What is cortisol? Cortisol is a steroid hormone secreted by the adrenal
glands. It is often called the "stress hormone" because its levels rise
following emotional and physical stress. This hormone is more than just a
simple indicator of stress levels; it's also necessary for the functioning
of almost every part of the human body. Deficiencies or excesses of this
crucial hormone can lead to various physical symptoms and disease states.
Common Cortisol Raising Triggers
- Being stuck in traffic
- Arguing with family members or people in general
- Arriving late to work
- Getting over anxious about an upcoming exam
- Over-exercising
- Physically demanding jobs
- Worrying about your next meal
- Illness
- Temperature Extremes
These are all situations in which your body is stressed either physically or
emotionally and causes it to release "more than necessary" amounts of this
catabolic hormone. Cortisol levels in normal individuals are higher in the
morning from 6-8 am and lowest around midnight.
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Catabolic
Destructive metabolism; the breaking down in living organisms of more complex substances (such as muscle tissue) into simpler ones, with the release of energy (opposed to anabolism).
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Background Information
Cortisol is a steroid hormone produced in the adrenal glands, which are
small glands adjacent to the kidneys. Cortisol's most important roles in
the human body are regulating blood pressure and cardiovascular function.
It also regulates the body's use of protein, fats, and carbohydrates.
Cortisol's excretion increases when physical or psychological stress in
placed on the body.
Once cortisol is secreted, it causes a breakdown of
muscle protein, leading to the release of amino acids into the bloodstream. After this process occurs, the amino acids are immediately used by the liver
to synthesize glucose for energy. This raises the blood sugar level so more
glucose will be available for the brain as energy. At the same time, other
tissues in the body decrease their use of glucose as fuel. Cortisol also
causes the release of fatty acids, an energy source from fat cells, to be
used by the muscles. These two energy-directing processes prepare the
person for the situation that is stressing them and also gives the brain an
adequate amount of energy sources.
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This signals the pituitary gland to release ACTH. The levels
of the regulatory hormones ACTH and CRH increase following a stressful
event, causing an immediate rise in cortisol levels. When cortisol is
present in sufficient (or excess) amounts, a negative feedback system
operates on the pituitary gland and hypothalamus, which alerts these areas
to reduce the output of ACTH and CRH in accordance with each other. This
takes place in order to reduce cortisol secretion when excess levels are
present.
Abnormal Cortisol Levels
Certain drugs, including the diuretic spironolactone and estrogen hormone
therapy, can lead to increased cortisol levels. Low cortisol levels can be
caused from drug therapy with androgens or the anti-seizure medication
phenytoin. Women in their last term of their pregnancy and highly trained
athletes can have higher-than-average cortisol levels.
How Cortisol Levels Affect Bodybuilders
As you all have read by now, cortisol is a catabolic hormone. High levels
of cortisol can change the body from an anabolic (muscle building) to a
catabolic (muscle losing) state. To keep cortisol levels low, you have to
keep yourself in a positive mood. Try not to get stressed out over things
that can be accomplished without needing to worry. Also, knowing your body
well enough can also help you in the battle against high cortisol levels.
Be smart when working out or working at a physically active job. Know how
your body reacts to certain situations.
Lee Haney used to visualize his muscles becoming greater and bigger. He used to say that your body could never go where your mind has never been. Throughout his successful bodybuilding career, Lee praised visualization for
much of his is triumph in the sport. Visualizing his body becoming better
could have created lower cortisol levels in his body. When you are
visualizing and imagining your muscles expanding, your mind is at ease.
Your body is unstressed and is even more relaxed than usual.
Click Image To Enlarge.
Lee Haney Visualized Bigger
And Greater Muscles.
How To Lower Your Cortisol Levels
Many of you are probably asking yourself how you can lower your cortisol
levels. There are many different ways, ranging from coping with stressful
events better to taking medicine to fight high cortisol levels. Personally,
I would recommend fighting your cortisol levels without having to use
medication. If you think your cortisol levels are too high, you should get
them checked by your doctor and take actions from there.
For most of us
though, high cortisol levels are present in our bodies from the stress that
we place on ourselves. To lower your cortisol levels, you need to lower
your stress. If you are one of those people who always gets stressed out
over things, you should ask yourself why you do it.
"Is it worth it in the
end? How can being stressed out benefit you in any way?"
You should look at
each situation as one that can be solved, and not over exaggerate the
situation. If you have a physically demanding job, you could try to eat
small snacks or meals throughout the day to give your body energy. Your
body shouldn't have to rely on muscle tissue for energy. It should be
running off the food that you eat.
Conclusion
Even though cortisol levels are not more important than diet and training,
they should still be taken seriously. In the fight for muscle mass, every
little thing helps. Lowering high cortisol levels will make your body less
catabolic, causing your body to be in a more anabolic state.
References
Stress Management with Melissa C. Stöppler, M.D.
Good Luck,
shanegiese@cox.net
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