The Hormone You Need to Know About Stress and Sleep Management: Cortisol

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In this lesson, we will learn about cortisol , a hormone that is essential for managing stress and sleep .

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• Cortisol

Cortisol, also known as the 'stress hormone', is a hormone secreted by the adrenal glands, which are part of our body's kidneys, when we are under high stress . Cortisol plays an important role in promoting the storage of sugar from food consumed in the body in the form of glycogen in the liver , and in releasing sugar stored in the liver and fatty acids from fat cells into the blood when the body needs energy .

One of the biggest benefits of cortisol is that it helps our bodies cope with stress by increasing blood pressure and blood sugar , and helping us act more agilely and make quick decisions .

However, if this condition becomes chronic, blood pressure and blood pressure levels remain high , which has a negative impact on the body .

Especially when continuously exposed to stressful situations , norepinephrine is no longer secreted and the body becomes dependent on cortisol alone. When cortisol is secreted in excess , appetite increases and it is easy to become obese .

In fact, many people think that stress makes them lose weight, but in fact, when you are under acute stress, the brain directly sends a signal with adrenaline , and adrenaline secretes a large amount of cortisol in an instant, which makes people very active, so they often cannot suppress their appetite .

Additionally , the study found that when people are in a good mood , they tend to choose healthier foods , whereas when they are in a bad mood , their cortisol levels rise , making them prefer sugary foods . These sugary foods increase the secretion of insulin in the body when consumed . Insulin is the only hormone that lowers blood sugar in the body , but it is important to note that it also promotes fat synthesis . In addition, cortisol has the disadvantage of promoting the secretion of androgen hormones, which stimulates the sebaceous glands, causing skin problems such as acne , and accelerating aging .

• How to Diagnose Cortisol

If you have understood about cortisol above , we have prepared a ' Cortisol Type (C Type ) Personality Self-Diagnosis ' questionnaire that will allow you to check your own cortisol hormone secretion status .

Cortisol type (C type ) personality refers to a person who is vulnerable to stress and has chronically elevated levels of the hormone cortisol .

For each item , if it does not apply, give 0 points , if it does often, give 1 point , if it does frequently, give 2 points. Add them all up to get the total score and check the results below .

- Experience a stressful situation.

-I feel tired for no particular reason.

-Sleep time is less than 8 hours.

-There are times when I feel anxious and depressed.

-There are times when I feel excited or confused.

- Gain weight easily.

-I recently went on a diet.

-I've decided to try to control my weight.

-Be very careful about what you eat.

-I feel like I want to eat carbohydrate foods (such as bread or foods high in sugar).

- Have you ever had difficulty concentrating or remembering things?

- Sometimes I feel a severe headache or a stiffness in the back of my neck, shoulders, and jaw.

- Problems related to the digestive system, such as abdominal distension, stomach ulcers, heartburn, constipation, and diarrhea, may sometimes occur.

- Have you ever had a cold or the flu?

Source : Health Chosun

Total score calculation table

0-5 points: You are exposed to very low levels of stress. You can effectively manage stress.

6-10 points: You may be suffering from a stress response, and you should consider making lifestyle changes to reduce stress.

10 points or higher: You are already struggling with an excessive stress response, have chronically high cortisol levels, and your metabolism is very slow, so we recommend that you seek professional advice.

• 3 Ways to Effectively Manage Cortisol

1) Eat regular meals and drink two more glasses of water per day than usual.

As we age, our metabolism slows down , which puts our bodies in a constant state of stress, leading to increased cortisol production . Therefore, regular meals are important to prevent a decline in metabolism . In addition, dehydration can also raise cortisol levels and slow down our metabolic rate . Therefore, it is recommended to avoid alcohol and caffeine, which promote diuresis , and drink just two more glasses of water each day .

2) Increase muscle mass through exercise

Research has shown that increasing body muscle mass by about 450g through exercise increases metabolism, which facilitates the secretion of cortisol . We recommend consistently performing easy bodyweight exercises, such as push-ups and squats , for at least 30 minutes once or twice a week .

3) Eat foods that reduce stress

I recommend three foods that are good for stress management: ashwagandha , schisandra berry , and schisandra berry .

Ashwagandha's " withanolide " helps manage stress and improve adrenal function . Schisandra chinensis and schizandrin, both contained in Schisandra chinensis, help boost metabolism and reduce fatigue and lethargy . Eleutherococcus amurense suppresses cortisol, a stress-related substance, making it effective in relieving stress and improving insomnia .

In this lesson, we learned about the cortisol hormone secreted from the adrenal glands of the kidneys , how to diagnose cortisol hormone levels on your own , and how to effectively manage cortisol hormone levels .

We will continue to strive to collect diverse health information and publish useful content .

thank you !

ROKIT America StressCare is a stress and sleep management product made with a combination of 12 premium ingredients, including ashwagandha, schisandra berry, and schisandra berry, which are good for stress and fatigue management, and shipped directly from the US. It is from the trusted brand ROKIT America.

About ROKIT America StressCare

Additional information can be found by clicking on the photos below .

[References ]

[1] Naver Encyclopedia , “ Cortisol ”

[2] Health Chosun , Managing the Stress Hormone ' Cortisol ' is Key to Health , https://m.health.chosun.com/svc/news_view.html?contid=2018010402653

[3] Meryl P. Gardner, Brian Wansink, Junyong Kim, Se-Bum Park. Better moods for better eating?: How mood influences food choice[J]. Journal of Consumer Psychology,2014,24(3).
[4] Berghmans C, Tarquinio C, Strub L. Full conscious medication and psychotherapy in health and illness: Literature review[J]. Sante Ment Que,2010, 35 (1):49-83.