While we all know how exercise can release dopamine and make you feel a “runner’s high” after an intense workout, there are many other hormones that are released after a good workout. One of those hormones is cortisol.
What is Cortisol?
Cortisol is a hormone produced by the adrenal glands in response to stress. During exercise, cortisol levels can increase, especially in high-intensity or prolonged workouts. This rise in cortisol helps mobilize energy by breaking down muscle proteins into amino acids and converting them into glucose, providing fuel for the body.
Why is Cortisol Bad?
Chronically elevated cortisol levels can lead to several health risks, including a weakened immune system, increased abdominal fat, higher blood pressure, and increased risk of heart disease. High cortisol levels are also known to contribute to mental health issues like anxiety and depression, impair cognitive function, and decrease bone density, raising the risk of osteoporosis.
How Does Exercise Reduce Cortisol?
While intense activity causes cortisol to be released by your body, there are many other factors that impact cortisol production, including stress and excess body fat.
Manage & Regulate Stress Levels
Regular physical activity helps alleviate stress by promoting the release of endorphins, which are natural mood enhancers. People who are prone to elevated stress levels oftentimes have increased baseline levels of cortisol levels in their blood. Lowering and maintaining reduced stress levels can lead to a decrease in cortisol production over time.
Improve Sleep Quality
Exercise, particularly when done earlier in the day, can improve sleep quality. Better sleep helps regulate cortisol levels, as poor sleep is associated with higher cortisol.
Manage Body Fat
High cortisol is linked to increased abdominal fat, which further promotes cortisol production. Exercise helps reduce body fat, breaking this cycle and contributing to lower cortisol levels.
For optimal results, it’s important to engage in a balanced exercise routine that includes a mix of aerobic activities, strength training, and low-impact cooldown activities like stretching to promote relaxation. Additionally, ensuring proper recovery and avoiding overtraining are key to preventing excessive cortisol production.
Exercise & Nutrition go Hand-in-Hand To Manage Cortisol
In conjunction with regular exercise and activity, certain foods can help reduce cortisol levels and support overall stress management.
Fruits & Vegetables with Anti-Inflammatory Properties
Fruits and vegetables like berries, oranges, spinach, and broccoli can help reduce inflammation and support the immune system, as they’re packed with antioxidants, vitamins, and minerals. Vitamin C, found in citrus fruits, can particularly help lower cortisol levels.
Make Smart Grain Choices
Oats, quinoa, brown rice, and whole wheat are high in fiber and help stabilize blood sugar levels. Stable blood sugar levels can prevent cortisol spikes, which can occur in response to low blood sugar.
Omega-3 Fatty Acids
Salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been shown to reduce inflammation and lower cortisol levels. If you’re not a fan of fish or seafood, you can also get Omega-3s from flaxseed, chia seeds, and walnuts. Omega-3s are also known to support brain health and improve mood.
Look to Nuts and Seeds for Magnesium
Almonds, walnuts, flaxseeds, and chia seeds are good sources of magnesium, which is known to help regulate cortisol production. Magnesium also promotes relaxation and improves sleep quality.
Work With a Personal Trainer To Manage Stress & Reduce Cortisol Levels
By working with our team of expert in-home personal trainers, our team will ensure to help guide you on your fitness journey with tailored exercise routines with proper cool-down processes and dietary recommendations to help you reach your fitness goals while providing strategies to reduce your stress levels along the way.
Contact us to learn more about our approach to in-home personal training for people of all ages and abilities.
Gera is the Founder and Head Trainer of First Class Personal Training with over 20 years of professional experience, not only as a personal trainer but also as a nutrition and wellness counselor and a post rehabilitation specialist.
