What is Cortisol and how can yoga impact yours?
Cortisol is having a moment in the wellness space right now, and we’re here for it.
So, what’s the deal with cortisol and why should you care?
What is cortisol? It’s your body’s stress hormone that keeps you safe when you need to fight or flee a dangerous situation. As the ring leader of all other hormones, cortisol tells the others what to do. Ideally, cortisol keeps you alert and ready to fight off that any threat. However, when it’s high, your body perceives danger and redirects all energy towards keeping you safe. And,. our nervous systems haven’t evolved to know the difference between a true famine or a saber tooth tiger, and a rude comment on your social media.
According to the Holistic Psychologist, “our modern lifestyles filled with constant stimulation and pressure can chronically elevate cortisol levels, leading to burnout and fatigue. It’s important to prioritize self-care and stress management strategies to protect our health.”
Our lives are so filled with deadlines and caffeine that we have thrown our cortisol levels off balance. Our bodies respond to stressors with the fight or flight response, which was originally meant to help us escape predators. However, in our current non-life-threatening situations, this response can lead to imbalanced cortisol levels and other hormonal imbalances.
A study published in the Journal of Alternative and Complementary Medicine ("Yoga as a Complementary Therapy for Stress Management" (2008)) examined the effects of yoga on cortisol levels in participants over a 10-week period. The researchers found that regular yoga practice significantly reduced cortisol levels, which correlated with decreased stress and improved mood. This study suggests that yoga can be an effective tool for managing stress and balancing cortisol levels.
Three other studies had similar results:
"The Impact of Yoga on Cortisol and Stress: A Meta-Analysis" (2017)
A meta-analysis published in Psychoneuroendocrinology reviewed multiple studies on the effects of yoga on cortisol levels. The analysis concluded that yoga consistently reduces cortisol levels across various populations, including those with chronic stress. The reduction in cortisol was also associated with improvements in mental health and emotional well-being.Yoga Practice Reduces the Secretion of Cortisol in Healthy Women" (2011)
This study, published in the Journal of Women's Health, focused on healthy women who practiced yoga regularly. The results showed a significant decrease in cortisol secretion after a yoga session, particularly in participants who practiced for more than six months. The study emphasized the role of yoga in promoting relaxation and stress reduction."Long-term Yoga Practice and its Effects on Cortisol and Inflammatory Markers" (2020)
A study in Frontiers in Human Neuroscience investigated the long-term effects of yoga on cortisol and inflammation. The researchers found that participants who engaged in long-term yoga practice had lower baseline cortisol levels and reduced markers of inflammation compared to non-practitioners. This study highlights the potential of yoga to promote long-term health benefits through cortisol regulation.
So, how can we balance cortisol and promote overall well-being?
Here are five small changes you can make to do just that:
1.If you aren’t convinced yet - try it for yourself… Get your zen on with yoga: Practicing yoga lowers cortisol levels and promotes relaxation. The mindful movements and focus on breath can help calm the nervous system and reduce stress.
2. Ditch the late-night Netflix binges: Blue light exposure from screens can disrupt your circadian rhythm and interfere with quality sleep. Limit screen time before bed to ensure a restful night's sleep.
3. Prioritize 8 hours of sleep: Adequate sleep is crucial for hormone regulation and overall health. Aim for a consistent sleep schedule to support your body's natural rhythms.
4. Get some morning sunlight: Exposure to natural light in the morning can help regulate your internal clock and boost mood. Try to spend some time outdoors upon waking up to kickstart your day on a positive note.
5. Hug a puppy (or a friend): Physical touch and social connections can help reduce stress and release oxytocin, the "love hormone." Spending time with loved ones, whether human or furry, can provide comfort and emotional support.
As the book "Burnout" suggests, finding a balance between yoga and more active movements can be key in managing cortisol levels. While yoga promotes relaxation and mindfulness, incorporating more active movements can help release pent-up tension and energy.
Listen to your body and choose the right practice for your needs at any given time. We are here to help you by providing opportunities to rest or move stress through your body. By incorporating yoga, and fostering positive social connections, you can create a more harmonious relationship with cortisol and navigate the highs and lows of stress with grace.
Remember, it's all about finding that balance and nurturing yourself in mind, body, and spirit. So, hug your puppy, roll out your yoga mat, and remember, very little of your life is ACTUALLY urgent..