Balancing Cortisol: A Journey to Digestive Harmony
Cortisol is a hormone produced in the adrenal glands, but
where are the adrenal glands? They sit
right on top of each kidney.
We also know cortisol as the primary stress hormone, and for
someone who is highly stressed often, cortisol may begin to effect digestion.
It may cause an increase in sugar in the body, often
referred to as glucose found in the bloodstream, it can also diminish the
healing capacity of the body itself.
Long term high cortisol can also progress into “Cushing
Syndrome”, which shows as a fatty hump between the shoulders, rounded face, and
may cause high blood pressure, or bone degeneration.
Cortisol is one of 3 hormones know as stress hormones we
also have epinephrine being adrenaline, and norepinephrine, which assist the
autonomic nervous system to regulate.
These hormones assist the body to adjust in high stress situations, to
represent a flight or flight situation where we need that boost of energy to outrun
a predator back in the old days. How ever today, it looks like an increased
heart rate, blood pressure as well as blood sugar levels.
If we look at cortisol and insulin being released together
in the body, they create a fat storing enzyme, lipoprotein lipase (LPL), which may
result in excess belly fat, which may also lead to cell damage.
On the other hand, low cortisol may be a cause of
depression, fatigue, and weight gain, however that has more to do with the
hormone Leptin, which will be discussed at a later stage.
Cortisol itself in a balanced level, will assist to regulate
wight, appetite, blood sugar and blood pressure. When elevated for prolonged periods, some
symptoms may be experienced as anxiety, headaches, fogginess, digestive upset,
low immune function, and weight gain, to name a few. What we are looking at today, is the
digestive upset.
If we think of Cortisol being elevated, putting pressure on
the pancreas to release elevated levels of insulin into the body, causing
weight gain. Cortisol can also affect the body tissue, and control how the body
utilizes fat, protein, and carbohydrate synthesis.
Something else to think about is Cortisol also effects the liver.
If we think of the liver to have a crucial part to detoxifying our body, it
also affects the detoxification of the brain.
The blood is meant to carry and
filter out excess waste products from the digestive system back into the body,
and if it fails to do this, we may end up with built up toxins in the blood,
leading to inflammation, which will be discussed later on, and we may also
begin to experience brain fog, known as
Hepatic Encephalopathy (HE), and fatigue along from brain tissue showing signs
of damage. Also, if we are unable to detoxify our brain, the signals in the
central nervous system will not be preforming to peak level, allowing our
amazing self-healing mechanisms to work.
The Hippocampus is our memory center of the brain, the
amygdala signifies our fight, flight, freeze or friend response, and the prefrontal
cortex conveying our thoughts, actions, and emotions.
When the body perceives stress, whether it’s physical,
emotional, or psychological, cortisol levels rise as part of the body’s stress
response system.
One way cortisol affects digestion is through its impact on
blood flow and nutrient absorption in the gastrointestinal (GI) tract. During
times of stress, cortisol redirects blood flow away from non-essential
functions like digestion and towards vital organs and tissues needed for the
“fight or flight” response. This can lead to reduced blood flow to
the GI tract, slowing down digestion and nutrient absorption.
In our digestive system, high levels of Cortisol can impair
the absorption of micronutrients such as iron and B12.
Iron Is crucial for oxygenating blood, converting blood
sugar to energy, supporting immune function, aiding in cognitive function as
well as support regeneration of skin, hair, and nails, whereas Vitamin B12
assists to ensure that nerve cells remain healthy.
When cortisol starts impacting our digestive system, it can
manifest in various ways. This includes experiencing abdominal discomfort,
inflammation due to the accumulation of toxins, and issues like constipation.
Additionally, cortisol can heighten stomach acid production, potentially
triggering symptoms such as acid reflux or heartburn in certain individuals.
Prolonged exposure to elevated cortisol levels may further disturb the delicate
balance of beneficial bacteria in the gut, potentially resulting in digestive
concerns like bloating, gas, or alterations in bowel habits.
Beyond Symptoms: Root Causes (External)
Chronic Stress – Ongoing stress from work,
relationships, finances, or other life circumstances can lead to chronically
elevated cortisol levels.
Poor Sleep Quality – Inadequate sleep or disrupted
sleep patterns can dysregulate cortisol levels.
Unhealthy Diet – Poor nutrition, excessive caffeine
or sugar intake, and irregular meal patterns can impact cortisol levels.
Sedentary Lifestyle – Lack of physical activity can
contribute to stress and cortisol dysregulation.
Underlying Health Conditions –Certain medical
conditions such as Cushing’s syndrome, thyroid disorders, or adrenal gland
disorders can cause elevated cortisol levels.
Trauma or PTSD – Past trauma or ongoing
post-traumatic stress disorder (PTSD) can lead to dysregulated cortisol levels.
Workplace Environment –High-pressure work
environments, job insecurity, or workplace conflicts can contribute to chronic
stress and elevated cortisol levels.
Relationship Issues – Conflict or strained
relationships with family members, friends, or romantic partners can contribute
to chronic stress.
Financial Strain – Financial worries, debt, or
instability can be significant sources of stress.
Lack of Social Support – Feeling isolated or lacking
social support can increase stress levels.
Perfectionism or Overachievement – Unrealistic
expectations of oneself or constant pressure to excel can contribute to chronic
stress.
Beyond Symptoms: Root Causes (Internal)
Stress Response – The body’s natural response to
stress involves the release of cortisol. Chronic stress can lead to
persistently elevated cortisol levels, which can disrupt digestive processes
over time.
Autonomic Nervous System Dysregulation- Cortisol
release is intricately linked with the autonomic nervous system (ANS), which
regulates involuntary bodily functions, including digestion. Dysregulation of
the ANS, often seen in chronic stress or anxiety disorders, can contribute to
cortisol imbalances and subsequent digestive issues.
Inflammation – Elevated cortisol levels can
exacerbate inflammation in the body, including the gastrointestinal tract.
Chronic inflammation in the gut can impair digestive function and lead to
symptoms such as abdominal pain, bloating, and inflammation-induced digestive
disorders.
Gut Microbiota Imbalance – Cortisol can influence the
composition and diversity of the gut microbiota, the trillions of
microorganisms residing in the digestive tract. Disruptions in the balance of
gut bacteria, known as dysbiosis, can occur with prolonged cortisol exposure,
contributing to digestive disturbances.
Hormonal Interactions – Cortisol interacts with other
hormones involved in digestion, such as gastrin and secretin. Imbalances in
these hormonal interactions, often influenced by cortisol levels, can impact
gastric acid secretion, gut motility, and nutrient absorption.
Blood Flow Redistribution – During the stress
response, cortisol promotes the redirection of blood flow away from
non-essential bodily functions, including digestion, and towards vital organs
and tissues needed for immediate survival. This redistribution of blood flow
can impair digestive processes.
Hypothalamic-Pituitary-Adrenal (HPA) Axis Dysfunction – The
HPA axis, which governs the body’s stress response and cortisol regulation, can
become dysregulated with chronic stress or other physiological imbalances.
Dysfunctional HPA axis activity can perpetuate cortisol dysregulation and
exacerbate digestive issues.
Metaphysical Connections:
Abdominal Cramps – Fear,
signaling a resistance to the natural flow of processes in life. It represents
a struggle against moving forward.
Aches – Longing
for love and physical touch, a yearning to be held and comforted emotionally.
Acid Reflux
– Struggling to digest life’s challenges. Feeling uneasy with
your surroundings, emotions, and experiences. Frustrated by the lack of control
over your circumstances. Wrestling with guilt from past decisions.
Allergies – Denial
of personal power, an unwillingness to assert oneself. Allergies may manifest
when one feels unable to stand up for their beliefs.
Anxiety – Lack
of trust in the natural flow of life and the unfolding of events. Anxiety
suggests a resistance to the present moment.
Constipation – Incomplete
releasing, holding onto emotional baggage from the past. It may also indicate
feelings of guilt and stinginess.
Cramps – Tension,
fear, gripping, and holding onto emotions or situations. Cramps reveal a
struggle to let go.
Diarrhea – Fear
and rejection, an urgent need to escape or run away from a situation or
emotion.
Fatigue – Resistance,
boredom, and a lack of love for one’s activities. Fatigue indicates a
disconnect from passion and purpose.
Gas – Gripping
fear and holding onto undigested ideas. Gas symbolizes a reluctance to release
mental burdens.
Indigestion
– Struggling to process life’s experiences. Judgment, anger, or unrealistic
expectations weighing you down. Wrestling with disappointment, fear of failure,
or resistance to change. Finding yourself in disagreements with others, perhaps
being overly opinionated, insecure, or self-righteous.
Inflammation – Fear,
seeing red, and inflamed thinking. Inflammation reflects anger and frustration
towards conditions in one’s life.
Intestines – Symbolizes
assimilation and absorption, reflecting how one internalizes and processes life
experiences.
Liver – The
seat of anger, chronic complaining, and fault-finding to deceive oneself. Liver
issues may arise from internalized negativity.
Nausea – Fear
and rejection of an idea or experience, causing a visceral reaction of
discomfort.
Pain – Guilt
and a subconscious desire for punishment. Pain becomes a physical manifestation
of internalized emotional burdens.
Stomach – Holds
nourishment and digests ideas. Dread and fear of the new, indicating an
inability to assimilate novel concepts or experiences.
The underlying thread that ties
these metaphysical connections is a profound struggle with time – oscillating
between past and future, often driven by fear, and the repetition of emotional
patterns. The body becomes a canvas, painting the story of our emotional
landscape, urging us to recognize, release, and embrace the present for
holistic well-being.
Natural Remedies and Suggested Herbs
Ashwagandha- Ashwagandha is
an adaptogenic herb that has been used in Ayurvedic medicine for centuries to
help the body manage stress. Research suggests that ashwagandha may reduce
cortisol levels and improve stress-related symptoms.
Rhodiola Rosea – Rhodiola is
another adaptogenic herb known for its stress-reducing properties. It may help
the body adapt to stress and reduce cortisol levels, potentially improving
energy levels and mood.
Holy Basil (Tulsi) – Holy
Basil is revered in Ayurvedic medicine for its adaptogenic properties and
ability to promote relaxation. It may help reduce cortisol levels and alleviate
stress-related symptoms.
Liquorice Root – Liquorice
root contains compounds that may help regulate cortisol levels by inhibiting
the enzyme that converts cortisol to its inactive form. However, long-term use
of liquorice root should be approached with caution due to its potential to
raise blood pressure and cause other side effects.
Ginseng – Ginseng is an
adaptogenic herb that may help the body cope with stress and support adrenal
gland function. It has been traditionally used to improve energy levels and
reduce fatigue.
Chamomile – Chamomile is
well-known for its calming properties and may help promote relaxation and
reduce cortisol levels. It is often consumed as a tea or taken as a supplement.
Passionflower – Passionflower
has mild sedative effects and may help promote relaxation and reduce anxiety.
It may also help lower cortisol levels and improve sleep quality.
Lemon Balm – Lemon balm is a
member of the mint family and has been traditionally used to reduce stress and
promote relaxation. It may help lower cortisol levels and improve mood.
Valerian Root – Valerian
root is often used as a natural remedy for insomnia and anxiety. It may help
promote relaxation, reduce cortisol levels, and improve sleep quality.
Magnesium – Magnesium is an
essential mineral that plays a role in stress response and relaxation.
Magnesium supplementation may help lower cortisol levels and reduce
stress-related symptoms.
Omega-3 Fatty Acids – Omega-3
fatty acids, found in fatty fish, flaxseeds, and walnuts, have
anti-inflammatory properties, and may help reduce cortisol levels and improve
mood.
The Vital Role of Nutrition
Chronic stress can lead to excessive cortisol levels, which
can have negative health effects. While there’s no single food that directly
reduces cortisol levels, incorporating a balanced diet rich in certain
nutrients can help manage stress and support overall health, indirectly helping
to balance cortisol levels. Here are some foods that may help:
Complex Carbohydrates – Foods such as whole grains
(oats, quinoa, brown rice), legumes (beans, lentils), and starchy vegetables
(sweet potatoes, squash) can help regulate blood sugar levels and promote
steady energy, which can indirectly help manage stress.
Fruits and Vegetables – Rich in antioxidants,
vitamins, and minerals, fruits and vegetables support overall health and may
help combat oxidative stress caused by high cortisol levels. Berries, leafy
greens, citrus fruits, and colourful vegetables are particularly beneficial.
Fatty Fish – Fish like salmon, mackerel, and sardines
are high in omega-3 fatty acids, which have anti-inflammatory properties and
may help reduce stress levels.
Nuts and Seeds – Almonds, walnuts, flaxseeds, and
chia seeds are good sources of healthy fats, fibre, and stress-reducing
nutrients like magnesium and vitamin E.
Lean Protein – Incorporating sources of lean protein
such as poultry, tofu, tempeh, and legumes can help stabilize blood sugar
levels and support muscle repair and growth, which can aid in stress
management.
Probiotic-Rich Foods – Fermented foods like yogurt,
kefir, kimchi, and sauerkraut contain beneficial probiotics that support gut
health. Emerging research suggests a connection between gut health and stress
regulation.
Green Tea – Green tea contains an amino acid called
L-theanine, which has been shown to have a calming effect on the brain and may
help reduce cortisol levels.
Dark Chocolate – Dark chocolate with a high cocoa
content (70% or higher) contains antioxidants and flavonoids that may help
reduce stress and improve mood in moderation.
Herbal Teas – Certain herbal teas, such as chamomile
tea and passionflower tea, have calming properties that may help reduce stress
and promote relaxation.
Water – Staying hydrated is important for overall
health and can help regulate cortisol levels. Dehydration can exacerbate stress
responses in the body.
It’s important to note that while these foods may support
stress management and overall health, maintaining a balanced diet, regular
exercise, adequate sleep, and stress-reduction techniques are also crucial for
managing cortisol levels effectively. Additionally, individual responses to
foods can vary, so it’s essential to pay attention to how your body reacts to
different foods and adjust your diet accordingly.
The Kinesiology Approach
At Evolve Your Bliss, we specialize in guiding individuals
towards optimal digestive health and holistic well-being. Our expert
practitioner focuses on delivering results that leave you feeling rejuvenated,
balanced, and empowered.
Through our tailored approach, we address key factors that
impact digestive harmony, such as stress-related imbalances, hormonal
fluctuations, and the well-being of your autonomic nervous system and gut
flora. By targeting these areas, we aim to restore balance and vitality to your
digestive system, allowing you to experience improved energy levels, enhanced
mood, and greater overall well-being.
We believe in nurturing your body’s innate ability to heal
and thrive. With personalized corrections and compassionate support, we empower
you to navigate your journey towards digestive harmony with grace and
resilience. Our approach is designed to honour your unique experience,
providing you with the tools and guidance needed to achieve lasting results and
embrace a life of blissful equilibrium.
Empowering Stress Relief: Nurturing Self-Care
In the pursuit of stress relief and balance, incorporating
mindfulness practices such as meditation, deep breathing exercises, or gentle
yoga can foster a greater sense of calm and relaxation. Engaging in regular
physical activity, whether through brisk walks or soothing movement practices
like Tai Chi, can help calm the autonomic nervous system and uplift the spirit.
Prioritizing quality sleep by establishing soothing bedtime routines and
optimizing sleep environments is crucial for overall well-being and stress
management.
Setting boundaries and prioritizing self-care activities are
essential for preventing burnout and maintaining balance in life. Treat
yourself to nurturing experiences like soothing baths, journaling, or indulging
in hobbies that bring joy and relaxation. Seeking support from friends, family,
or therapists can provide invaluable emotional resilience during challenging
times.
Consider the holistic benefits of therapies like Lomi Lomi
Hawaiian Massage and Kinesiology. Lomi Lomi Hawaiian Massage offers a nurturing
touch that promotes deep relaxation, muscle tension relief, and a sense of
inner peace. Meanwhile, Kinesiology techniques can help identify imbalances in
the body’s energy systems, facilitating digestion and restoring cortisol
balance.
Evolve Your Bliss provides a safe haven to rejuvenate,
re-align, and reconnect with oneself. With a focus on holistic well-being, it
offers nurturing experiences that promote relaxation, inner harmony, and
self-discovery. Embrace the journey towards stress relief and self-care and let
Evolve Your Bliss be your guide to nurturing your mind, body, and spirit.
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Written By Jay Turner, 2024