When the stack of dishes waiting at home is almost as large as the stack of paperwork on your desk, stress levels will almost certainly be high. The way your body deals with stress, or its hormonal response, could be the answer to many of the questions that have been on your mind!

Can’t remember simple facts and figures? Always tired and never feel 100% well? Going to the gym, but not holding onto muscle, or losing that fat from your waist-line? If the answer is yes, you could have a cortisol problem…

Cortisol, also known as hydrocortisone, is released by the adrenal glands under conditions of high mental and physical stress, and is the body’s primary catabolic (muscle-breakdown) hormone. It plays many different roles in the body, and can have negative impacts on sleep, mood, and sex drive, but also leads to reduced lean muscle tissue, increased abdominal fat, impaired memory and learning ability, and a depressed immune system.

Although cortisol release cannot be prevented, it can, and should, be controlled. Controlling the release of cortisol can be achieved through some basic additions to your daily routine.

Exercise- When hitting the gym, keep it short to avoid over-training. Work hard enough to stimulate the system you are trying to improve (muscular or aerobic), but keep it under 45mins. This also gives you time to refuel, grab a shower and get out within an hour…

Nutrition- To control cortisol levels, eating first thing in the morning, and immediately after a workout works best. The right sort of calories help produce an anabolic (opposite of catabolic) environment, so provide a steady stream for your body by grabbing a healthy snack every 2-3hrs. Also, reduce your caffeine, up your vitamin C, and try L-Glutamine supplementation; research has shown all three actively help reduce cortisol levels.

Stress Management- Not necessarily hugging a tree, or a work colleague, although both have been proven to enhance overall well-being, Stress Management Techniques (SMT) are simple tricks that help relieve stress. Try Progressive Muscle Relaxation (PMR), a technique where you tense, and then release, all of your major muscle groups, leaving your body feeling more relaxed afterwards. If not for you, take a walk, squeeze a tennis ball, grab a massage (happy-ending optional), or take 15 minutes out to do something YOU enjoy… all will relieve stress, if only temporarily, and make you more productive.

Stress is rarely a positive thing for your body, and controlling your cortisol levels will not only help you get more out of your gym visits, but it may improve your performance both at work, and at home. Reduce your stress, improve your life. Simple.