|
» »
Functions and significance of cortisol
Author: Mikhail Ziborov - author of the site makefitness.pro. All articles by the author ➤
The word "cortisol" is often associated with catabolism and stress for many. It is viewed as the "bad guy", forgetting (or perhaps not knowing) that this hormone is essential for our lives. Remove cortisol from the body, and you won't be able to survive even a minute. Undoubtedly, catabolism during muscle gain isn't very desirable. Stress is also an unpleasant thing. However, without catabolism, we couldn't lose weight, for example, and without stress and adaptation to it, we wouldn't be able to get stronger. Functions of Cortisol in HumansWe'll talk about catabolism a bit later, but for now, let's explore the more important functions of cortisol. Awakening Who do you think is responsible for waking you up every day? Cortisol (the cortisol awakening response - CAR). It is the hormone that wakes you up from sleep. It is not only the stress hormone but also one of alertness! When you find it difficult to wake up in the morning and hard to fall asleep at night, it indicates an imbalance in this hormone's production. The crux of the matter is that if you don’t go to bed on time (typically before 11 PM), your body thinks you will be awake for a long time, and it gives you a new dose of this natural stimulant. Consequently, you struggle to fall asleep. Upon waking, the opposite situation occurs. You get up to an alarm, but your body feels like it still needs sleep; it’s not yet time to raise cortisol levels "to the ceiling" to help you wake up. In short, there's a visible imbalance. There's also the situation where you seem to fall asleep but keep being jolted awake. This happens repeatedly each time you start to drift off. Again, it's due to cortisol: there’s too much of it at that moment. The solution: normalize your sleep and wake cycles (try to go to sleep and wake up at the same time, at least approximately). Inflammation Few people know that cortisol reduces inflammation throughout the body. For example, skin problems, allergies, and similar conditions are treated with hydrocortisone (a drug analogous to cortisol). During inflammatory processes, injuries, and burns, the body increases cortisol levels, thereby reducing inflammation. The same thing occurs with muscle tissue inflammation after intense workouts. Metabolism Cortisol regulates carbohydrate and protein metabolism. Protein metabolism: During the synthesis of muscle protein (any protein for internal organs), cortisol influences the utilization of old protein structures, making way for new ones. Thus, cortisol is a vital element in tissue renewal (including muscle tissue). As is known, our organs fully renew over a certain period. For example, bones refresh every 5-6 years, and the liver every six months. Therefore, without cortisol, all of this simply WOULD NOT be possible! Carbohydrate metabolism: Did you know that this hormone is responsible for the storage of glucose (glycogen) in the liver and maintaining its optimal level in the blood? Glucose is the primary fuel our body operates on. When there isn't sufficient glycogen in the liver (during and after workouts), gluconeogenesis is activated—creating glucose from amino acids (protein). At this moment, the body breaks down muscles into amino acids, which are sent to the liver, where they are synthesized into glycogen. This is the very catabolism that everyone fears! The solution: to avoid losing muscle, consider taking protein supplements such as protein powder, BCAAs, or amino acid complexes. It’s easier for the body to draw amino acids from supplements than to break down muscle. Note that everything stated above is relevant for normal fluctuations of cortisol, i.e., when its concentration in the blood is within normal limits. When it becomes too high, problems arise. For example, there can be fluid retention in the body, increased appetite, decreased insulin sensitivity, etc. The Negative Aspects of CortisolAll of its negativity hinges on its levels. A high amount of cortisol is undoubtedly bad. Appetite A high volume of this hormone leads to reduced sensitivity to leptin (the satiety hormone). You might feel like you've already had enough to eat, but it feels like you haven't. This makes it easy to overeat, leading to excess weight. Solution: Eliminate excessive stress factors—psychological and emotional strain, lack of sleep, harsh work/study conditions, or unregulated training. If someone thinks this is just perfect for gaining mass, they are deeply mistaken. Excess cortisol will stimulate (indirectly, through insulin) lipogenesis, i.e., the increase of fat rather than muscle tissue. Cortisol influences muscle tissue growth only at normal levels, not elevated ones. Insulin and Insulin Resistance The mechanism is complicated, but to put it simply: high cortisol = high insulin = reduced insulin sensitivity = development of type 2 diabetes and weight gain (fat). Solution: Reduce cortisol. If the problem already exists and you need to lose weight—consider using weight loss meal plans (https://makefitness.pro/pravilnoe-pitanie-dlia-pohudenia/) and other materials for weight loss (https://makefitness.pro/category/snigenie_vesa/). What to Do About Elevated CortisolAs mentioned earlier, minimize stress in all its forms. Note that you cannot eliminate it completely (that's just impossible), but you can reduce it from its current level. Think about where you experience the most stress: The mechanism is simple—identify your stress points and try to influence them (this is within your power). Additionally, Vitamin C (2 g per day) may help a bit. Phosphatidylserine (found in lecithin) at 400-800 mg/day. Adaptogens like eleutherococcus, ginseng, leucine, etc., can also be beneficial. You can also consider calming herbs like motherwort, valerian, or herbal calming medicines like Baikal skullcap. SIMILAR ARTICLES
COMMENTS |