- B ME Bites
- Posts
- B ME Bites 28: Feel-Good Hormone Series Part 5 - Cortisol: Taming the Stress Hormone Before It Takes Over
B ME Bites 28: Feel-Good Hormone Series Part 5 - Cortisol: Taming the Stress Hormone Before It Takes Over
How to Lower Stress and Boost Wellbeing by Managing Cortisol Naturally
Some of the links in this newsletter might be affiliate links. I only share stuff I've personally tried and/or believe are truly valuable resources. Clicking on them won't cost you a cent extra (promise!), but it might earn me a tiny commission to keep the coffee flowing and the lights on in B ME Bites HQ. So, if you find something that interests you, feel free to click away! đâïž
Was this forwarded to you? Sign up here as a subscriber and get a FREE book as a welcome gift!
This weekâs B ME Bites Trivia Question:
People are more likely to make decisions based on emotions rather than logic, especially under stress - True or False?
Welcome to edition #28 of B ME Bites! Continuing with Part 5 of the Feel-Good Hormone series, this week's article dives into cortisolâexploring how to naturally lower stress and maintain balance for a healthier, happier life.
Feel-Good Hormone Series Part 5 - Cortisol: Taming the Stress Hormone Before It Takes Over
How to Lower Stress and Boost Wellbeing by Managing Cortisol Naturally
When life gets hectic and stress levels rise, there's one hormone that often takes centre stage: cortisol. Last week, the spotlight was on endorphins. This week, letâs move on to understanding how cortisol influences your body and mind. As part of the Feel-Good Hormone Series, itâs essential to look at cortisolâs role in managing stress and how to keep it in check to feel better and thrive.
What is Cortisol?
Cortisol is a steroid hormone produced in the adrenal glands and is often referred to as the "stress hormone" because itâs released when you experience stress. While cortisol has some essential roles, such as regulating your metabolism, controlling blood sugar levels, and reducing inflammation, too much of it can cause problems.
When your cortisol levels remain elevated for too long, it can lead to fatigue, irritability, difficulty sleeping, and even weight gain. Thatâs why managing cortisol is key to feeling balanced and reducing stress-related symptoms.
The Impact of Chronic Stress on Cortisol
Cortisol is necessary for short-term survival, especially when facing challenges that trigger the bodyâs natural "fight-or-flight" response. However, in todayâs busy world, chronic stress means that cortisol is often in overdrive. Instead of returning to normal after the stressful situation passes, cortisol can stay elevated, leading to physical and emotional strain. Chronic high cortisol levels are linked to a host of issues, including:
Anxiety and depression
High blood pressure
Weight gain, particularly around the midsection
Weakened immune system
Sleep problems
How to Manage Cortisol Levels
Managing cortisol involves more than just addressing stress in the momentâitâs about creating daily habits that reduce stress over time. Here are a few ways to keep cortisol in check and maintain balance:
Sleep Well
Getting enough sleep is essential for regulating cortisol. Lack of sleep can cause cortisol levels to spike, making it harder to manage stress during the day. Between 7-8 hours of sleep per night is ideal, with 6 hours being the bare minimum. Less than 6 hours of sleep per night plays havoc with your hormones.
Exercise Regularly
Moderate physical activity can lower cortisol levels. However, intense or prolonged exercise can have the opposite effect, so itâs important to find balance.
Healthy Eating
Certain foods can help balance cortisol. Eating whole foods, including lean proteins, healthy fats, and complex carbs, can stabilise blood sugar levels, which helps keep cortisol in check. Ensure that you are incorporating foods like dark chocolate, bananas, and leafy greens into your meals.
Deep Breathing and Relaxation Techniques
Practicing relaxation techniques such as deep breathing, yoga, or meditation can instantly calm the nervous system, reducing cortisol.
Connection and Support
Spending time with loved ones or seeking support when needed is an easy way to lower cortisol. Social interaction releases oxytocin, which can counteract cortisolâs effects.
Cortisolâs Role in Daily Life
While cortisol has at times gained a reputation as a "bad" hormone, it plays a crucial role in keeping your body functioning properly. The key is balance. With mindful practices like regular exercise, healthy eating, relaxation techniques, and getting enough sleep, you can keep cortisol levels in check and prevent stress from taking over.
What daily habits are you going to create to keep cortisol in check?
Reader Spotlight
Massive thank you to Michelle who sent the following response to the survey at the end of the newsletter:
Loved it!! What a lot of helpful information you share well done beautiful!! xx
Itâs so nice to have feedback that the newsletters are helpful!
Weekly Challenge
Your mission for this week, if you choose to accept it, is to do the following:
Focus on one simple way to lower cortisol on at least 3 days over the next week. Whether itâs doing a 5-minute breathing exercise, spending time with a loved one, or making sure you get to bed on time, the goal is to take small S.T.E.P.S steps to manage stress and promote balance in your life.
If you need some help, feel free to hit reply - letâs help you get started if youâre stuck!
B ME Bites is deliberately sent on a Friday morning (Aussie time) so that where ever you are in the world, you have the weekend to give yourself the gift of implementing a small change towards a better you. What will that small change be? Is there a change that you have been trying to make and havenât yet succeeded? Give it another go, applying the above - you can do it!
Resource Roundup
Below is an 11 minute excerpt from a Diary of a CEO interview on the impact of stress on the body:
And hereâs a more in depth look at cortisol and adrenaline by Dr Andrew Huberman:
Below is a resource list that has been created with you in mind. Whenever something new that could be helpful is discovered or created, itâs added to the list, so check it out from time to time. If youâre strapped for time, once you open the page below, click on Resource List in the top menu, then click on the âHealth Toolsâ link for a list of items that could be helpful on your path to a better you.
The answer to this weekâs trivia question is:
Answer: True
Research in neuroscience shows that under stress, the brain relies more on the amygdala, the emotional centre, rather than the prefrontal cortex, which governs logical thinking. This results in decision-making based more on emotions.
Thanks for reading and the hope is that you found something helpful inside this issue. If you did, remember to share it with others whom could also find it helpful, using this link: https://bmebites.beehiiv.com
How did you like the content in this newsletter?
Hit reply and answer either 1,2 or 3, and, if the answer is 2 or 3, give the deets on what would make it a 1 for you!:
Loved it!
It was OK
Meh!
If you have an inspiring story, or a helpful tip or strategy to share, or if there is something specific you would like covered, please fill out the form below so that it can be shared with the community. Please note that this is a subscriber survey, so you may have to subscribe first (hint, hintâŠâŠ đ) : https://bmebites.beehiiv.com/forms/8d0dfdd1-4290-4e40-bff9-1f61b812c661
Until next week, keep taking one S.T.E.P.S step at a time! (If you missed the issue explaining The S.T.E.P.S Formula, you can check that out here)
Warm regards,
Shari Ware Chief Encouragement Officer at B ME Bites
PS - Hereâs a little Friday funny for you!
PPS - B ME Bites is created using the platform Beehiiv. Beehiiv was built by the creators of Morning Brew, so itâs a newsletter platform built by successful newsletter creators and as such, is so easy to use! If you are looking to create your own newsletter and are looking for a great platform, you can check Beehiiv out here. They have a great free plan as well as paid plans when youâre ready to scale.
Reply