Let's Talk About Cortisol Management...

Let’s talk about cortisol management.

But Dr. Janine, WHY?!

Cortisol is the hormone that our body makes in response to stress. 

We need cortisol to stay alive, and it helps by: 

- Controlling our sleep-wake cycles

- It regulates our metabolism

- It keeps inflammation down

- It regulates blood pressure as well as helps to control blood sugar levels

- It allows us to focus in a state of emergency

The problem is that when we’re making too much, it can downregulate other important processes (immune function, digestion, ovarian function, growth...), and over-time our body can become less responsive to this hormone. We start to see anxiety, depression, brain fog, digestive concerns, trouble sleeping, menstrual and hormonal concerns, skin concerns, etc.  

Cortisol is not going away, but we can put steps in place to decrease our overproduction of cortisol and our response to cortisol.

There are many other habits that can be helpful for cortisol management, but these are some of my favourites:

1. Be mindful of when you intake news/social media:

These platforms are created to elicit an emotional response which is NOT want we want first thing in the morning or last thing before bed. We want to start and end the day grounded.  This is SO IMPORTANT with all that’s going on in the word.

2. Find moments of pause:

This could be stopping to take 10 deep breaths every day after work, or a SHORT guided meditation (check out Headspace, Calm, or Insight Timer! Apps).

This is a great thing to add to your bedtime routine if you’re struggling to sleep. You don’t need to be good at it, just try!

The more your practice, the more you can grab it as a tool to support your nervous system.

3. Get outside daily

At the minimum open your window or stand on your porch or balcony for a few minutes to feel that breeze on your face and hear the birds.

4. Move your body, but do it mindfully

Pay attention to what feels good. Sometimes your body may want more nourishing exercise like walking or yoga; and other times you may need higher intensity exercise to release anxiety.

5. Affirmations:

 Pick an affirmation to hold onto throughout the day or the week, or things that you’re grateful for. As much as possible, ground yourself in these.

So, Why Should You Care?

As many head into a new season of the school year, it’s a good time to look at what kind of habits and patterns we’re creating in a gentle, inquisitive and forgiving way. Don’t hesitate to reach out if you need support.