Posted by JLx on September 14, 2005, at 20:23:50
In reply to Exercise to lower cortisol?, posted by MM on September 6, 2005, at 7:35:53
Perhaps you've already read these articles about cortisol and DHEA: http://www.drdebe.com/fitness.htm and http://www.drdebe.com/DHEA.htm
"It is critically important to understand that mental-emotional strain is only one of many different things the body perceives as stress. Two of cortisol's main functions are to raise blood sugar levels and to reduce inflammation. Thus, cortisol levels increase in response to drops in blood sugar and the presence of inflammation. Other types of stress include: chronic pain, chronic illness, chronic/severe allergies, trauma/injury, temperature extremes, surgery, toxic exposure, chronic or severe infections, late hours/insufficient sleep, light cycle disruption (as in working night shifts), and excessive exercise. That's right. Excessive exercise results in elevated cortisol to DHEA ratios. Over enthusiasm about exercise can easily produce cortisol-DHEA imbalance. In addition to overtraining, the three most common stressors to be concerned about are mental-emotional stress, dysglycemia (blood sugar fluctuation), and inflammation."
If I could afford it, I would defintely have these two things tested. Since I can't, I do take DHEA and have for several years. Unless over 40 that's probably not recommended. It was interesting though that he says that DHEA is NOT necessarily related to age, that even people in their 20's might be low and someone in 80's might be ok.
He mentions blood sugar fluctuations, which is something I hadn't realized or perhaps forgot! I did read "The Cortisol Connection" a couple years back and thought it was pretty good, but somewhat deficient in the female hormonal perspective. Talbott is a sports medicine guy primarily. Here's an article by him: http://www.findarticles.com/p/articles/mi_m0675/is_6_21/ai_113852511
"Aside from avoiding stimulants, such as caffeine, ephedra and synephrine (which can increase cortisol levels when used for more than a few weeks), a variety of dietary supplements can help keep cortisol levels within normal ranges, even when a person is stressed. The first step is to take a daily multivitamin/mineral containing, at a minimum, calcium, magnesium, vitamin C and B-complex vitamins to help modulate the general stress response. For specific cortisol control, the most effective supplements include a variety of plant extracts, such as magnolia bark, epimedium, theanine, beta-sitosterol and phosphatidylserine. Many of these natural products provide a convenient approach for many people subjected to daily emotional and physical stressors."
In general, what I glean from these is that overexercising and/or high stress otherwise that has elevated cortisol in general, results in a longer lag time following exercise to go back to even that formerly highish level, resulting in exercise not feeling good or helpful. The answer seems to be to reduce/regulate cortisol that's always circulating in the body from stress by such as eating more often, lower glycemic index foods especially, and possibly decreasing exercise until more balanced.
Another thing that Talbott mentioned in his book was getting to sleep before 10 p.m. He explained the normal biological cortisol rise and fall throughout our natural day/night cycle and how we screw that up by overstimulating ourselves in the evening, in well lighted rooms especially. He said that sleeping between 10 p.m. and midnight was extremely important. I've read that elsewhere too. I started trying to do that after I read the book and it's true that it's something I can really feel the benefit of, but it's so hard for this natural night owl. ;)
I'm going to try phosphatidylserine for memory, and now also to reduce cortisol. I ordered some bulk powder from Beyond a Century today as it was a lot cheaper that way.
JL
poster:JLx
thread:551335
URL: http://www.dr-bob.org/babble/alter/20050812/msgs/555135.html