So the new Buzz Word that I see popping up in the wellness world is cortisol. So before I get into my take on this, let’s talk about what is cortisol.

Cortisol is a hormone produced by the adrenal glands, which are located on top of your kidneys. It is often called the "stress hormone" because it helps your body respond to stress. When you encounter a stressful situation, cortisol levels increase, giving you a quick burst of energy and focus. This is part of the body's "fight-or-flight" response.

Besides managing stress, cortisol has other important functions. It helps regulate your metabolism, controls your blood sugar levels, and reduces inflammation. It also plays a role in your sleep-wake cycle. However, having high levels of cortisol for a long time can be harmful. It can lead to issues like weight gain, high blood pressure, and problems with mood and memory. Therefore, it's important to manage stress and maintain a balanced lifestyle to keep cortisol levels in check.

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So how does it show up in our body?

One of the physical signs of high cortisol levels include water retention. You might notice fluid buildup in the cheeks, neck, and sometimes around the eye sockets, leading to what is often called a "cortisol face." Water retention can also occur around areas where lymph nodes are prominent, such as the groin, under the armpits, and around the belly. If you find yourself retaining water despite not changing your habits, especially during periods of elevated anxiety, it could be due to high cortisol levels.

Some other common signs include:

1. Weight Gain: Especially around the abdomen, face, and upper back. (think of a hump right above your shoulders)
2. High Blood Pressure: Cortisol can increase blood pressure, putting more stress on the heart
3. Muscle Weakness: High cortisol levels can lead to muscle breakdown and weakness
4. Fatigue: Even with sufficient sleep, high cortisol levels can make you feel constantly tired
5. Thinning Skin: Cortisol can cause the skin to become thin and more prone to bruising
6. Slow Healing: Wounds and infections may take longer to heal
7. Osteoporosis: Prolonged high cortisol can lead to bone loss, increasing the risk of fractures
8. Acne: Increased cortisol can cause breakouts and skin problems
9. Digestive Issues: High cortisol levels can lead to problems like ulcers, heartburn, and irritable bowel syndrome (IBS)

Now that I have completed freaked you out let's take a breather and talk about how to lower your cortisol level.

To lower cortisol levels and manage stress effectively, consider these best practices:

1. Regular Exercise: Engage in moderate physical activity like walking, yoga, or swimming. Exercise helps reduce stress hormones and stimulates the production of endorphins, which improve mood
2. Healthy Diet: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine and sugar, as they can increase cortisol production. (join my no sugar challenge if you are ready to tackle this one)
3. Adequate Sleep: Aim for 7-9 hours of quality sleep each night. Good sleep hygiene, like maintaining a regular sleep schedule and creating a restful environment, can help regulate cortisol levels
4. Mindfulness and Relaxation Techniques: Practice grounding, mindfulness, meditation, or deep breathing exercises. These techniques can reduce stress and lower cortisol levels
5. Stay Connected: Maintain strong social connections and seek support from friends and family. Social interaction can help buffer against stress
6. Time Management: Prioritize tasks and set realistic goals. Effective time management can reduce feelings of being overwhelmed, lowering stress and cortisol levels
7. Enjoy Hobbies: Engage in activities you enjoy, such as reading, gardening, or painting. Doing things you love can help distract you from stress and lower cortisol
8. Limit Alcohol and Nicotine: Both substances can increase cortisol levels. Reducing or avoiding them can help keep your cortisol in check
9. Laughter and Fun: Incorporate laughter and fun into your daily routine. Laughter has been shown to decrease stress hormones and improve overall well-being

By integrating these practices into your daily life, you can effectively manage stress and maintain healthy cortisol levels.

​​Coach Jen

Fathers Day DIY Pizza Bar My husband loves pizza. In his teenage years, he even worked at Pizza Hut, so he knows all their secrets! If our cats could celebrate him for Father's Day, here's what we would do at our house. You can make your own dough, buy pre-made crusts, or, if you love a thin and crunchy crust like we do, use tortilla shells. Bake the tortilla shells in the oven for a few minutes to get them brown and crispy before adding your toppings. He prefers several meaty toppings, while I diverge with my love for ham and pineapple – it’s the Canadian in me. Choose your favorite toppings and pile them high. Recipe Here

$40.00 $32.00 Gluten Free & Dairy Free Meal Plan Choosing to follow a gluten-free and dairy-free diet happens for various reasons, including medical conditions,... Read more Get it now!

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