Cortisol gets a bad rap.
This hormone is linked to stress and is thought to cause sleep problems, weight gain, and muscle weakness. Cortisol is what gets us up in the morning, regulates our weight, blood pressure, and energy levels. It also provides us with an additional energy boost during short, intense bursts of activity.
The ‘Caveman' lifestyle is an easy way to remember cortisol's functions. The stress our ancestors experienced was mainly due to physical dangers or difficulty in finding food. Our emails didn't cause the problem; it's something that happens often now.
If your body produces too much cortisol, it assumes you are under stress from the threat of physical danger or starvation. It raises your blood pressure, heart rate, and blood sugar levels. The ability to sprint is important for survival as it provides the energy and motivation to escape predators and chase down prey.
The Problems With Chronic Cortisol Elevation
Cortisol also causes the body to store more energy as fat. This is because we would be able to go for longer periods without food in the prehistoric environment, especially during the winter months.
The adaptations that came about as a result of living in hunter-gatherer societies are not beneficial for people in modern society. If you have high levels of cortisol due to work stress, you're probably not doing enough regular physical activity to offset the effects of the excess cortisol and adrenaline.
Cortisol exposure for extended periods can lead to health issues. Weight gain, high blood pressure, difficulty sleeping, anxiety, depression, difficulties with memory and concentration, digestive difficulties, heart disease, and diabetes are all possible side effects of this medication.
The Connection Between Cortisol and Exercise
Cortisol is a stress hormone that is released when you exercise. It causes the body to release more glucose for energy, and it increases blood pressure. During these times, the stress hormone cortisol raises your blood pressure by increasing your heart rate. This prepares your body to pump oxygenated blood to your active muscles. Your blood glucose levels are increased when you are fighting or fleeing to give your muscles more energy.
If you exercise for a long time or put a lot of pressure on your body, you will produce more cortisol. The body also reacts to excess cortisol by trying to regulate the hormone levels.
How does exercise reduce stress? Exercise helps the body to cope with high levels of cortisol by returning it to a state of balance. Exercise can help alleviate stress by teaching your body how to better relax after stressful periods. Your overall cortisol levels will also decrease.
How Much Exercise and How Intense to Reduce Stress?
Exercise is important for maintaining a healthy endocrine system, which in turn helps keep the body's mental and physical functions running smoothly.
To what extent and intensity should we exercise to use it as stress relief?
To minimize the amount of cortisol produced during exercise, it is best to exercise frequently and at the most opportune time in your daily cycle. It's better to work out in the morning when your cortisol levels are higher, so you don't mess up your sleep schedule.
Eating carbohydrates and protein before physical activity will help to prevent putting extra stress on the body.
A Decent Cooldown to Help Mitigate the Impact of Exercise Stress
Cortisol levels can be kept down and exercise can be used as stress relief by investing in a cool-down period.
When you exercise and carry out slow movement and deep breathing afterwards, it helps relieve stress. This combination helps to lower cortisol by reducing stress and restoring balance to your cortisol and adrenaline levels.
A full-body stretch routine after your workout can help to relax your body and activate the parasympathetic nervous system.
There is also evidence showing that slow, calming music can help reduce high cortisol levels. This supplement can help improve your post-workout recovery.
Rather than rushing your cool-down, take your time. The University of Nevada found that 60 beats per minute is the best tempo for relaxation. To attain the best results, individuals should listen to the recording for a minimum of 45 minutes while in a relaxed position.
Some Simple Daily Activities to Relieve Stress
Stress-Relieving Exercises: Gardening
Gardening is a form of physical activity that helps to reduce cortisol levels, which means it can help reduce stress. But that’s not all. Soil contains a type of microbe called Mycobacterium vaccae which increases human serotonin levels when inhaled or ingested. Picking fruit and vegetables also makes the brain release dopamine, making you even happier!
If you want to reduce stress levels, try growing fresh fruit and vegetables at home, and take a deep breath while you're digging in the dirt.
Cleaning
Cleaning is a great form of exercise. A person who weighs 150 lbs. can burn up to 200 calories by doing chores. When you exercise, your body releases endorphins, which have positive effects on your mood and make you feel more fit.
However, there is a complex relationship between cleaning and stress. While cleaning can be therapeutic and help to reduce stress, it can also be a source of stress if it is not done properly or if it is not something that you enjoy. Some research has shown that both men and women have higher levels of the stress hormone cortisol after doing housework. But living in a home with a lot of stuff also leads to higher levels of cortisol.
So how best to combat this? Mindfulness practice could well be the answer.
Mindfulness
Researchers from Florida State University published a study on the effects of doing informal Mindfulness practice, such as washing the dishes, on stress and anxiety levels. The study found that those who did informal Mindfulness practice had lower levels of stress and anxiety than those who did not. Compared to the control group, the group that practiced mindfulness reported greater positive affect, decreases in negative affect, and increased awareness.
Part of the Mindfulness meditation focused on the following saying by Thich That Hanh, a Buddhist poet, spiritual leader, and one of the founders of the Mindfulness movement;
‘While washing the dishes, one should only be washing the dishes… The fact that I am standing here and washing is a wondrous reality. I am being my true self, focusing on my breath, being aware of my presence and my thoughts and actions.
The next time you have to wash the dishes, don't bring your emotional baggage with you. Try to be mindful when you are doing your chores and turn them into a free therapy session.
Finding the Best Relaxation Technique for You
For a lot of people, relaxation is sitting on the couch and watching TV when they're tired after a long day. However, this does not do much to reduce the harmful effects of stress. In order to reduce stress, you need to enter a state of deep rest which will in turn lower your heart rate and blood pressure. This will bring your body and mind back into balance. There are several ways to relax the mind and body including deep breathing, meditation, rhythmic exercise, yoga, and tai chi.
Although professional massages and acupuncture sessions can be costly, there are many relaxation techniques that can be done for free or with the help of a cheap audio download or smartphone application. What is important to remember is that there is not one single relaxation technique that is effective for everyone. We're all different. The best way to meditate is the way that feels best to you and that you can fit into your lifestyle. If you can find a way to focus your mind while meditating, it will help you feel more relaxed. This means that it might take some time to find the method that works best for you. If you want to improve your overall health and well-being, regular practice can help reduce everyday stress and anxiety, improve your sleep, and boost your energy and mood.
Deep Breathing
An easy way to relax is to focus on taking deep, cleansing breaths. Meditation is an easy way to relax, that can be done anywhere and provides a quick way to reduce stress. Breathing deeply is one of the most important things you can do to relax, and can be combined with other calming practices like aromatherapy and listening to music. All you need to do yoga is a few minutes and a place to sit quietly or stretch out.
How to practice deep breathing
- Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
- Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
- Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
- Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If it is difficult for you to breathe from your abdomen while sitting up, try lying down. Breathe in and out so that the book on your stomach rises and falls.
Rhythmic Movement and Mindful Exercise
Exercising may not sound soothing at first, but repetitive movement that gets you into a flow can produce a relaxation response. Examples include
- Running
- Walking
- Swimming
- Dancing
- Rowing
- Climbing
For maximum stress relief, add mindfulness to your workout
Exercising with a mindfulness component can help relieve stress more effectively.
It is important to be fully present and aware of how your body feels while you are exercising, rather than letting your mind wander to other things. Instead of spacing out or fixating on the television as you work out, pay attention to the sensations in your extremities and how your breathing correlates with your movement.
If you are walking or running, focus on the sensation of your feet touching the ground, the rhythm of your breath, and the feeling of the wind against your face. If you are lifting weights, it is important to coordinate your breathing with your movements. Pay attention to how your body feels as you raise and lower the weights. When your mind starts to think about other things, bring your attention back to your breath and movement.
Yoga and Tai Chi
Yoga includes a set of positions that are both active and passive, with deep inhalation and exhalation. In addition to reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. To avoid injury while practicing yoga, it is advised that you learn from a group class, private teacher, or video instructions. If you want to improve your skills, you can practice by yourself or with others. You can choose how you practice, depending on what you want to work on.
What type of yoga is best for stress?
Although most yoga classes end in a relaxation pose, the classes that are the best for stress relief are the ones that emphasize slow, steady movement, deep breathing, and gentle stretching.
Satyananda is a traditional form of yoga. This type of yoga incorporates gentle poses, deep relaxation, and meditation, making it a good choice for beginners who are mainly interested in reducing stress.
Hatha yoga is a good way to relieve stress, and is suitable for beginners. Try to find a yoga class that is gentle and relaxing if you want to relieve stress, or a class designed for beginners if you are new to yoga.
Yoga that is focused on intense poses and fitness is better suited for those who are looking for stimulation as well as relaxation.
If you're not sure if a certain yoga class is good for stress relief, ask the studio or the teacher.
Tai chi
You have probably seen tai chi if you have ever seen a group of people moving slowly in unison in a park. Tai chi is a series of slow, flowing body movements that can be done at your own pace. Focusing your attention on your movements and your breathing will help you to stay present, which will clear your mind and lead to a relaxed state.
You can do Tai chi no matter how old you are or how in shape you are. It's a safe activity that has low impact, so it's good for people who are injured. To learn it best, it is good to either take a class or have a private instructor. After you have learned the basics, you can practice either by yourself or with other people.
