Most people are aware that cortisol is in their bodies and can be a
good thing. Cortisol is a hormone secreted by the adrenal glands to help
regulate blood pressure, maintain insulin release and inflammation response.
Small charges to this hormone provide quick bursts of energy – (Flight or fight syndrome) something I am sure we have all
experienced and can also bring about lower sensitivity to pain.
Training too much can cause chronic stress levels in your body, as
it does not get the chance to recover, therefore, undoing all the hard work and
results you are trying to achieve.
By being in a constant high-stress state, (whether exercise or
work/life related) you can seriously affect your body and health, causing:
Decreased muscle tissue Decreased bone density Increased stomach fat Increased anxiety and sleep deprivation Weakened immune system Higher blood pressure
I recently went through such an awful period of high-stress after
losing my most beloved dog where I did not sleep for weeks without the help of
medication and saw massive changes to my immune system, muscle tissue and
anxiety levels.
In this day and age with such a high-stress culture, the key is
learning to moderate in all areas that put your body and mind under stress.
Learning calming techniques to keep your cortisol levels healthy and
under control is essential some examples are below:
Meditation-my go to! Twice a day, every day! If new to meditation, find
a quiet place to sit, close your eyes and focus on your natural breathing. Be still, be silent and be present. Start with 5mins a day and work up to 20mins.
Breathing Exercises-I am a big fan of pranayama and kapalabhati
(yoga breathing) but if this is unknown to you, just start with the basic,
Close your eyes, be still, breath in for 3 long seconds, out for 4
long seconds and repeat.
Sleep– so important, especially on training days to calm the body,
if you are able to, switch everything off early and reward your body with a
well-earned deep rest. (if you struggle to sleep- points 1 and 2 will help)
Reduce training frequency –when training high intensity, rest days
are so important, 3-4 training sessions a week is ideal. If you are restless on
your days off, go for a long walk in nature to reconnect and relax.