Cortisol (hydrocortisone) is a steroid hormone that’s produced by the adrenal gland. It is released as a response to stress. Researchers have found a connection between cortisol and insulin resistance in people who are obese. Cortisol, along with DHEA, plays a crucial role in the body’s metabolism of glucose. When the body experiences sudden stress – emotional, physical, or environmental (extreme heat or cold) – it produces cortisol and DHEA, along with adrenaline and nor-adrenaline. These hormones generate quick energy, sharpen reflexes, and allow for quick decisions. The link between cortisol and insulin resistance begins with cortisol stopping insulin from moving glucose into cells, so it can instead be converted to fast energy for immediate use during this “crisis.” After the stress passes, hormone levels return to normal. The problem is, in our high-stress world, the crisis doesn’t end. Instead, we remain in a chronic stress state. When this happens, “adrenal exhaustion” can occur, when the body can no longer cope with the stress. Cortisol and DHEA production stops, the metabolic rate drops (causing tiredness, sugar cravings, and weight gain) and hypoglycemia and insulin resistance are the result.
Cortisol and Diabetes: What Raises and Lowers Those Levels?
To break the link between cortisol and insulin resistance, we must know what affects cortisol production. There are many ways to keep cortisol levels low. The key problem is stress, so any relaxation technique will lower cortisol in the body. Emotional release such as laughing or crying can also help. Sufficient sleep will keep cortisol levels low, as will low-intensity exercise. Research from the National Institutes of Health has shown that omega-3 fatty acids will lower cortisol production in response to mental stress. Cortisol levels will increase with stressful conditions or trauma, lack of sleep, prolonged or overly rigorous exercise, and caffeine consumption.
How to Deal with Stress and Balance Cortisol Levels Naturally
You can control how your body reacts to stress. Because we live in a stressful world, we must take proactive steps. This includes making time for relaxation in your busy schedule, whether it’s for a half hour of yoga or meditation, a long walk, slow deep breathing, reading, gardening, or listening to music. Get plenty of sleep, and avoid stressful conditions whenever possible. Don’t let life’s little disturbances upset your equilibrium. Omega-3 (found in flaxseed, walnuts, sardines and salmon) can help counter the effects of mental stress. Your diet and lifestyle can have a profound effect on the production of cortisol and insulin resistance. You should avoid or greatly limit caffeine and alcohol intake, as both will raise cortisol production. Fruits with vitamin C reduce cortisol. Whole grains, healthy proteins such as fish, unsaturated fats (nuts, olive oil), and vegetables (especially leafy greens) help to keep the blood sugar levels balanced and metabolic rates in check. Raised cortisol and insulin resistance happens at high stress times, so keeping calm and regulating the body with the foods you eat will help break this dangerous cycle.
