WHAT IS CORTISOL ?

What is Cortisol and What Does It Do in the Body?

The answer to the question "What is cortisol?" is quite critical in terms of metabolic health.

Cortisol is a hormone secreted by the adrenal glands located just above the kidneys. It helps the body cope with stress and plays a role in metabolic processes.

Let's look at its basic functions...

• Putting the body into "fight or flight" mode during times of stress

• Regulating blood pressure

• Controlling the immune system

• Managing metabolism

• Reducing inflammation

• Keeping blood sugar levels stable

When is cortisol secreted in the body?

Cortisol has a natural circadian rhythm. Accordingly;

It is at its highest level in the morning, gradually decreases during the day, and is at its lowest level in the evening.

Situations where extra secretion increases;

• Intense stress

• Sleeplessness

• Excessive exercise

• Hunger / skipping meals

• Low-calorie diets

• Infections and illnesses

What Are Normal Levels ? How Is Cortısol Level Determined ?

The most common method is a blood sample, but it can also be determined through urine and saliva tests.

Normal levels:

-Mornings: 10–20 mcg/dL

-Evenings: 3–10 mcg/dL

Effects on the Body When Levels Rise or Fall

High cortisol levels are very common today and are considered a 'modern life syndrome'.

Symptoms of High Levels:

• Abdominal fat accumulation

• Constant craving for sweets

• Muscle loss

• Sleep disorders

• Heart Palpitations / anxiety

• Weakened immunity

• Menstrual irregularities

• Thyroid slowdown

• Insulin resistance

Symptoms of Low Levels;

Although much rarer, it is defined as adrenal insufficiency.

• Constant fatigue

• Low blood pressure

• Dizziness

• Difficulty getting up in the morning

• Craving for salt

• Difficulty concentrating

The reason is that;

Sometimes it arises as a result of the immune system attacking the adrenal glands in the body's fight against itself, which is also known as Addison's disease. Other times, the pituitary gland in the brain commands the adrenal glands to secrete ACTH hormone, and if the command does not reach them, low cortisol levels are observed.

Does Cortisol Respond to Diet?

The answer is YES. Diet and cortisol are directly linked 👍🏼

The simplest example is the body's response to prolonged fasting. Along with drops in blood sugar, malnutrition causes the body to feel 'stressed'. This, in turn, increases cortisol secretion.

Poor eating habits --> Increased stress in the body --> Increased cortisol secretion --> Difficulty losing weight = Vicious Cortisol Cycle

Just as important as the question "What is cortisol?" is the question of how to balance it.

-Foods that help lower cortisol;

1) Complex Carbohydrates:

In diets that are very low in carbohydrates and involve prolonged fasting, the body enters a state of stress, causing cortisol levels to rise.

Therefore, high-fiber, slow-digesting carbohydrates should be preferred.

• Oats

• Bulgur

• Quinoa

• Whole wheat bread

• Buckwheat

• Legumes

2) Omega-3 Fatty Acids:

Recent studies have shown that regular consumption may limit the increase in cortisol.

Sources:

• Salmon

• Sardines

• Mackerel

• Walnuts

• Flaxseed

• Chia seeds

However, research recommends consuming fish at least 2-3 days a week.

3) Fruits and Vegetables High in Antioxidants:

High stress levels cause oxidative damage in the body. Consuming antioxidants helps balance this damage and hormone levels in the body.

Examples:

• Blueberries

• Oranges

• Kiwi

• Mango

• Red pepper

• Spinach

• Broccoli and Cauliflower

*Note: Foods rich in vitamin C play a supportive role in controlling stress hormones.

4) Prebiotics and Probiotics:

Nowadays, everyone is well aware of the positive relationship between gut health and brain health. Therefore, a healthy microbiome can balance the cortisol response, which we can support by choosing foods rich in probiotic and prebiotic content in our diet.

For example:

• Yogurt

• Kefir

• Homemade Pickles

• Sauerkraut

• Onions

• Garlic

• Leeks

 5) Water:

Studies have shown that low water consumption causes an increase in cortisol levels. According to one study, consuming adequate amounts of water at regular intervals throughout the day is critical for cortisol levels.

Cortisol-Friendly Day 1:

MORNING:

1 glass of warm water

5-10 minutes of breathing and stretching exercises

Breakfast:

2-egg spinach omelet

6-7 olives

1 slice of whole wheat bread

1 teaspoon olive oil

1/4 avocado

200 ml warm milk + turmeric + cinnamon

*Coffee can be drunk with breakfast.

Snack:

7-8 raw almonds OR 1 handful of pumpkin seeds + 1 small apple

Lunch:

165 g grilled salmon OR sardines

Plenty of rocket salad

3-4 tablespoons of quinoa OR buckwheat

Sauerkraut

Dinner:

Vegetable dish with olive oil (zucchini, broccoli, leek)

3-4 tablespoons of chickpeas OR green lentils

Yogurt

Goals:

-Avoid prolonged periods of hunger,

-Pay attention to sleep times; 10:30 PM to 11:30 PM is ideal,

-Avoid excessive caffeine and refined sugar,

-Pay attention to probiotic and prebiotic intake.

Your health comes first. Don't forget!

Love...❤️