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IT’S TIME TO SLOW DOWN!

Do you ever wake up in a state of panic? Are you pulling out your “to-do list” every ten minutes to jot something down? As much as I have learned to enjoy the rush of constantly being in”go-mode,” I have recently learned to slow my life down. Why? Because the results of a recent check-up revealed that my cortisol levels were sky high. Suddenly, my world made since. I work out 15-20 hours a week, sleep 5-6 hours/night, give far more attention to others than myself, and occasionally binge eat in response to these factors. It’s no wonder that I am not getting the physical results I desire the most!

IT’S TIME TO LEARN THE EFFECTS OF CORTISOL!

Cortisol can be good!

Naturally, cortisol levels are highest in the morning; allowing us to get things done, and lowest at night; allowing us to rest . In small quantities, cortisol has several positive functions, including:

• energy needed during times of survival
• enhanced memory
• improvements in immune system
• decreased pain sensitivity

Cortisol can be bad!

When the body perceives a threat, the nervous system triggers the release of cortisol. Normally, cortisol release results in the breakdown of fatty acids for energy production. Cool! A lil stress can help us burn fat! Not so cool: burning too many calories too soon can stimulate hunger! Unfortunately, temporary stress oftentimes leads to a temporary increase in appetite.

If the body does not return to homeostasis, a condition of chronic stress will develop and taxed adrenal glands will continuously secrete cortisol. Yikes! This process will trick the body into feelings of constant hunger and often leads to over-eating, weight-gain, excess abdominal fat, and an increased number of free fatty acids in the arteries….. which could eventually lead to clogged arteries.  High cortisol levels will also lead to the breakdown of white blood cells and disable the immune system’s ability to fight infection. Note to self: chronic stress is not going to get you 6-pack abs!

Other complications due to high levels of cortisol:

• Impaired cognitive performance
• Decreased thyroid function
• Erratic blood sugar levels and in general, higher than normal blood sugar levels
• Decreased bone density
• Decrease in muscle tissue
• Weakened immune system
•  inflammatory responses that slow down the body’s ability to heal itself when injured
• Increased abdominal fat, which often leads to a slew of other problems; heart attack, stroke, metabolic syndrome, higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL)

So, what’s the good news?

Exercising for 5 hours/week will decrease the amount of cortisol released from the adrenal glands and therefore, decrease the effect of Cortisol on the body. A combination or weight-lifting and cardio is recommended.

I also suggest that you take a deep look into 3 important realms of your life: work, social, and self. Now make a list of where you spend your energy. My list revealed that work takes up the majority of my energy, social comes second, and self comes last. This isn’t an uncommon sequence.

Next, find ways to decrease the energy spent in the realms of overload and look for ways to expand energy in realms of lack. For me, this meant joining a new gym, dedicating myself to 2 group fitness classes a week, hiring a private guitar instructor and practicing guitar for 20+ minutes every day, reading more, and spending more time alone working on my “goals list.”

Want results?

It’s time to discover what realms are lacking in your life, create solutions for change, and FOLLOW THROUGH with them. Remember that you create your own stress through a life of imbalance. It’s time to take responsibility for it, to own up to it, and do what ever it takes to BE HAPPY. You’re worth it and you deserve to feel good! Let’s begin that list now!

Energy Spent

(hours/week)

• Work                                                  
• Social                                                
• Self
  

Changes I want to make to create balance and BE HAPPY

• Work                                                  
• Social                                                
• Self