Cortisol: The Stress Hormone

1.   The Science of cortisol

Scott Sonnon

• Cortisol, the stress hormone is a steroid hormone released during stress within human body. The cortisol is generated from cholesterol within the two adrenal glands located above each kidney which also controls its secretion along with the hypothalamus and the pituitary gland. 
• Human Brain has an amazing stress response. Upon perception of threat, Amygdala, the two almond shaped structures in the brain responsible for emotional processing of signals, send distress warnings to the Hypothalamus, the command centre for a number of important functions such as circadian rhythms, sleep, thirst, hunger, body temperature, etc and which links the nervous system to the endocrine system through the Pituitary Gland. The Hypothalamus, in turn, sends two signals, one being a nerve impulse through the Spinal Cord and the other a chemical signal through the Pituitary Gland, to the Adrenal Glands.Upon receiving the nerve impulse, the Adrenal Glands release Adrenaline in the blood stream resulting in an immediate short term stress response by bringing about a number of physiological changes in the body such as, heightened rate of heart beat, increased blood supply to the muscles, heart and other vital organs, rapid breathing due to opening of small airways in the lungs, increase in pulse rate and blood pressure, increase in metabolism, etc.This puts the brain on high alert resulting in sharpening of senses like sight, hearing, etc. Further, adrenaline triggers release of blood sugar (glucose) and fats from temporary storage sites in the body to supply additional energy for the fight or flight response which is essential for survival during stress. On the other hand, the chemical signal sent by the Hypothalamus to the Pituitary Gland results in the latter secreting Adrenocorticotropic Hormone targeting the Adrenal Glands and causing the latter to secrete Cortisol in the blood stream, as a measure of long term stress response. This network is called the HPA (Hypothalamic Pituitary Adrenal) Axis. Cortisol revs up the  body by increasing the blood pressure and blood sugar levels. Generally Cortisol plays a very important role in the body's 24 hour cycle and more importantly during stress. In situation of stress additional levels of Cortisol controls internal inflammation and increases the blood glucose levels to enable the body to fight stress. However, if Cortisol levels remain elevated for prolonged periods, it suppresses the immune system, causes insulin resistance, thyroid resistance, diabetes, weight gain, fatigue, etc.
• Cortisol is released in response to activities as simple as waking up in the morning, exercising, and acute stress. It is extremely important to the overall health and well being because most of the body cells have cortisol receptors. Cortisol regulates the body energy by selecting the optimum amounts of nutrients from the food for conducting the physiological functions of the body.
• The high cortisol levels within the body lead to weight gain specially in face, abdomen and chest and can also be linked with depression and anxiety. 
• Low levels of cortisol cause fatigue, muscle loss, weight loss, mood swings and changes to the skin.

2. Cortisol and fitness

Adam Steer of http://bodyweightcoach.com/about/ explains the role of cortisol in the health and fitness, specially in contemporary lifestyle.  

" There are no "bad" hormones.But when hormones get unbalanced, bad things happen in your body.There's one particular hormone that's directly responsible for adding unwanted fat around your bellybutton. It's called cortisol.Your body releases cortisol when you're under stress. It’s part of the whole “fight or flight” response. It worked great for our caveman ancestors when they were being chased by a lion. But it isn't so great for us now...You see, many of us are walking around with high cortisol levels all the time.It happens thanks to everyday stressors, like a fight with your spouse or a rough day at work.Even strenuous exercise like jogging can raise your cortisol to sky-high levels.And these increased cortisol levels could be making you fat.The kind of fat you’re most likely to store from elevated cortisol is called visceral fat — the dangerous belly fat that’s linked to diabetes, high blood pressure and high cholesterol levels.So what can you do about it?Unfortunately, it’s almost impossible to totally erase stress from our lives. But research points to a powerful solution:

=> Exercise method proven to reduce cortisol AND burn bodyfat 

 "By using this method, you can get the same powerful fat-blasting effects of vigorous cardio exercise AND reduce your cortisol levels at the same time.And THAT can help you lose stubborn flab and bellyfat… and keep it off! Forget about the boring monotony of jogging, running on a treadmill or riding a stationary bike. Do this instead: "



=> Replace monotonous cardio with this cortisol-busting method 

It almost feels like dancing. Believe it or not, you'll actually have FUN while you’re getting fit and toned! And you’ll be seriously amazed at how it really does help you drop those extra pounds."

Another great source of amazing workouts is Scott Sonnon's site

http://www.rmaxinternational.com/om/home.php

which showcases innovative workouts based on bodyweight, dumbells, kettlebells and clubbells.

If paying for workouts is not an option both the above trainers also have provided many workouts for free on their youtube channels.

Also check out the innovative marriage of yoga and clubbell by Summer Huntington

http://www.clubbellyoga.tv/