What is Cortisol? It is a hormone that raises blood sugar and blood pressure in times of stress for the purpose of feeding the muscles for a potential fight or flight response.
What can trigger Cortisol spikes other than high stress situations? Lack of sleep, ANY stress, over exercise, heavy workouts, and caffeine.
What does Cortisol do when you have too much, too often? It can cause high blood pressure, diabetes, increased belly fat, memory problems, autoimmune diseases, depression, insomnia, poor would healing, and basic weight gain.
Could this one hormone be the source of many of my medical problems? I am certainly long-term sleep deprived as I have insomnia (it takes me hours to fall asleep no matter how exhausted I am) but I still have to get up for the kids every day. I am certainly regularly stressed (special needs kids, finances, migraines, physical pain, etc). I certainly have many years of inexplicable weight gain and memory and concentration problems.
If it is the source, how do I reduce it? If Cortisol is caused by sleep deprivation, and Cortisol causes insomnia, then Cortisol causes more Cortisol. So, what else can I do?
I'm not a "heavy exerciser", so I don't have to worry about that Cortisol trigger and modify my method of exercise. I do drink caffeine, but in the last few months I have actually reduced my intake by a lot because of my insomnia. Mostly now it's just my morning coffee. I suppose I could reduce it further by switching to decaf after the first cup, and eventually by eliminating caffeine altogether. Life stress is what it is, and there isn't much I can do about it.
Are there any other options? Are there supplements? After much reading I did find a few possibilities. Some sound more promising than others.
Fish Oil (Omega 3): 2,000mg a day is supposed to reduce Cortisol levels, in addition to its many other health benefits. It is well documented as safe for most people to take. Side effects are mostly fish scented breath. (Ew.) If only I could get past the smell when I open the bottle. Alternatively, I could increase my fish intake. I think I'd personally rather do that. "Fatty fish, such as salmon, lake trout, herring, sardines and tuna, contain the most omega-3 fatty acids and therefore the most benefit. For adults, at least two servings of omega-3-rich fish a week are recommended. A serving size is 3.5 ounces (99 grams), or about the size of a deck of cards." -Mayo Clinic
Chromium: supposedly helps stabilize blood sugar and thus reduce Cortisol spikes. Some believe it is helpful in treating diabetes and cholesterol problems, but none of these have been evaluated, much less proven, and too much chromium has been proven harmful. I won't be trying this.
B Vitamins: Another well documented vitamin with numerous uses According to research, B vitamins, particularly Vitamin B5 (pantethine), work to reduce the hypersecretion of cortisol. Paradoxically, excess cortisol depletes B vitamins from the system, so people with high stress levels tend to be woefully deficient in these powerful nutrients. The B vitamins are most effective when taken together, thus eating foods that are high in all B vitamins such as liver, or taking high quality B vitamin supplements is crucial in restoring energy levels." -http://blog.radiantlifecatalog.com It is helpful in a number of ways, but exceeding 100mg a day of B6 can be harmful. If you choose a B Complex daily vitamin, make sure it has Vitamin C in it, as Vitamin C is needed for the absorption of B Vitamins.
Cayenne: It is believed to help with pain relief, cancer prevention, weight management, and joint health. The recommended dosage is 450mg in the morning and again mid-day, with meals. It has been known to cause gastrointestinal distress just as eating very spicy foods would. This is not a good idea if you are already ulcer prone, or already have stomach acid problems. (I had my first ulcer at 17, so I will be avoiding this one, also.)
Ginger: Claims to help with nausea, dizziness, menstrual cramps, and arthritis. Testing has been inconclusive on most of these, though there is strong evidence it helps with osteoarthritis. It can cause diarrhea, heartburn, and stomach distress, so stay under 5mg a day if you try it, and take it with food in the morning. This is another I will skip as a supplement pill, but I could easily add a cup of ginger tea a day to my diet and I already have it in my cupboard for nausea.
Rhodiola: This is a form of Ginseng. Studies in multiple countries have shown it to be helpful with Cortisol levels, stress, anxiety, depression, fatigue, attention span, and memory problems. It's most common side effects were dizziness and dry mouth. Studies I read recommended using the standard extract with 2-3% Rosavin and 0.8-1% Salidroside and to start with 100mg/day for a week and increase by 100mg/day, up to a total of 400mg/day, if needed. It should be taken early in the day because, like ginseng in energy drinks, it has an energizing effect and can cause sleep interference.Obviously, don't start taking any supplement without talking to your doctor about it first. I am certainly not an expert and don't know what may react with your particular medications or health conditions.
I plan on discussing Rhodiola with my doctor on my next visit and asking about pairing it with a B boost vitamin. I know I can take the B boost and already have it in my home. I would like to try the combination of the B boost and Rhodiola (and increase my fish intake) for a couple months and see if it helps any.
After all these years of fruitless doctor appointments and specialists, wouldn't it be amazing if Cortisol was the problem, and if I could fix it??
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