Is cortisol keeping you stuck in survival mode?

Cortisol keeps you awake and allows you to adapt to stressful events, but it could also be keeping you from sleeping, preventing weight loss, and making you feel unmotivated. Cortisol is a hormone produced by the adrenal glands with levels that fluctuate throughout the day. Its primary functions are to utilize energy reserves, enable the stress response, regulate sleeping and waking, increase blood pressure, and reduce inflammation. An appropriate amount of cortisol is required to maintain optimal health, but too much or too little cortisol can throw your body out of balance and leave you stuck in fight or flight. 

Chronic stress due to emotional stress, poor nutrition, lack of sleep, and environmental toxins leads to HPA axis dysfunction, which is at the root of cortisol dysregulation. In HPA axis dysfunction, cortisol is high due to stress, but after a prolonged period, the body adapts and cortisol drops too low. Symptoms of high cortisol include weight gain, high blood pressure, loss of muscle mass, easy bruising, slow healing, irregular menstrual cycles in women, excessive hair growth, and bone fragility. Low cortisol symptoms include chronic fatigue and weakness, weight loss, decreased appetite, low blood pressure, low blood sugar, darkened skin, digestive issues, and muscle and joint pain.

Magnesium plays a vital role in cortisol regulation. Insufficient magnesium can lead to unbalanced cortisol, since magnesium acts as the main calming agent in the body. Food sources of magnesium include nuts, seeds, legumes, dark leafy greens, whole grains, salmon, beef, poultry, bananas, and dark chocolate. However, due to depleted soil and poor farming practices, it is often difficult, if not impossible, to receive enough magnesium through diet alone. It is often necessary to supplement with magnesium glycinate as a part of a well balanced whole food diet.

Addressing the cause of stress through counseling or stress reduction techniques can help regulate cortisol levels. EFT and EMDR therapies help retrain the brain to stop responding with stress in situations that do not normally demand high levels of stress. Stress reduction techniques include reducing caffeine intake, eating an anti-inflammatory whole food diet, exercising regularly, meditating, fostering strong friendships, practicing good sleep habits, and expressing creativity.

Overall wellness requires a balanced cortisol pattern. Addressing magnesium deficiencies and supporting mental health can allow your body to resume optimal function. Schedule an appointment with Renewed Hope Nutrition to discuss your individual nutrition and supplement needs, receive functional lab interpretations, and address your health in a holistic manner.