- HEALTH & NUTRITION
From burnout to vibrancy: combating fatigue through cortisol support
Are you feeling sluggish, moody, fatigued or even burnt out? With so many external factors enabling this type of physical and emotional exhaustion, getting to the root cause of your fatigue symptoms can be tricky business.
Dec 19, 2023|
AT A GLANCE
- – Prioritize sleep: Aim for 7-9 hours nightly, stick to a consistent sleep schedule, and establish a relaxing bedtime routine.
- – Reduce stress: Identify and address stress sources, practice techniques like deep breathing, meditation, and incorporate relaxing activities.
- – Exercise regularly: Engage in activities like running, walking, or yoga to reduce stress and improve overall well-being.
- – Follow a healthy diet: Maintain a balanced diet with whole foods, while avoiding alcohol, caffeine, and sugar, especially in the afternoon and evening.
- – Support cortisol levels with MitoQ: Consider MitoQ adrenal +balance with Ashwagandha, Rhodiola, Maritime Pine, and MitoQ® for healthy adrenal function and balanced cortisol levels.*
Dec 19, 2023
Fatigue is often more than just occasional night's of poor sleep. Feeling fatigued can make it difficult to wake up in the morning and get through the day. It can negatively impact your productivity at work and make it challenging to manage those everyday tasks in your personal life.
If this sounds all too familiar, it could be a sign that your cortisol levels are out of balance. Read on to learn more about how you can support healthy cortisol function and combat the symptoms of fatigue.
What is cortisol?
Cortisol, also known as the stress hormone, is a steroid hormone that plays a key role in various physiological processes throughout your body. Produced by the adrenal glands, which sit on top of each kidney, cortisol levels tend to increase in response to physical and psychological stress. During your fight or flight response, cortisol works with other hormones, including adrenaline, to prepare the body to respond to the perceived threat.
Besides helping your body to manage stress, cortisol also plays an important role in:
- Regulating metabolism,
- Suppressing your immune system,
- Maintaining blood pressure,
- Providing anti-inflammatory properties,
- Maintaining your sleep-wake cycle, and
- Regulating blood sugar levels.
How cortisol works
Cortisol production is regulated via a complex regulatory system known as the hypothalamic-pituitary-adrenal axis or the HPA axis. This system involves interactions between three key components - the hypothalamus, the pituitary gland and the adrenal glands.
Cortisol production begins in a region of the brain known as the hypothalamus. When your body experiences stress or encounters a situation that requires a physiological response, the hypothalamus releases corticotropin-releasing hormone (CRH).
This then signals the pituitary gland to release adrenocorticotropic hormone (ACTH), which then triggers the adrenal glands. The adrenal glands respond to ACTH by producing and releasing cortisol into the bloodstream.
Cortisol plays a central role in the body's response to stress. It helps mobilize energy stores by promoting the breakdown of glycogen into glucose in the liver (gluconeogenesis) and by facilitating the release of fatty acids from adipose tissue, otherwise known as body fat. This provides the body with the quick burst of energy it needs to respond to a stressor.
Once cortisol levels in the blood reach a certain threshold, it sends feedback signals to the hypothalamus and pituitary gland to decrease the release of CRH and ACTH, respectively. This is known as the negative feedback loop. This response is what helps to maintain cortisol levels within a normal range.
While cortisol plays an important role in helping the human body respond to stress, long-term or chronic stress can negatively impact your normal cortisol levels.
Signs your cortisol levels are out of wack
While it's normal for your cortisol levels to peak in the morning and dip throughout the day, there are some instances where your body could produce too much cortisol or too little cortisol.
Impacts of too much cortisol
When your body produces too much cortisol over an extended period, also known as hypercortisolism. Elevated cortisol levels can occur as the result of a number of causes, including work and family stress, poor diet, and poor sleeping habits.Excessive cortisol production present several symptoms:
- Weight gain,
- Rapid heart rate
- Muscle weakness
- Skin changes,
- Mood changes, and
- Cognitive impairment.
If you think you're experiencing symptoms high cortisol, it's important to chat with your healthcare provider for a thorough evaluation and appropriate medical treatment.
Effects of too little cortisol
When the body produces too little cortisol, it can lead to adrenal insufficiency.
- Secondary adrenal insufficiency occurs when there is a problem with the pituitary gland or the hypothalamus, leading to insufficient production of adrenocorticotropic hormone (ACTH) or corticotropin-releasing hormone (CRH), respectively. Without adequate stimulation from ACTH, the adrenal glands do not produce enough cortisol.
Fatigue is a common symptom of low cortisol levels. In fact, adrenal insufficiency can cause fatigue, even if you get plenty of rest. But that's not all. Insufficient cortisol levels can lead to several health problems and symptoms, like:
- Weight loss,
- Low blood pressure,
- Salt cravings,
- Muscle weakness,
- Nausea and vomiting,
- Joint and muscle pain, and
- Digestive issues.
Like hypercortisolism, adrenal insufficiency also requires medical treatment. If you think you could be experiencing low cortisol levels be sure to seek advice from a healthcare professional.
Tips for fighting fatigue symptoms
Balancing cortisol levels and combatting fatigue often involves focusing on healthy lifestyle factors and implementing stress management strategies.
Here are some tips that may help:
- Prioritize sleep: When it comes to combatting fatigue, practicing good sleep habits is essential. Aim to get around 7-9 hours of quality sleep each night. Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on the weekends. And try to create a relaxing bedtime routine to help your body wind down.
- Reduce stress: Stress can throw your cortisol levels off-kilter, so it can be helpful to identify and address sources of stress in your life. Practicing stress-reducing techniques like deep breathing, meditation, yoga or progressive muscle relaxation may help to regulate stress hormones. Consider introducing in more activities to your daily or weekly routine that bring you joy and relaxation.
- Exercise regularly: Regular exercise is essential for your overall health, not to mention it can help to reduce stress, improve mood and promote overall well-being. Whether it's running, walking, swimming, biking or going to the gym, it's important to find a type of physical activity that you enjoy. That way you'll be more inclined to exercise regularly.
- Follow a healthy diet: Eat a well-balanced diet with a mix of whole grains, lean proteins, fruits and vegetables. While you're at it, try to avoid alcohol, caffeine, sugar and other drugs, especially in the afternoon and evening. This can impact your sleep quality, which is often one of the main causes of fatigue.
- Stay hydrated: Be sure to drink plenty of water to stay adequately hydrated throughout the day.
- Seek professional help: If you're still experiencing fatigue or struggling to manage stress after adjusting your lifestyle habits, it could be worth considering seeking guidance from a healthcare professional, like a medical doctor or therapist. Chronic fatigue could be a sign of an underlying medical condition that requires treatment. Your healthcare provider will be able to explore any other symptoms and conduct a physical examination to narrow down any medical conditions that could be causing fatigue.
Supporting healthy cortisol levels with MitoQ
MitoQ adrenal +balance has been specially formulated with ingredients to help support and maintain healthy adrenal function and balance cortisol levels. Each serving of 2 capsules contains a powerful combination of Ashwagandha, Rhodiola and Maritime Pine, which are further enhanced with the addition of MitoQ® Mitoquinol Mesylate. Adaptogens Sensoril® Ashwagandha and Rhodiolife® Rhodiola have been traditionally used to help manage everyday stress, support mental focus and improve quality sleep. MitoQ adrenal +balance formula delivers on a combination of ingredients with antioxidant properties, including Maritime Pine extract, to optimize your health and well-being on a cellular level.*
MitoQ adrenal +balance
It's been specially formulated with ingredients to help support and maintain healthy adrenal function and balance cortisol levels.
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