Exercise and the Cortisol Conundrum

We know that exercise is good for us. However, as with much of our humanness, it’s not that simple.

When it comes to exercise, the process of Cortisol secretion presents us with a Cortisol Conundrum.

We need Cortisol – it helps us wake up our body after sleep, and it gets our body into a totally awake state when we need to fight or flee from a perceived threatening or dangerous situation – that is, when we experience stress.

Exercise forces the body to deviate temporarily from its natural state (referred to as homeostasis). It is perceived as a stress and causes the release of Cortisol to assist in preparing the body to fight or in flight.

Cortisol has its upside. It is an anti-inflammatory agent, and in large doses it can act as an antihistamine as well as regulating blood pressure. On the downside, the negative of constant high levels of Cortisol make you more susceptible to illness or infection, inhibit bone formation and density, can reduce libido, and other nasties.

Ironically, one of the ways for the body to burn off excess Cortisol is to exercise – it’s like the body has been given the message to get ready for a fight – Cortisol is released and stimulates a number of processes that allow the body to access a tremendous amount of instant energy (for the fight) – and then we don’t do anything with that energy (i.e., we don’t actually have a fight) – and it needs to be burned off. Short bursts of high intensity anaerobic activity like sprints can assist.

You can increase the threshold point for the release of Cortisol – i.e., the level of exertion at which Cortisol is released, by systematically progressing your training.

For example, if you begin an exercise program walking at a 10 km per hour pace, Cortisol will be released at that intensity. However, as your training progresses and you begin walking at a 20 km per hour pace, the body will not perceive the 10 km per hour pace to be as stressful and will not release as much Cortisol.

On the other hand, the time and intensity of exercise will dictate the level of Cortisol release. If you exercise for more than 60 minutes, even at a low intensity, the body’s glycogen stores (fuel) will decrease significantly and the increased stress will cause more Cortisol release.

The more training you do, the better your body will become in dealing with physical stresses and decrease the need to release Cortisol. This effect is not limited to exercise; people who are regularly active show a decreased Cortisol response to an emotional crisis when compared to less-active people (so, fit people are more self-regulated — bargain!)

In my next blog, I will provide you with some ways to manage and/or lower Cortisol levels in your body.

 

Michelle

 

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