HOW TO REDUCE LEVELS OF CORTISOL

Cortisol is a gluco-corticoid hormone synthesized and released by Adrenal glands. Gluco-corticoids are steroid type hormones that affects many aspects of the body but mainly regulates response of the body to stress.

Adrenal glands also called as Suprarenal glands as they are situated on top of  two kidneys. They are small triangle-shaped glands and are part of endocrine system.

WHAT CORTISOL DO TO BODY ?

As almost ever tissue in body have receptors for gluco-corticoids so due to that it affects nearly every organ system in body .Cortisol effect body more correctly in following manner :

• Regulating Metabolism : Controls the use of proteins, fats and carbohydrates for energy by the body.
• Regulates Body’s Stress Response : At the time of stressful conditions body release cortisol after the release of “flight or fight” hormones like adrenaline. Additionally cortisol triggers release of glucose from liver for fast energy during stressful times.
• Suppressing inflammation : Cortisol boost immunity by limiting the inflammation in short spill. But if body have consistent high levels of cortisol body get used to having high level of cortisol in blood, and can lead to inflammation thus weakens the immune system.
• Regulation and Increase of Blood Sugar : If present in normal level it counter balances insulin effect to regulate blood sugar . Chronically high cortisol levels may lead to constant high blood sugar that can leads to development of Type-2 Diabetes.
• Regulates Blood Pressure: High level of cortisol leads to high blood pressure and less than normal levels of cortisol can develop low blood pressure in individual.
• Controls sleep-wake cycle: Normally body have low cortisol levels as you go to sleep and it peak at morning times before you wake. Cortisol plays significant role in initiation of wakefulness.

WHAT ARE THE CAUSES FOR HIGH LEVELS OF CORTISOL?

Having high level of cortisol hormone for a long period is considered as Cushing’s syndrome. Some causes for high levels of Cortisol are :

• Stress
• Hyperpituitarism
• Cancerous pituitary tumors
• Benign pituitary tumors
• Sleep Deprivation
• Adrenal Gland tumors
• Certain medications like prednisone, cortisone, dexamethasone etc.

WHAT ARE THE SYMPTOMS OF HIGH LEVELS OF CORTISOL ?

Individual with High Levels of Cortisol may experience symptoms like :

• Weight gain mostly in abdomen and face
• Purple, wide stretch marks on abdomen
• High blood sugar that may turn into Type-2 diabetes
• Fatty deposition in between shoulder blades.
• Excessive hair growth in females
• Weakness of muscles in upper arms and thighs
• High Blood pressure
• Depression
• Osteoporosis and fractures
• Slow healing
• Irritability

LIFE STYLE CHANGES TO REDUCE HIGH LEVELS OF CORTISOL :

• Regular Exercise : Regular Physical activities for at least 20-30 minutes helps to reduce stress and also improves sleep quality that helps to lower high levels of cortisol with time.
• Quality sleep : Chronic sleep issues are associated with high levels of cortisols . Limiting screen time before bed time, taking warm water bath before bed time, intake of chamomile tea at night etc helps in getting quality sleep thus aiding in maintaining levels of cortisol.
• Practice Deep Breathing Exercises: Stimulation of parasympathetic nervous system by controlled breathing exercise helps to lower the levels of cortisol.
• Limit stress : Be aware of triggers of the stress and the patterns like thinking pattern, heart rate, breathing and other signs to help recognize stress when it begins thus helps to limit it from becoming worse.
• Nature : Spending time in nature like hiking , forest bathing etc helps to lower high levels cortisol and also lowers stress.

AYURVEDIC HERBS TO REDUCE HIGH LEVELS OF CORTISOL :

• Ashwagandha : It has chemical compound named withanolides which helps to regulate the levels of cortisol thus manages stress ,depression, anxiety and also provide sound sleep.
• Tulsi : It helps to regulate the cortisol levels and naturally balance the hormone level.
• Mulethi : It has anti-inflammatory and adaptogenic properties that helps to fight depression and anxiety .
• Brahmi : It has potent properties that helps to reduce anxiety and stress by regulating the levels of the cortisol hormone.
• Turmeric: It has anti-oxidant and adatogenic properties that helps to relieve stress, depression, anxiety etc.

PANCHAKARMA :

• Vasti
• Udwarthana
• Shiro dhara
• Nasya