Mastering Cortisol: The Body's Stress Hormone

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Mastering Cortisol: The Body's Stress Hormone

​

Table of Contents:

• Introduction
• Chapter 1: Effects on Body
• Chapter 2: Causes of Elevated Cortisol
• Chapter 3: Cortisol and Testosterone
• Chapter 4: Managing Cortisol
• Conclusion

Introduction

Cortisol is a steroid hormone produced in adrenal glands. It is high in response to stress, either physical, such as illness or injury or psychological, like anxiety or emotional distress. It has also been known to follow a daily rhythm where it would peak in the morning, helping one wake up, and decreasing throughout the day.


Chapter 1: Effects on Body

There are several Cortisol Effects, but I have separated the ones that interest us.

Metabolism Regulation

Cortisol primarily exerts strong influences on metabolism by stimulating gluconeogenesis and glycogenolysis to maintain a continual supply of glucose for energy use during times of stress or on an empty stomach. Through the process of lipolysis, it liberates free fatty acids for energy. With long-term elevation, insulin resistance results, along with fat redistribution. In the case of protein metabolism, cortisol induces breakdown in muscular tissue to make available amino acids for energy use or synthesize glucose. This would be stressful to adapt, but ill-controlled cortisol levels will wreck metabolic balance, underscoring the demand for stress management and healthy lifestyle habits in healthful metabolic physiology.
https://www.ncbi.nlm.nih.gov/books/NBK538239/

Immune Function

Cortisol has dual roles in immune function. Principally, cortisol can hinder immune responses by virtue of its potent anti-inflammatory action, thus averting excessive inflammation and tissue damage. This action is advantageous in short-term stress responses. Conversely, continuous exposure to raised levels of cortisol weakens immune defenses against infection and lowers efficient immune functionality. Cortisol balance goes a long way in assuring optimum immune health and resistance to pathogens.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/

Cardiovascular System

Cortisol has an effect on the cardiovascular system by elevating blood pressure and enhancing the vasoconstrictive action of other hormones, such as adrenaline. Although this response is important for acute adaptation to stress, its baseline elevation for a long period could lead to hypertension and raise the risk of cardiac disease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1993964/

Stress Response

Cortisol plays a central role in the stress response of an organism by mobilizing energy reserves, raising alertness, and modulating immune responses against the challenge. Such chronic stress may have devastating effects on mental and somatic health if cortisol levels remain high. Issues include anxiety, depression, and inhibition of the immune system.
https://www.ncbi.nlm.nih.gov/books/NBK538239/

Bone Health

Cortisol has a key role in bone metabolism due to its ability to act on the activity of bone-forming and bone-resorbing cells. Cortisol, when increased for a short time, would seem to have an effect that increases bone turnover processes. However, chronically elevated levels of cortisol exert their action on bones by causing resorption of more bone and creating less bone, leading to low dimensions and reduced bone mineral density, eventually leading to osteoporosis and the resultant fractures later in life.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590890/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2911474/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139303/

Skin and Connective Tissue Health

Cortisol affects the health of skin and connective tissue by increasing inhibition of the synthesis of collagen and impeding standard repair processes. This could further result in delayed wound healing, thinning of the skin, and increased susceptibility to skin injuries and infections. Thus, prolonged exposure to raised cortisol results in the poor elasticity and integrity of the connective tissues related to various skin pathologies and premature aging. The management of stress and maintenance of healthful lifestyle habits are important for the balancing of cortisol levels to sustain good skin and connective tissue health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082169/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8480446/

Circadian Rhythm

Cortisol is secreted in a distinctly circadian rhythm, peaking in the early morning hours to help wake up the body before declining over the course of the day. The HPA axis handles this pattern with the help of signals from the inner clock of the body and additional cues like light or stress. Peak cortisol levels, right upon rising, give energy for the upcoming day. The gradual decline during the day will give periods of relaxation and prepare the body for sleep. Disruptions in this rhythm set the body off balance in terms of cortisol levels at some point in time, negatively affecting the whole system and leading to mismanagement of stress. Thereby, a natural sleep-wake cycle along with a minimum of stressors is essential for supporting healthy cortisol rhythms and overall physiological functioning.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830980/


Chapter 2: Causes of Elevated Cortisol

High cortisol can be due to many reasons, both physiological and environmental. Activation of the HPA axis to increase the production of cortisol is usually due to chronic stress. Other medical conditions include Cushing's syndrome, a condition wherein a person's adrenal glands produce too much cortisol, or adrenal tumors. On the lifestyle side, it is very poor sleeping habits, which lead to excessive intake of caffeine for an environment full of stress. Knowing these causes is important in effective management of cortisol level, and Girl realizes possible health effects connected with the chronic rise.

Chapter 3: Cortisol and Testosterone

Cortisol and Testosterone are both made from Cholesterol. That means if there is more Cortisol there is less Cholesterol available for producing Testosterone. Cortisol also prevents Testosterone from activating certain genes that masculinize us. And Cortisol increases aromatase expression. Aromatase expression turns Testosterone into Estrogen.
https://compass.onlinelibrary.wiley.com/doi/10.1111/j.1751-9004.2010.00316.x
https://www.ncbi.nlm.nih.gov/books/NBK278929/
https://pubmed.ncbi.nlm.nih.gov/22315456/

Chapter 4: Managing Cortisol

Clean Diet

High sugar and processed foods can lead to high levels of cortisol in the body. This type of sugary food, while being digested, tends to have a very sharp increase in blood sugar levels; then, after this peak, the pancreas releases an amount of insulin to regulate this excess glucose. Then this steep rise and consequent fall could procure stress responses leading to the release of cortisol. Diets that are high in refined carbohydrates and sugar, over time, also lead to insulin resistance. This will further perturb glucose metabolism and now sustain the cycle of increased production of cortisol. Whole foods, well-balanced nutrients, and healthy fats work together to achieve blood sugar stability and optimal cortisol regulation, and a combination promoting overall fitness and stress management.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9823716/

Exercise

Exercising is going to regulate the levels of cortisol as it reduces overall stress and improves mood. Regular exercises have been proved to lower cortisol levels with time, therefore improving stress tolerance and general well-being of the body. On the other hand, high-intensity exercise like tight weightlifting or intensive endurance training will increase the cortisol level in the body temporarily while responding to physical stress. While moderate exercise may support cortisol balance, overexertion or intense workouts without proper recovery could very well lead to chronically elevated cortisol. Balancing the exercise intensity and incorporation of rest and recovery periods within an exercise routine are quite important for maximizing cortisone regulation and hence reaping benefits through physical activity on said stress-alleviating program.

Sleep

Quality sleep is very essential in the regulation of cortisol. In deep sleep, and to a major extent when one falls asleep, one enters into important physiological processes that reset and rebalance hormone levels like cortisol. It simply means that adequate refreshing sleep is important to let the body maintain a healthy cortisol rhythm. On the other side, lack of or poor sleep may offbeat this cycle, thus raising levels of cortisol, one of the stress hormones, which makes one more prone to health complications related to stress. Good sleeping hygiene, involving regularity in sleep timing with a good environment and stress management before going to bed, is one of the most important social factors in promoting lower levels of cortisol and well-being.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/

Meditation

It is possible to lower cortisol through the use of mindfulness meditation by making a person more relaxed and lowering perceived stress. The practice involves attention focused on the present moment, without judgment, which aids in dissolving mental and emotional tension. It has been shown that regular mindfulness meditation can modulate the activities of the HPA axis and thus lower cortisol production and secretion. This can help ensure overall cortisol balance, whereby one is able to maintain a centered mental perspective and develop resilience against exogenous stressors. Mindfulness meditation enhances both psychological and physiological well-being. These activities can contribute significantly to the management of stressors and the restoration of endocrine balance.
https://pubmed.ncbi.nlm.nih.gov/23724462/

Supplements

Some of supplements that lower cortisol.

Ashwagandha https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
Rhodiola rosea https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/
NAC https://pubmed.ncbi.nlm.nih.gov/23726389/

Finding the core problem of stress

Find the core problem of your stress. Take a time, if its something that happend just take a couple days, take your mind off it by doing things you love.


Conclusion

Knowing how cortisol is affecting your body in so many ways will help to keep up your good health and well-being. Cortisol is one of the hormones required to modulate the stress response, and this thus controls many physiological activities in a human body. That delicate balance is under the influence it can happen of lifestyle but also of techniques for stress management and medical diseases. Elevated cortisol levels cause an imbalance in metabolic processes and in the immunity system. It is essential for cardiovascular health, bone density, and skin integrity. On the other side, there are ways in which cortisol levels can be effectively kept at bay through a healthy diet, regular exercises, quality sleeping habits, mindfulness meditation practices, and supplementation. Working at the real causes of stressors at the core level and practicing good health habits will set the premises for cortisol balance, alleviate the health risks associated with cortisol, and equip oneself better to give a positive response against daily stressors. This drives further home the holistic approach toward the management of health in a way that integrates physical, mental, and emotional well-being within this comprehensive mode of operation.

Spoiler: References

https://www.ncbi.nlm.nih.gov/books/NBK538239/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1993964/
https://www.ncbi.nlm.nih.gov/books/NBK538239/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590890/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2911474/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139303/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082169/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8480446/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830980/
https://compass.onlinelibrary.wiley.com/doi/10.1111/j.1751-9004.2010.00316.x
https://www.ncbi.nlm.nih.gov/books/NBK278929/
https://pubmed.ncbi.nlm.nih.gov/22315456/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9823716/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/
https://pubmed.ncbi.nlm.nih.gov/23724462/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/
https://pubmed.ncbi.nlm.nih.gov/23726389/

Spoiler: Tags

Some people i found interesting: @Orc @pneumocystosis @Clavicular @Rigged

 

[AdIndependent6291]

dnr

 

[Debetro]

Good thread but you forgot to talk about Semen Retention

 

[asdvek]

Good thread but you forgot to talk about Semen Retention

Which increases cortisol. Resisting urges skyrocket cortisol.

 

[Debetro]

Which increases cortisol. Resisting urges skyrocket cortisol.

I can't trust the opinion of someone whose nofap record is 24 days

 

[lestoa]

brb reading
i need this fr iam always so high cortisol

 

[PsychoDsk]

respectfully, dnr

 

[_looksmaxxer_]

Mastering Cortisol: The Body's Stress Hormone

​

Table of Contents:

• Introduction
• Chapter 1: Effects on Body
• Chapter 2: Causes of Elevated Cortisol
• Chapter 3: Cortisol and Testosterone
• Chapter 4: Managing Cortisol
• Conclusion

Introduction

Cortisol is a steroid hormone produced in adrenal glands. It is high in response to stress, either physical, such as illness or injury or psychological, like anxiety or emotional distress. It has also been known to follow a daily rhythm where it would peak in the morning, helping one wake up, and decreasing throughout the day.


Chapter 1: Effects on Body

There are several Cortisol Effects, but I have separated the ones that interest us.

Metabolism Regulation

Cortisol primarily exerts strong influences on metabolism by stimulating gluconeogenesis and glycogenolysis to maintain a continual supply of glucose for energy use during times of stress or on an empty stomach. Through the process of lipolysis, it liberates free fatty acids for energy. With long-term elevation, insulin resistance results, along with fat redistribution. In the case of protein metabolism, cortisol induces breakdown in muscular tissue to make available amino acids for energy use or synthesize glucose. This would be stressful to adapt, but ill-controlled cortisol levels will wreck metabolic balance, underscoring the demand for stress management and healthy lifestyle habits in healthful metabolic physiology.
https://www.ncbi.nlm.nih.gov/books/NBK538239/

Immune Function

Cortisol has dual roles in immune function. Principally, cortisol can hinder immune responses by virtue of its potent anti-inflammatory action, thus averting excessive inflammation and tissue damage. This action is advantageous in short-term stress responses. Conversely, continuous exposure to raised levels of cortisol weakens immune defenses against infection and lowers efficient immune functionality. Cortisol balance goes a long way in assuring optimum immune health and resistance to pathogens.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/

Cardiovascular System

Cortisol has an effect on the cardiovascular system by elevating blood pressure and enhancing the vasoconstrictive action of other hormones, such as adrenaline. Although this response is important for acute adaptation to stress, its baseline elevation for a long period could lead to hypertension and raise the risk of cardiac disease.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1993964/

Stress Response

Cortisol plays a central role in the stress response of an organism by mobilizing energy reserves, raising alertness, and modulating immune responses against the challenge. Such chronic stress may have devastating effects on mental and somatic health if cortisol levels remain high. Issues include anxiety, depression, and inhibition of the immune system.
https://www.ncbi.nlm.nih.gov/books/NBK538239/

Bone Health

Cortisol has a key role in bone metabolism due to its ability to act on the activity of bone-forming and bone-resorbing cells. Cortisol, when increased for a short time, would seem to have an effect that increases bone turnover processes. However, chronically elevated levels of cortisol exert their action on bones by causing resorption of more bone and creating less bone, leading to low dimensions and reduced bone mineral density, eventually leading to osteoporosis and the resultant fractures later in life.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590890/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2911474/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139303/

Skin and Connective Tissue Health

Cortisol affects the health of skin and connective tissue by increasing inhibition of the synthesis of collagen and impeding standard repair processes. This could further result in delayed wound healing, thinning of the skin, and increased susceptibility to skin injuries and infections. Thus, prolonged exposure to raised cortisol results in the poor elasticity and integrity of the connective tissues related to various skin pathologies and premature aging. The management of stress and maintenance of healthful lifestyle habits are important for the balancing of cortisol levels to sustain good skin and connective tissue health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082169/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8480446/

Circadian Rhythm

Cortisol is secreted in a distinctly circadian rhythm, peaking in the early morning hours to help wake up the body before declining over the course of the day. The HPA axis handles this pattern with the help of signals from the inner clock of the body and additional cues like light or stress. Peak cortisol levels, right upon rising, give energy for the upcoming day. The gradual decline during the day will give periods of relaxation and prepare the body for sleep. Disruptions in this rhythm set the body off balance in terms of cortisol levels at some point in time, negatively affecting the whole system and leading to mismanagement of stress. Thereby, a natural sleep-wake cycle along with a minimum of stressors is essential for supporting healthy cortisol rhythms and overall physiological functioning.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830980/


Chapter 2: Causes of Elevated Cortisol

High cortisol can be due to many reasons, both physiological and environmental. Activation of the HPA axis to increase the production of cortisol is usually due to chronic stress. Other medical conditions include Cushing's syndrome, a condition wherein a person's adrenal glands produce too much cortisol, or adrenal tumors. On the lifestyle side, it is very poor sleeping habits, which lead to excessive intake of caffeine for an environment full of stress. Knowing these causes is important in effective management of cortisol level, and Girl realizes possible health effects connected with the chronic rise.

Chapter 3: Cortisol and Testosterone

Cortisol and Testosterone are both made from Cholesterol. That means if there is more Cortisol there is less Cholesterol available for producing Testosterone. Cortisol also prevents Testosterone from activating certain genes that masculinize us. And Cortisol increases aromatase expression. Aromatase expression turns Testosterone into Estrogen.
https://compass.onlinelibrary.wiley.com/doi/10.1111/j.1751-9004.2010.00316.x
https://www.ncbi.nlm.nih.gov/books/NBK278929/
https://pubmed.ncbi.nlm.nih.gov/22315456/

Chapter 4: Managing Cortisol

Clean Diet

High sugar and processed foods can lead to high levels of cortisol in the body. This type of sugary food, while being digested, tends to have a very sharp increase in blood sugar levels; then, after this peak, the pancreas releases an amount of insulin to regulate this excess glucose. Then this steep rise and consequent fall could procure stress responses leading to the release of cortisol. Diets that are high in refined carbohydrates and sugar, over time, also lead to insulin resistance. This will further perturb glucose metabolism and now sustain the cycle of increased production of cortisol. Whole foods, well-balanced nutrients, and healthy fats work together to achieve blood sugar stability and optimal cortisol regulation, and a combination promoting overall fitness and stress management.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9823716/

Exercise

Exercising is going to regulate the levels of cortisol as it reduces overall stress and improves mood. Regular exercises have been proved to lower cortisol levels with time, therefore improving stress tolerance and general well-being of the body. On the other hand, high-intensity exercise like tight weightlifting or intensive endurance training will increase the cortisol level in the body temporarily while responding to physical stress. While moderate exercise may support cortisol balance, overexertion or intense workouts without proper recovery could very well lead to chronically elevated cortisol. Balancing the exercise intensity and incorporation of rest and recovery periods within an exercise routine are quite important for maximizing cortisone regulation and hence reaping benefits through physical activity on said stress-alleviating program.

Sleep

Quality sleep is very essential in the regulation of cortisol. In deep sleep, and to a major extent when one falls asleep, one enters into important physiological processes that reset and rebalance hormone levels like cortisol. It simply means that adequate refreshing sleep is important to let the body maintain a healthy cortisol rhythm. On the other side, lack of or poor sleep may offbeat this cycle, thus raising levels of cortisol, one of the stress hormones, which makes one more prone to health complications related to stress. Good sleeping hygiene, involving regularity in sleep timing with a good environment and stress management before going to bed, is one of the most important social factors in promoting lower levels of cortisol and well-being.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/

Meditation

It is possible to lower cortisol through the use of mindfulness meditation by making a person more relaxed and lowering perceived stress. The practice involves attention focused on the present moment, without judgment, which aids in dissolving mental and emotional tension. It has been shown that regular mindfulness meditation can modulate the activities of the HPA axis and thus lower cortisol production and secretion. This can help ensure overall cortisol balance, whereby one is able to maintain a centered mental perspective and develop resilience against exogenous stressors. Mindfulness meditation enhances both psychological and physiological well-being. These activities can contribute significantly to the management of stressors and the restoration of endocrine balance.
https://pubmed.ncbi.nlm.nih.gov/23724462/

Supplements

Some of supplements that lower cortisol.

Ashwagandha https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
Rhodiola rosea https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/
NAC https://pubmed.ncbi.nlm.nih.gov/23726389/

Finding the core problem of stress

Find the core problem of your stress. Take a time, if its something that happend just take a couple days, take your mind off it by doing things you love.


Conclusion

Knowing how cortisol is affecting your body in so many ways will help to keep up your good health and well-being. Cortisol is one of the hormones required to modulate the stress response, and this thus controls many physiological activities in a human body. That delicate balance is under the influence it can happen of lifestyle but also of techniques for stress management and medical diseases. Elevated cortisol levels cause an imbalance in metabolic processes and in the immunity system. It is essential for cardiovascular health, bone density, and skin integrity. On the other side, there are ways in which cortisol levels can be effectively kept at bay through a healthy diet, regular exercises, quality sleeping habits, mindfulness meditation practices, and supplementation. Working at the real causes of stressors at the core level and practicing good health habits will set the premises for cortisol balance, alleviate the health risks associated with cortisol, and equip oneself better to give a positive response against daily stressors. This drives further home the holistic approach toward the management of health in a way that integrates physical, mental, and emotional well-being within this comprehensive mode of operation.

Spoiler: References

https://www.ncbi.nlm.nih.gov/books/NBK538239/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1993964/
https://www.ncbi.nlm.nih.gov/books/NBK538239/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590890/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2911474/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139303/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082169/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8480446/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830980/
https://compass.onlinelibrary.wiley.com/doi/10.1111/j.1751-9004.2010.00316.x
https://www.ncbi.nlm.nih.gov/books/NBK278929/
https://pubmed.ncbi.nlm.nih.gov/22315456/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9823716/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/
https://pubmed.ncbi.nlm.nih.gov/23724462/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/
https://pubmed.ncbi.nlm.nih.gov/23726389/

Spoiler: Tags

Some people i found interesting: @Orc @pneumocystosis @Clavicular @Rigged

high iq thread, bookmarked

 

[_looksmaxxer_]

bro is here for 1 month and already cooking

 

[AdIndependent6291]

bump

 

[AdIndependent6291]

bump

 

[AdIndependent6291]

bump

 

[ADOLESCENTCEL]

ALL WATER WHY THE FUCK WOULD U WASTE UR TIME ON A THREAD ABT SOMETHING U CAN FUCKING GOOGLE SEARCH IM SICK OF THIS FUCKING FORUM BEING LOW IQ AS FUCK KID THINKS HE DID SOMETHING