Reverse, Reset, Restore
This is for all of us who have been wounded by our own (and others) judgements and expectations, who have listened to those inner voices and believed the lies we've sold ourselves and for those who truly want to love and honour who you were always meant to be. If you've struggled with self-acceptance, poor body image and a belief system that is no longer serving you (if it ever did!), then this podcast is your reminder that you're not alone and you can choose to make changes - from your health and wellbeing, to your thoughts and the way you move in the world.
Reverse, Reset, Restore
Unveiling Cortisol: Exploring its Impact on the Immune System
Embark on an intricate exploration of cortisol, the notorious stress hormone, and its profound influences on our wellbeing. As your guide, I promise that this special series "Cortisol Unveiled" will not only unravel the essential functions of this powerful hormone in emergency responses but also shed light on its crucial balance with our body. This six-part series promises enlightenment on how stress shapes our health, offering insights on lifestyle adjustments that could fortify your body's defenses. Episode by episode, we'll uncover the silver lining of stress, known as 'eustress,' and how it can surprisingly contribute to personal development and peak performance, all while keeping you riveted with practical advice for managing your stress levels holistically.
In this first episode, we're exploring cortisol's impact on your immune system, where chronic stress becomes a silent assailant, undermining your health. We'll dissect the ways heightened cortisol levels make us prey to illnesses and how we can mitigate its impact through how exploring avenues like exercise, mindfulness, and nutrition can shield us. This series isn't just about decoding hormonal secrets—it's a call to action for embracing a happier, healthier life with reduced stress. Join us, and let's transform knowledge into the art of living well together.
Our final quote for this episode comes from Daniel Gilbert who says “The happiest people have the lowest level of cortisol. Cut the stress-more yoga, less road rage-and you’ll cut your cortisol production.”
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This is Reverse Reset Restore, the podcast where we delve deep into the fascinating world of our health, wellness, thoughts and behaviors. Join me, your host Sally, as we begin a six-part exploration of the intricate connections between the body's primary stress hormone, cortisol, and our health, uncovering insights that may just revolutionize the way you approach your own well-being. Change comes from within. Hello you, marvelous creature. If this is your first time here, thank you so much for joining us. I hope you enjoy this episode. I'm introducing their first installment in a captivating six-part series Cortisol Unveiled. While it's easy to villainize cortisol, this stress hormone, actually holds a pivotal role in how we navigate life's challenges. Its presence is necessary, but, let's face it, when cortisol levels spiral out of control, it can wreak havoc on our bodies. This special series isn't just about scratching the surface. It's about delving deep into the complexities of cortisol and its impact on our health. That's why we're dedicating the first episode of the month for the next six months to explore every facet of this essential hormone. Each month, we'll dissect a different aspect of cortisol's influence on our lives, from its detrimental effects on cardiovascular health to its role in weight gain, cognition function, digestion and sleep disruption. No stone will be left unturned. Today, in our inaugural episode, we'll look at the connection between cortisol and our immune system, the mechanics in play that impact on our immune cells, stress and chronic illnesses, and how to mitigate its impact with holistic measures and empowering immune resilience. So buckle up and prepare for a journey that will redefine your understanding of cortisol and its profound implications for our well-being. Before we get into the complicated relationship that is cortisol and our immune system, let's just do a quick overview of this important hormone. So, basically, cortisol is a hormone that's made in your adrenal glands, which are these little guys that sit on top of your kidney. Now, when you're stressed out, your body releases cortisol as part of its natural response to help you deal with whatever's stressing you out. So when you're facing a tough situation, cortisol kicks in to give you a burst of energy and focus, kind of like a superhero swooping in to save the day.
Speaker 1:You probably know about fight, flight or freeze responses. I've mentioned it before in other episodes. This is part of our ancient or reptilian brain that alerts us to danger. It's often likened to when our ancestors came face to face with a tiger and the survival mode had to kick in. So let's imagine you're walking in the jungle minding your own business. It's a lovely day when suddenly you spot a tiger lurking in the bushes, or probably the tiger spotted you well ahead. Right, tigers happen to be my favorite animal, by the way, but I'm pretty sure being in close proximity to them in the wild is something that is definitely above me in the food chain would get my heart racing, my palms would get sweaty and my body would kick into high gear.
Speaker 1:What's happening here is that our body goes into what we call the fight or flight mode. Now, the fight or flight response is your body's built in survival mechanism. It's your brain's way of saying, hey, danger here, time to act fast. So in this situation, you've got two options. You can either stand your ground and fight that tiger like a fierce warrior, or you can bolt light lightning and get out of there as fast as you can, and hopefully the tiger doesn't get you first. When you are in fight or flight mode, your body releases a surge of hormones, including adrenaline and cortisol, and their job is to get you ready to either duke it out or make a run for it. Adrenaline pumps up your heart rate and gets your muscles all fired up, while cortisol helps keep your energy levels steady for the battle ahead.
Speaker 1:Now here's the thing while the fight or flight response is great for dealing with immediate threats, like a wild tiger in the jungle that our ancestors had to face, it's not so great when it's activated all the time, which is what is happening in the busyness of our modern day life. Today's tigers are family situations, work bills, politics, war, health. The list goes on. Constant stress can put a real strain on your body, leading to all sorts of health issues in the long run. I know this analogy gets thrown around a lot, but I'm using it to help you form the connection a little better and understand not only how cortisol works, but also what other roles it plays in lots of other stuff, like regulating your blood sugar levels, controlling your metabolism, even helping with memory formation. So in a way, it's like your body's multitasking hormone, and while cortisol is super helpful in small doses, like those tiger moments we face, too much of it can cause problems, and in the series we're looking at how long term stress or continuous high cortisol levels can mess with your sleep, digestion and, as we'll find out in this episode, your immune system.
Speaker 1:Stress is a necessary part of life and not all stress is bad. In fact, there is a lot of good stress that happens in our lives. This good stress, often referred to as U stress, is a type of stress that can have positive effects on our well-being and performance. When managed appropriately, it can lead to feelings of fulfillment, motivation and personal growth. Here are a couple of examples of situations that can induce good stress and subsequently result in the production of beneficial cortisol.
Speaker 1:Exercise Engaging in physical activity such as high intensity interval training or weight lifting triggers the release of cortisol. Now you may be thinking Sally exercise isn't exactly what I think of as something that gives me a good stress. Feel Stress, yes, but good stress not so much. But in this context, cortisol helps mobilize energy reserves and enhances focus and alertness, leading to improved performance during workouts and better overall fitness. Our second example is how U stress can be good for learning and growth. Acquiring new skills or knowledge can involve a degree of stress, as the brain adapts to unfamiliar information. Cortisol release during learning activities can enhance memory formation and cognitive function, facilitating the acquisition of new skills and fostering personal development.
Speaker 1:Cortisol is a necessary part of our existence, designed to keep us safe, and while it serves as a crucial function in managing short term stress. Prolonged elevation can disrupt the delicate balance in the immune system. High cortisol levels can suppress the immune system's response, making the body more susceptible to infections and illnesses. Unfortunately, what is happening is that more and more of us are living under a dense weight of excess cortisol. I've often joked that I must be made up of 95% cortisol some days, and while this is an obvious exaggeration, that excess cortisol flooding all the nooks and crannies of our bodies builds up, becoming an uninvited and never ending house guest, and the damage can be catastrophic. Let's look at the mechanisms involved when cortisol suppresses our immune system. Alleviated cortisol levels can interfere with the communication between our immune cells, particularly T cells. This disruption hampers the coordination required for an effective immune response, creating a cellular communication breakdown. Then you've got the inflammatory dilemma.
Speaker 1:While cortisol has anti-inflammatory properties, chronic elevation can paradoxically contribute to a state of chronic inflammation, further compromising immune function. We talk a lot about this in my household. I have a long term neck injury thanks to a car crash in my early 20s. This has left me with chronic pain, which gets worse with inflammation and when I am stressed, forget about it. Then my pain escalates and the inflammation spreads out as my cortisol levels rise like an incoming tide. Whatever anti-inflammatory properties a short-term cortisol hat might provide is long gone, because I'm constantly courting chronically high levels of cortisol in my body with little relief in sight. As Dr Esther Sternberg in her book the Balance Within the Science Connecting Health and Emotions notes, chronic stress brought on by long-term emotional turmoil leads to long-term high levels of cortisol, which suppresses the immune system. High cortisol levels can lead to a reduction in the activity of immune cells, including natural killer NK cells and macrophages. These cells play a pivotal role in identifying and eliminating pathogens.
Speaker 1:Let's talk about macrophages for a minute, because these cells are like the superheroes of your immune system. If we were to imagine your body as a bustling city, constantly facing threats from invaders like bacteria, viruses and other harmful substances In the city, macrophages are like the security guards and cleanup crew combined. Macrophages are a type of white blood cell and the main job is to patrol around, seeking out and destroying anything harmful that doesn't belong in your body. Here's how they work when they come across a threat, like a bacterium, they engulf it, kind of like how a vacuum cleaner sucks up dirt. Once the threat is inside the macrophage. It's broken down and destroyed, but that's not all. They also send out signals to other immune cells, like soldiers, calling for backup to come and help fight off the invaders. But macrophages aren't just fighters, they're also like cleanup crew members After they've destroyed the threat, they help clean up the mess by getting rid of the debris left behind. Pretty cool, right here they are patrolling your body, gobbling up bad stuff and calling for reinforcements when needed, all to keep you healthy and safe from harm.
Speaker 1:But unfortunately, when the city, your body, is under constant stress, cortisol levels can run these guys down and out and with fewer macrophages to act as security and cleanup crews, your city is left defenseless, allowing your immune system to be compromised and overrun. And when your defences are down, your risk for illness and disease, from a simple flu to cancers and everything in between, skyrockets. Besides becoming a target for diseases and opportunistic bacteria and infections, prolonged exposure to stresses can perpetuate a cycle of elevated cortisol, contributing to the development or exacerbation of chronic illnesses. So what types of illnesses are we talking about? How much time you got Cause? The list is long. Let's break it down to just a few illnesses and conditions that have strong ties to the immune system directly Increased susceptibility to infections. Elevated cortisol levels can suppress certain aspects of the immune response, making individuals more susceptible to infections caused by bacteria, viruses and other pathogens. Common infections like colds, flu and respiratory infections may occur more frequently in individuals experiencing chronic stress.
Speaker 1:Delayed wound healing Cortisol can interfere with the body's ability to heal wounds efficiently. High cortisol levels may delay wound healing processes, leading to slow recovery from injuries, surgeries or other wounds. Autoimmune diseases Chronic stress and elevated cortisol levels can dysregulate the immune system, increasing the risk of autoimmune diseases. Conditions such as rheumatoid arthritis, lupus, multiple sclerosis and inflammatory bowel disease involve the immune system mistakenly attacking the body's own tissues. Allergic reactions Cortisol plays a role in regulating inflammatory responses in the body. High cortisol levels may dampen allergic reactions in some cases, but chronic stress can also dysregulate immune function and exacerbate allergic conditions like asthma, eczema and allergic rhinitis. Chronic inflammatory conditions Prolonged exposure to high cortisol levels can contribute to chronic low-grade inflammation throughout the body. This chronic inflammation is associated with various health conditions, including cardiovascular disease, insulin resistance, leading to type 2 diabetes, and certain cancers. Immune system aging Chronic stress and cortisol dysregulation may accelerate immune system aging, leading to decreased immune function and increased susceptibility to infections and age-related diseases in older adults. These examples illustrate how high cortisol levels can affect immune system function, potentially increasing the risk of various illnesses and compromising overall health.
Speaker 1:Dr Robert M Sapolsky, in his book why Zebras Don't Get Olses, underscores the role of chronic stress in health, stating if you get chronically psychosocially stressed, your physiology becomes a story of potential disaster. Managing stress levels, practicing stress reduction techniques, maintaining a healthy lifestyle and seeking appropriate medical care are essential for supporting immune system health and reducing the risk of related illnesses. So let's take a look at how we can mitigate the impact. Adopting effective stress management techniques is crucial in modulating cortisol levels. Practices such as mindfulness and meditation and exercise have shown to mitigate the impact of chronic stress on immune function. A few of the following suggestions will be highlighted again in the other episodes of the special series, but there's no time like the present to start implementing them in your life for your good.
Speaker 1:Regular exercise, engaging in regular physical activity, such as brisk walking, jogging, yoga or swimming, can help reduce cortisol levels and enhance immune function. Exercise promotes the release of endorphins, which are natural mood lifters, and it also improves circulation, which can support immune system health. Mindfulness, meditation and deep breathing exercises can help reduce stress and lower cortisol levels. Practicing mindfulness techniques regularly can promote relaxation, improve emotional well-being and support your immune system function. This could be as simple as sitting down and focusing on your breathing, or doing a body scan, which is where you pay attention to every part of your body by focusing your attention on it from head to toe or vice versa, looking or scanning for how it feels. Mindfulness is about becoming more present in the moment, the here and now, and not letting that bossy britches that is, your brain hold all the attention. Regularly practicing mindfulness or meditation is a proven method to helping reduce your cortisol levels and, from a personal perspective, I can tell the difference in my mind and body when I practice regularly and when I fall off the wagon and go out searching for my tigers.
Speaker 1:Healthy diet Eating a balanced diet rich in fruits and vegetables and whole grains and proteins, provides essential nutrients that support immune function and overall health. Avoiding excessive sugar and caffeine and processed foods can help stabilize blood sugar levels, which is extremely important if you are a diabetic, and prevent spikes and cortisol. Adequate sleep Prioritizing quality sleep is essential for regulating cortisol levels and supporting the main function. It's recommended that we should aim for seven to nine hours of restful sleep per night, which I know probably sounds a little bit ridiculous if you are like me and function pretty well on much less sleep than that, but you know that's the goal and establish a consistent sleep schedule to promote better sleep hygiene. So what that means is going to be around the same time every night, getting up every day and around the same time as well, so that your body gets into this rhythm of the consistent schedule. This is perhaps my biggest challenge trying to get asleep at a reasonable time and for a better length of time too, because sometimes, while the body is willing, the brain is not ready to switch off. So, beyond having a schedule, having a routine that may include a mindfulness practice or switching your screens off after a certain time can also help support better sleep hygiene practices.
Speaker 1:Social support Maintaining strong social connections and seeking support from friends, family or support groups can help buffer the effects of stress and reduce cortisol levels. Spending time with loved ones or people that you really enjoy their company, engaging in meaningful activities and sharing concerns can provide emotional support and promote resilience. Relaxation techniques so practicing relaxation techniques such as progressive muscle relaxation or guided imagery, or even aromatherapy, can help reduce stress and lower cortisol levels. Taking breaks during your day to engage in calming activities promotes relaxation and supports your immune system. Health Time management Well, this one sounds probably a little bit strange, right, but effective time management and prioritization of your tasks can help reduce your feelings of being overwhelmed or stressed out. Breaking tasks down into smaller, manageable steps and setting realistic goals and practicing self-compassion can prevent your stress from escalating and minimize the cortisol release.
Speaker 1:Hobbies and leisure activities. Engaging in hobbies or creative pursuits or leisure activities that bring you joy and relaxation can help reduce your stress and promote overall well-being. Whether it's gardening, painting, playing music or spending time in nature, find activities that provide for you a sense of fulfillment. This will have a positive influence on your immune system. By incorporating these stress management strategies into daily life, you can help reduce your cortisol levels, you support your immune system function and you promote your overall health and wellbeing. A meta-analysis published in psychosomatic medicine, sergastromin's defton 2010, highlights the effectiveness of stress management interventions in enhancing immune function.
Speaker 1:Remember that this is not a one-size-fits-all list of solutions. It's essential to experiment with different techniques to find what works best for your own needs and preferences, recognizing the intricate connection between mental wellbeing and physical health, emphasises the importance of a holistic approach to immunity. Dr Gabor Marte, in his exploration of mind-body health, suggests the biology of stress and the biology of emotion are deeply intertwined. By the way, if you don't know, we have an episode dedicated to reviewing Dr Marte's book when the Body Says no. I've linked that episode for you in the show notes if you'd like to discover more about Dr Marte's work and its impact on my life.
Speaker 1:It's not just enough to understand cortisol's impact on our immune system, but to find ways to empower our own immune resilience. This means balancing life's demands right. Striking a balance in life, fostering positive social connections and addressing stresses proactively can contribute to your immune resilience. If you are constantly catching colds or feeling under the weather, this is no time to put your head in the sand, my love. I encourage you to take a look at how you might be contributing to your elevated cortisol levels and what you can do to finally clean house and give this house guest their marching orders.
Speaker 1:For me, reducing my cortisol load, which has been a long and arduous battle, has been to stop the self-punishment and start approaching my body and my health, my whole life, with more kindness and acceptance and a whole lot more love. In doing so, cortisol can and will relinquish its unhealthy hold on my life, as it can do for yours as well. Dr Dean Ornish, a pioneer in integrative medicine, notes the more you love, the more you live. Stress and love are opposites. When we learn to find time for love and relaxation, our bodies learn to invest energy in repairing the immune system. Understanding the impact of cortisol on the immune system provides a foundation for informed well-being choices. Once you have an understanding of the hows and the whys, you can choose to change the way you respond to stress, when integrating stress management practices into your daily life emerges as a powerful tool in maintaining immune resilience and overall health.
Speaker 1:I hope that this episode has shed some light for you on how cortisol works for and against us and the impact it has on our immune system. Have a think about whether any of your ailments may be being fed by high levels of cortisol that is waging a war on your immune system, and then take a few of our suggestions and see if they might work for you, or let me know if you have another suggestion that does work for you. Sharing is caring right. Also, remember that these things take time, so you're not likely to lower your cortisol levels and your body's responses to it overnight, or even in a few days or a few weeks. This is going to be the long game and you are worth it.
Speaker 1:Go ahead and share this episode with anyone you think may need to hear it and hit the like follow subscribe buttons you know the drill If you want to hear about how cortisol plays out in other areas of your life and health. Plus, we have a whole bunch of other topics here on Reverse Reset Restore, like how to embrace change, how suffering is optional, and some practical tools like breath work and using laughter as medicinal relief. As always, I'd love to hear your thoughts on today's topic or any topic you might want us to talk about. Dm me through our socials or email me. All the contact details are in the show notes. We wrap up with a quote from Daniel Gilbert, american social psychologist and writer and professor of psychology at Harvard University, who has this to say about cortisol the happiest people have the lowest level of cortisol. Cut the stress, more yoga, less road rage. Eat your cat, your cortisol production.