Dr. Liz Bartman
Cortisol is just as important as any other guest you may host this holiday season! Let’s explore the what, why, and how of cortisol so you can show up as your best during the holidays.
Cortisol’s Multisystem Influence
Cortisol receptors are abundant in our bodies, and cortisol has a widespread effect on many systems, including:
- Nervous
- Immune
- Cardiovascular
- Respiratory
- Reproductive
- Musculoskeletal
- Integumentary
Cortisol acts as an anti-inflammatory regulator when acute inflammation arises. However, if inflammation persists, the dysregulation of cell signaling becomes more inflammatory and imbalanced.
Immunity & Cortisol
Cortisol is known as a glucocorticoid. Glucocorticoids are necessary to “induce apoptosis of proinflammatory T cells and suppress B cell antibody production, as well as reduce neutrophil migration during inflammation”. source 1
Proper immune signaling ensures recruitment of immune cells to manage cellular insult and toxicity. Cortisol supports this process in the healing and clean-up phase. However, too much stress can keep us in an immune-suppressed and dysregulated state. source 2
Cortisol Conversion
Cortisol is the active form of this glucocorticoid. Cortisone is the inactive form of cortisol. The enzyme that facilitates this conversion is the 11-beta-HSD/11-B-HSD (11-beta-hydroxysteroid dehydrogenase) enzyme. 11-B- HSD has a 1 and a 2.
- 11-B-HSD-1 converts cortisol to the active form
- 11-B-HSD-2 converts cortisol to cortisone
The conversion rate and preference of this enzyme can offer additional information as to inflammatory status and intensity or acuteness of stress on the body.
Cortisol & Hair Loss
Did you know your hair follicles respond to cortisol? All phases of hair growth are impacted by cortisol. We usually see cortisol-influenced hair loss most evident with acute stress as immediate hair loss or hair thinning, but we may also see this with longer-term stress as hair thinning and continued hair shedding.
Stress-induced hair loss, known as Telogen Effluvium, is typically temporary and resolves once the underlying cause is addressed.
Cortisol & Metabolism
When cortisol spikes, we see a chain reaction that allows our body to prioritize sugar (cortisol = glucocorticoid) as the body needs quick energy to deal with stress. This results in:
- Gluconeogenesis with reduced glycogen synthesis
- Muscles stop intaking glucose and increase protein degradation to support glucose levels
- Lipolysis to supply fatty acids for beta oxidation (for more glucose production).
This is effective and efficient for acute stress but may likely result in dysregulated metabolism when chronic, increasing risk for metabolic disease, cardiovascular risk and weight changes.
Although stress is an important part of every day, increased stress around the holidays can lead to negative health outcomes.
Address Holiday Stress With These Supportive Maneuvers
| Deep Breathing & Meditation |
| Set aside 9 minutes of deep breath work meditation and your system will feel calmer and more regulated! source: meditation |
| Sufficient Sleep |
| Cortisol response is influenced by sleep patterns. When sleep patterns are off or unpredictable, our cortisol levels will also be off. Establishing predictable sleep and rest routines is essential for healthy cortisol regulation. |
| Treat yourself to a massage |
| Research shows that massage reduces cortisol levels by up to 30%! With the hustle and bustle of holiday activity, this may be worth the investment for mental, physical, and emotional health. source: massage |
| Movement |
| Low-intensity exercise can help reduce levels of cortisol. High-intensity exercise may exacerbate elevation of cortisol levels. Low intensity movement helps blood flow to organs, supports lymphatic drainage, and releases endorphins which help to boost mood! source: movement |
| Journal of Gratitude |
| Journaling and outlining even the small bits of excitement or things we look forward to can improve our outlook and experience. Jamie Kurtz states that “savoring” creates a deliberate and positive moment. source: FOMO gratitude |
| Adaptogens |
| Adaptogens are herbs or nutrients that help balance our stress response. Our OPTIMIZE product line is designed specifically to support bringing balance back to the HPA Axis. |
