Stress and Aging: Breaking the Cortisol Cycle for a Longer, Healthier Life

If you’ve ever awakened after a good night’s sleep, filled with energy and excitement for the day ahead, cortisol gets some of the credit. Often called a stress hormone, cortisol is responsible for that beneficial burst of morning energy. It also helps regulate your metabolism, blood pressure, blood sugar, and your immune system. 

Normally cortisol levels peak just after sunrise and decline throughout the day. They reach their lowest levels at night even as levels of the natural sleep hormone melatonin rise. Unfortunately, stress alters this normal cortisol cycle. It elevates this hormone’s levels at any time of day or night. Chronic stress and elevated cortisol levels can lead to chronic inflammation, chronic disease, and premature aging. The good news is there are solutions. If you have chronic stress symptoms, here’s how to break the cortisol cycle for a longer, healthier life.

The Cortisol Cycle

Cortisol often plays second fiddle to adrenalin when discussing the reactions of stress hormones. Both are governed by the hypothalamus-pituitary-adrenal (HPA) axis. This axis includes the adrenal and pituitary glands responsible for producing the chemical messengers we call “hormones.” 

Deep within the brain lies the primary connection between the endocrine and nervous systems – the hypothalamus. This walnut-sized structure is responsible for keeping your body in homeostasis. This is a steady, stable state where all systems are operating optimally.  To achieve homeostasis, the hypothalamus reacts to the chemical messages it receives from nerve cells spread across your body and within the brain itself. The hypothalamus also reacts to various external signals, like threats, that occur outside your body. 

Being in a state of homeostasis thanks to your hypothalamus means that the HPA axis is successfully regulating your moods, sex drive, sleep, body temperature, blood pressure, and appetite (including hunger, thirst, and a sense of satisfaction following consumption). When this cycle is functioning at an optimal level, you aren’t even aware of it. Many of the functions like breathing and heart rate that are overseen by the hypothalamus are autonomic. They work automatically. The hypothalamus utilizes hormones to maintain this steady state. Whenever it senses a threat, it triggers the pituitary gland to create hormones which can cascade throughout the body including the adrenocorticotropic hormone. This is the one that motivates the adrenal glands to release cortisol.

The HPA axis has something of an itchy trigger finger. If you need to sprint in order to avoid a car, it’s amazing. Unfortunately, the HPA axis doesn’t discriminate. It releases cortisol not only as a reaction to immediate, life-threatening situations but also to ongoing issues with finances, family, or anything that might be affecting your sleep. Chronic stress leads to chronically high cortisol levels. Few things will age you as quickly as consistently elevated cortisol. 

High cortisol levels have been shown in studies to reduce life expectancy. Elevated levels of the hormone can cause chronic inflammation which can lead to everything from cardiovascular disease, obesity, and type 2 diabetes to cancer. It’s been shown to impair memory and contribute to dementia. In fact, even when people don’t suffer from life-shortening chronic conditions, some studies suggest that consistently elevated cortisol levels can lower lifespans. Cortisol levels tend to be higher in older adults, meaning that when people are most vulnerable to a variety of chronic conditions they are also flooded by the hormone that increases their risk for them. 

It doesn’t have to be this way. If you’ve experienced chronic stress symptoms that could cause a cortisol imbalance like poor sleep, weight gain (especially especially in the chest, stomach or face), or have been diagnosed with hypertension, you need to get a cortisol test. The good news is that you don’t need to drive to the doctor’s office and waste half a day on a cortisol test. Now when there’s an at-home cortisol test available that’s safe, reliable, and effective. Many companies charge hundreds of dollars for these tests. Kyla offers an at-home cortisol test that’s just $99. This cost may be covered by your insurance. 

To begin, download the Kyla App and answer a series of questions including medical history, diet, and exercise levels. You’ll not only receive an estimate of your anticipated life expectancy but you’ll also be able to utilize Kyla’s proprietary risk engine. This tool not only assesses the challenges you face including chronic stress and risk for longevity-shortening conditions, but it will provide tools to improve your health and extend your lifespan.

To receive your at-home cortisol test, after completing an online health quiz you’ll be directed to the cortisol test for your needs. You don’t even have to leave your living room because Kyla delivers a test right to your front door. While numerous companies offer at-home cortisol tests, Kyla not only tests for cortisol imbalances but for 14 different biomarkers. The $99 cost of the test may even be covered by your insurance. 

When you order Kyla’s primary care or hormone panels you’ll discover if you have a cortisol imbalance along with immediate information on your liver, kidney, and heart health along with inflammation markers that could indicate cancer risks. Arriving a few days after ordering, the test kit includes simple sample collection instructions. After returning the sample to Kyla, you’ll soon learn not only if you have a cortisol imbalance but also strategies to reach homeostasis not only with your hormone levels but all aspects of your body. 

After downloading the app, make sure to enroll in the Kyla Anti-Aging program: This will provide continuous, updated health insights that incorporate your cortisol test results along with AI analytics and data-drive, actionable goals. By learning the ways your current lifestyle affects your cortisol levels along with other aspects of your health you can not only overcome chronic stress but extend your life expectancy. Here are some ways to overcome chronic stress and the cortisol cycle. 

Beating Chronic Stress and the Cortisol Cycle 

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants, two different molecules in your body. Free radicals are created as your body transforms food into fuel. They are also a byproduct of everything from sun exposure and smoking to yes, chronic stress. 

Oxidative stress is the enemy of healthy aging, something that has been known for decades. Or as one 2002 study explains, “The oxidative stress theory of aging has become increasingly accepted as playing a role in the aging process, based primarily on a substantial accumulation of circumstantial evidence…the effect of oxidative stress on lifespan is less clear, but there is evidence that antioxidant treatment protects against age-related dysfunction, including cognitive decline.” 

While free radicals are molecules that can attach to and damage cells, antioxidants can reduce their number. Free radicals (and the chronic inflammation they often cause) have been linked to diseases including cancer and conditions like obesity, type 2 diabetes and hypertension. It makes sense that if free radicals are a byproduct of our diet, then certain foods and beverages can counteract their effects. These antioxidant-rich choices include red wine, berries, and green leafy vegetables. Not only are these some of the best anti-inflammatory foods but they can help reduce high cortisol levels. 

Other good choices as part of an anti-inflammatory diet that can reduce oxidative stress include oranges, strawberries, kiwi, broccoli, red or green bell peppers, almonds, hazelnuts, and peanuts. Lean protein sources including eggs, tuna, and salmon can also help as can brown rice, whole wheat bread, and sweet potatoes.  Sugar has consistently been linked to high cortisol levels so reducing it can also help. Eating an anti-inflammatory diet is one proven strategy to reduce high cortisol levels. 

Although it may seem simple, a great anti-inflammatory food isn’t a food at all. It’s water. Staying hydrated has proven benefits including helping to regulate moods and even reduce chronic stress and elevated cortisol levels. 

Of course, along with selecting some of the best anti-inflammatory foods, it’s important to embark on a strategy of stress relief. This starts with identifying the source of your stress and taking steps to reduce or eliminate it. This can include everything from financial counseling to not following the news after five p.m.. 

Regularly engaging in social activities and spending time with loved ones has been shown in longevity research to consistently reduce elevated cortisol levels. In other words, simply going out and having fun could be a vital step toward breaking the cortisol cycle. Of course, meditation and mindfulness can help as well. It’s equally important to make sleep a priority. Seven-eight hours of quality sleep is one of the best stress relief methods available – and it’s completely free. And while exercise can cause elevated cortisol levels, the effect is temporary. Long term it can reduce depression and anxiety while offering a consistent and reliable form of stress relief. Walking, resistance training, and cardiovascular exercise have all been shown to improve cortisol imbalances. That means a brisk walk can help break the cortisol cycle. 

Increasingly, longevity research has shown that chronic stress and elevated cortisol are the enemies of healthy aging. Kyla wants to help you break the cycle. Download the app and learn more about how simple lifestyle changes can extend your healthy lifespan. 

Source:

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