help to reset your cortisol levels.

See the LIGHT! Especially in the morning. If you can get some natural sunlight on your face in the mornings that can be a GAME CHANGER!! Not only will it help in resetting your cortisol but it is going to aid in your energy level, mood and mental clarity. Don’t live somewhere that there is natural light in the mornings? Check out light box therapy.

Eat Right. Some of you may be happy to read the next sentence while others may think I’m out of my mind. Eat the carbs. I don’t mean sit on the couch and eat an entire loaf of bread or a giant bowl of pasta. There is such a thing as healthy carbs and guess what, they are good for you! Eating a small amount of healthy carbs at dinner can not only help you sleep better but can help improve cortisol levels. This is in addition to eating right throughout the rest of the day as well.

Recess! Taking a break between work and dinner can lead to healthier cortisol level. Taking the time to clear your head, get in a work out, do some meditation, play with your babies, whatever it is you need to recoup and reset, do it! Fifteen minutes is all you need. Even if it’s sitting in your car in the driveway listening to music before you walk in the door.

Lastly, this one may have a few of you hunting me down. Cut down on the caffeine and the alcohol. Yes, I said it. If you are eating healthy, drinking enough water and hopefully getting some exercise in you shouldn’t need EXCESSIVE amounts of caffeine. Unless you work 12+ hour days multiple days in a row or your the momma of a teething baby. Then, personally, I don’t care how many cups of coffee you have to drink, you are a rockstar! Try cutting caffeine out of the equation after noon. This is tough for me. I’m not an all day coffee drinker but if I have coffee its typically not until later in the day.

Let’s talk alcohol. I’m not talking about a drink or two on date night. ENJOY YOURSELF! Seriously, you deserve it. The glass of wine EVERY night after the kids go to bed though. That may be effecting your sleep no matter how much you think it helps you fall asleep. Yes, it may help you relax but chances are at the end of the night you would be relaxing anyway. At least that’s what your body would be trying to do if your cortisol levels weren’t out of whack.

I know that a lot of these things are easier said than done. Changing even one of them can be helpful in various areas of your life. So if you think your cortisol is out of balance why not give one or more of them a try?

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📸: IG @_emmyphotography

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#mentalhealth #mentalhealthmonday #monday #mindsetmonday #cortisol #stress #stressed #sleep #hormones #hormonetherapy