CORTISOL IMBALANCE Patient Handout

COMMON PATTERNS OF CORTISOL IMBALANCE Patient HandOut

Cortisol that does not follow the normal pattern can trigger blood sugar imbalances, food cravings and fat storage, especially around the middle. Related imbalances of low DHEA commonly result in loss of lean muscle, lack of strength, decreased stamina and low exercise tolerance.

Chronically Elevated Cortisol

Overall higher than normal cortisol Lifestyle suggestions: production throughout the day from • Reduce stress and improve coping skills prolonged stress demands. High • Protein at each meal, no skipping lunch cortisol also depletes its precursor hormone progesterone. • Hydrate throughout the day, herbal teas and water, avoid soft drinks General symptoms: • Reduce consumption of refined carbohydrates and caffeine • Food/sugar cravings • Get adequate sleep (at least 7 hours); catnaps • Feeling “tired but wired” • Aerobic exercise: <40 min low – moderate intensity • Insomnia during time when cortisol level within optimal range • Anxiety • Strength training: with guidance 2-3 times per week • Enjoy exercise that decreases excessive stress symptoms Steep Drop in Cortisol • Exercise in the morning

Stress/fatigued pattern – morning Lifestyle suggestions: cortisol in the high normal range or • Reduce stress and improve coping skills elevated, but levels drop off rapidly, • Protein at each meal, no skipping lunch indicating adrenal dysfunction. • Hydrate throughout the day, herbal teas General symptoms: and water, avoid soft drinks • Mid-day energy drop • Reduce consumption of refined carbohydrates and caffeine • Drowsiness • Get adequate sleep (at least 7 hours); catnaps • Caffeine/sugar cravings • Exercise mid morning to boost energy with a combination • Low exercise tolerance/ of muscle building and cardiovascular activities poor recovery • Schedule more time for fun activities Rebound Cortisol

Up and down/ irregular cortisol, Lifestyle suggestions: not following the normal pattern. • Reduce stress and improve coping skills General symptoms: • Take breaks, stretching, yoga, deep breathing • Morning & evening fatigue • No skipping meals; protein snacks between meals to stabilize blood sugars • Dips/spikes in energy • Hydrate throughout the day, herbal teas and water, avoid • Anxiety soft drinks • Irritability & impatience • Reduce consumption of refined carbohydrates and caffeine • Poor concentration • Get adequate sleep (at least 7 hours) • Food/sugar cravings • Exercise mid-morning to boost energy with a combination • Low exercise tolerance/ of toning and stimulating activities poor recovery Elevated Evening Cortisol

Higher than normal evening Lifestyle suggestions: and night cortisol production. • Reduce stress and improve coping skills General symptoms: • Gentle exercise: stretching, yoga (no exercise after 4pm) • Food/sugar cravings • Eliminate caffeine, hydrate throughout the day, herbal teas and water, avoid soft drinks • Tired but wired • Protein snack before bed to prevent drop in blood sugar • Irritability • Improve sleep hygiene: establish routine bed/waking time; • Food/sugar cravings no TV, laptop, phone in bedroom; dark and cool room • Low exercise tolerance/ • Personalized exercise and fitness program poor recovery, • Can’t get to sleep or wake frequently

Note: high night cortisol promotes wakefulness.

Adrenal Exhaustion

Adrenal fatigue/burnout pattern with Lifestyle suggestions: overall low cortisol; normal morning • Reduce stress and improve coping skills cortisol surge is suppressed and diurnal • Establish routine bedtime; no TV, laptop, cell phone in pattern is flattened. bedroom; dark and cool room General symptoms: • Take catnaps during the day • Tired all the time • Glass of salt water in the morning (sea salt to taste) • Burned-out feeling • Consume small, frequent meals every 3-4 hours; protein • Allergies/chemical sensitivities snack at bedtime • Susceptibility to illness • Reduce consumption of refined carbs and caffeine • Irritability • Choose physical exercises that do not cause rebound or worsening fatigue • Food/sugar cravings • Do not exercise after 4pm • Sleep disturbances • Exhaustion

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