I spent years running on the stress hormone and you might be too

You may have read the title and initially thought, “but you’re a yoga teacher just how stressed can you be feeling?” I get it, but unfortunately stress doesn’t play favourites and will creep up on anyone if you don’t keep an eye on it and take steps to keep it at bay.

Firstly, it’s important to remember, I haven’t always been a yoga teacher, it may seem hard to believe if this is the first post you’re reading from me, but I spent 10 years in car sales from sales woman, to business manager, to corporate sales. Stress used to be my go to response for my body, it was basically what kept my engine running. Have a lunch break? That means you’re not serious in your job. Go on holiday? You obviously don’t want to make any money this month. Go home on time? Alright part-timer.

I was in a male dominated industry where the one with the biggest undereye bags wore them as a badge of honour for being the one who worked the hardest. There are still some habits that I struggle to shake off and my good old pal stress likes to pay me the occasional visit.

Now stress has a huge impact on our bodies, not just mentally but physically. You may be thinking it doesn’t matter to be stressed, I know I didn’t, but its not only aging your body, it’s a silent killer. It also hugely impacts what results you’re getting in your fitness journey (I realise following on from silent killer this doesn’t seem so bad). My point is stress is a no no. It raises our cortisol levels and high cortisol can have the following impact:

1. Sluggish Recovery: When cortisol is through the roof, it messes with the body's ability to bounce back after a workout. This sneaky hormone promotes tissue breakdown, including those hard-earned muscles. So, be prepared for longer recovery times, slower muscle repair, and an extra dose of post-workout soreness.

2. Stubborn Belly Fat: Oh, cortisol, why do you love the belly area so much? High levels of this hormone can lead to increased fat storage, especially around the midsection. It can trigger cravings for all the wrong foods, like those sugary and fatty treats. And guess what? That can result in some unwanted weight gain, impacting your overall fitness and body shape.

3. Muscle Mass Meltdown: Brace yourself for the potential loss of muscle mass and strength. Cortisol has this knack for breaking down muscle protein and putting the brakes on muscle growth. If you're dealing with persistently high cortisol levels, you might find it tougher to maintain your muscle gains, reach your fitness goals, and flaunt those sculpted muscles.

4. Immune System Woes: When cortisol stays elevated for too long, it can actually suppress your immune system. That means you could be more prone to falling ill or catching infections. And let's face it, staying fit and active becomes quite challenging when you're constantly under the weather.

5. Sleep Struggles: Cortisol likes to mess with your sleep patterns too. If it's playing the night owl and staying up when it should be winding down, you might find yourself tossing and turning. Poor sleep can really drain your energy, affect your recovery, and leave you feeling like a walking zombie during your workouts.

Remember, cortisol is a natural hormone that kicks in when we're stressed. In small doses, it's actually helpful. But when it becomes a chronic issue, that's when we face problems. So let’s look at some ways to keep our cortisol levels in check:

1. Chill Out and Find Your Zen: Stress management is key when it comes to taming cortisol. Incorporate activities that help you unwind and find inner peace. Find what relaxes your mind and brings a smile to your face. Taking time for yourself and engaging in activities that lower stress can go a long way in regulating cortisol levels.

2. Move Mindfully with Gentle Workouts: Incorporating specific types of workouts into your routine can help lower cortisol levels. Consider adding gentle exercises like Pilates, meditation, and yoga to your fitness regimen. These activities promote mindful movement, deep breathing, and a sense of relaxation, which can help counteract the effects of cortisol. Engaging in these low-impact workouts allows you to focus on the mind-body connection and release tension, ultimately supporting a healthier cortisol balance.

3. Ease Up on the Morning Java: Ah, that comforting cup of coffee in the morning! While it can be a delightful pick-me-up, it's worth considering the impact of caffeine on cortisol levels. Consuming coffee on an empty stomach, especially in the morning, can trigger a cortisol spike. Instead, try cutting back on that caffeine hit before eating breakfast. Opt for a nourishing meal to kick-start your day and wait until your cortisol levels naturally decrease before reaching for that cup of joe. By giving your body a chance to regulate cortisol levels on its own, you'll maintain a more stable hormonal balance throughout the day.

4. Prioritise Restful Sleep: Ah, sweet slumber! Getting quality sleep is a game-changer for cortisol control. Establish a soothing bedtime routine that signals to your body that it's time to wind down. Limit screen time before bed, create a cozy sleep environment, and consider relaxation techniques like reading a book or practicing deep breathing. By giving your body the rest it needs, you'll help keep cortisol levels in check and wake up feeling refreshed.

5. Nourish with a Balanced Diet: What you put on your plate matters too! Opt for a balanced diet rich in whole, unprocessed foods. Incorporate nutrient-dense fruits, vegetables, lean proteins, and healthy fats into your meals. Avoid excessive caffeine and sugar, as they can spike cortisol levels. Additionally, staying hydrated throughout the day is crucial. By fuelling your body with wholesome foods, you provide the necessary nutrients to support healthy hormone balance, including cortisol regulation.

Remember, finding balance is key. Listen to your body, honour its needs, and be kind to yourself. By incorporating stress-reducing activities, prioritising quality sleep, and nourishing your body with wholesome foods, you'll be well on your way to keeping cortisol levels in check and promoting overall well-being.

If you're in need of more guidance and support keeping your stress levels at bay, then my platform Sculpt & Flow is the perfect wellness space to keep you grounded. We incorporate low impact workouts with mindfulness techniques to help keep your stress levels at a minimum even if you do have little time to commit to your wellness each day! These classes can be done anywhere and range from 5-30 minutes long making them perfect to fit into your day. Simply click here to find out how you can join us today and start your journey to a happier and healthier you.