Cortisol is often perceived as a "bad guy" in the world of health and fitness, associated with stress and negative effects on the body. We've seen a ton of Tiktok videos on the subject, but is this really the case? In reality, cortisol plays a crucial role in our bodies, and its influence can be beneficial or harmful, depending on the time of day and how it's managed!
The role of cortisol in our daily lives
Cortisol is a steroid hormone produced by the adrenal glands. It is often referred to as the stress hormone, as its production increases in response to stressful situations. However, its role is not limited to stress management. Cortisol is also involved in regulating metabolism, blood sugar levels, the immune system and inflammation.
When is cortisol beneficial?
Cortisol is essential to help us wake up in the morning. In fact, its levels naturally rise at the start of the day, helping to boost our energy and prepare us for the day ahead! Let's go! This morning cortisol spike helps us wake up from sleep and feel alert, which is particularly useful for morning workouts or other activities that demand a lot from your body or brain.
Cortisol also helps regulate the use of carbohydrates, fats and proteins, influencing metabolism. This helps mobilize the body's energy reserves, essential for physical activity. To maximize these benefits, some supplements such as pre-workout can be used prior to your workout.
When can cortisol be problematic?
While cortisol is beneficial in the morning, high levels of this hormone in the evening can disrupt sleep and keep you awake. Indeed, excess cortisol in the evening can make it difficult to fall asleep, as it keeps the body in a state of alertness. That's why it's important it's important for cortisol levels to fall throughout the day to promote restful sleep. Magnesium-based supplements, known for their relaxing effects, can be particularly useful for those who have trouble falling asleep.
For those who are often stressed or have difficulty managing stress, maintaining low cortisol levels can be quite a challenge. However, there are several strategies that can help regulate this hormone.
How to manage cortisol
1. Incorporate carbohydrates into your diet :
Carbohydrates can help lower cortisol by stimulating insulin production, which facilitates the entry of glucose into cells and thus reduces cortisol production. Simple carbohydrate supplements can be used for rapid regulation, particularly during or after intense training. It may also be useful to include complex carbohydrates in your diet at the end of the day.
2. Use adaptogenic herbs:
Herbs such as Ashwagandha are known for their adaptogenic properties, helping the body adapt to stress and balance hormones, including cortisol. Supplements containing chaga, ashwagandha or rhodiola extracts can be a natural option for managing stress and promoting a better hormonal response.
3. Take theanine with caffeine:
Theanine is an amino acid that can help mitigate the effects of caffeine, reducing the cortisol response to stress. A theanine supplement can be taken alongside caffeine-containing drinks to improve concentration without excessive excitement.
To sum up...
Cortisol is neither good nor bad in itself. It's a necessary hormone for our bodies to function properly, but as with many things, it's the dose that makes the poison. By understanding how cortisol works and adopting strategies to manage it effectively, we can reap its benefits while minimizing its negative effects. Supplements and lifestyle changes can play a valuable role in this management, helping to regulate cortisol levels and promote overall well-being.
Félix Daigle, Shop Santé Ambassador
