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Optimizing Performance

2015 Payton Jordan 10k where I ran 33:43 on the track pre-inside tracker.

Rewind to about May/June of last year. I had goals of getting back on the track and running fast after a good fall. I had goals of running some competitive races through the summer and ending on a high point at the Sir Walter Miler. But my goals came crashing down as several races went sour as my legs seemingly hit a wall.…

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[getrightwithmike]

Cortisol: How the Stress Hormone Affects You

By Emily Wei

Cortisol, also known as the stress hormone, is a steroid hormone (specifically, a glucocorticoid) produced by the adrenal glands. It is responsible for responding to both physical and emotional stress, and plays a key role in a number of essential physiological functions.

Elevated cortisol levels can often indicate high levels of stress. With stress on the rise, and the majority of Americans reporting being stressed out, elevated cortisol is becoming increasingly common. Like other hormones, there exists an optimal range that cortisol levels should fall within. Both elevated cortisol levels (hypercortisolism), and low cortisol levels (hypocortisolism) can negatively impact your health. Fortunately, InsideTracker’s new Advanced Home Kit will not only identify your current cortisol level, among other essential biomarkers, via blood analysis, but will also determine your ideal cortisol range, based on your lifestyle and demographic characteristics. The plan will further provide you with specific nutrition and lifestyle recommendations, helping you achieve optimal cortisol levels (view a free demo here).

Essential or Detrimental?

In ideal amounts, cortisol is part of an essential mechanism for survival. When the body faces a stressor (such as trauma, emotional exhaustion, or severe calorie restriction), cortisol is synthesized from cholesterol and released by the hypothalamus, an essential part of brain). Cortisol then diverts energy away from low-priority activity, such as the immune system, and spares available glucose for the brain, putting all energy towards the more immediate threat.

Cortisol’s Functions:

Cortisol is a crucial hormone in the body, and is involved in regulating a number of significant functions, such as:

Proper glucose metabolism

Activating anti-stress and anti-inflammatory pathways

Immune system suppression

Glycogenolysis: the process of breaking down stored glycogen to usable glucose

Aiding in fat, protein, and carbohydrate metabolism

Central nervous system activation

Maintaining and regulating blood pressure

Hydrocortisone, the synthetic form of cortisol, is a medication used to reduce inflammation. Topical hydrocortisone is often used to treat skin irritations and conditions, and oral hydrocortisone is used to treat various conditions, such as arthritis, intestinal disorders, and immune system cancers (including lymphoma and leukemia).

The Dangers of High Cortisol:

In the past, this stress mechanism served us well. After a stressful event occurs, however, it is important for the body’s functions to return to normal, and for the relaxation response to be reactivated. In today’s world, while many stressors certainly exist, there are fewer threats requiring such immediate attention, and our bodies often remain in elevated levels of stress for extended periods of time. When we are chronically stressed, the body continuously releases cortisol, resulting in a number of potential health problems, including:

Anxiety

Increased blood pressure

Blood sugar imbalances

Decrease in bone density

Depressed mood

Digestive problems

Heart disease

Weakened immune system

Impaired memory, learning, and cognitive performance

Loss of muscle tissue

Sleep problems

Reduced thyroid function

Slowed wound healing

Weight gain

Chronically low levels of cortisol are uncommon, but may indicate serious health problems. Seek the advice of a physician if your cortisol levels are low.

Cortisol’s Cycle:

In humans, cortisol levels follow a circadian rhythm, with levels rising and falling throughout the day, and repeating on a 24-hour cycle. From day to day, depending on different events (of varying stressors) that may occur, levels can vary.

Peak levels of cortisol generally occur between 6 to 8 AM. 30 to 60 minutes after awakening, there is a surge of cortisol secretion. -The best time to have your blood cortisol level tested is around 8 AM, or soon after rising, following an overnight fast.

The lowest levels of cortisol occur around midnight, or about 2 to 4 hours after falling asleep.

What Can You Do About It?

Fortunately, lifestyle modifications and stress management techniques can play a significant role in controlling cortisol levels. Identifying how you respond to stress, as well as your personal stressors and relaxants is important. Consider the following tips for coping with stress:

Exercise regularly

Eat a healthy diet (think whole foods!) with consistent meal timing

Get sufficient sleep and rest

Maintain positive, healthy relationships

Practice relaxation, whether through yoga, meditation, breathing exercises, listening to music, or laughing

Reduce or eliminate alcohol and caffeine intake

Taking the Test:

Keep in mind that there are a number of factors that may influence blood cortisol levels. Individuals taking steroid medications, or women who are pregnant or taking estrogen or oral contraceptives may have increased cortisol levels. A recent injury, illness, surgery, or infection, as well as participating in strenuous exercise 24 hours prior to a blood test can also cause high blood cortisol.

Cortisol is a vital hormone involved in a multitude of our bodies’ most crucial functions. The many problems that result from chronically elevated cortisol can impact both physical and mental well-being. The best way to begin managing your cortisol and stress is to have your blood analyzed through InsideTracker’s Advanced Home Kit. You will be able to determine your cortisol level, and more importantly, receive relevant, personalized, and science-based recommendations to optimize your performance and overall health.