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admin | Multivitamin Benefits | 30.01.2015
Our lives have become littered with psychological, physical, nutritional and environmental stressors, which in turn assault our body with chronic levels of stress hormones. Do you suffer from depression, anxiety, nervousness, irritability, weight gain, increased sugar cravings, increased blood pressure, and abnormal blood lipids?
Do you have difficulty recovering from exercise, easily get musculoskeletal injuries and seem to get sick often? If this describes some or all of your symptoms, you are likely experiencing the effects of stress and subsequent high cortisol levels.
An acute rise in cortisol is not a bad thing, as it is the natural adrenal response to stress, like when you get a common cold, or experience an isolated stressful event or during exercise.
DHEA, a precursor to sex hormones or more easily remembered as the “fountain of youth” hormone, also relates to adrenal function and unfortunately can have an inverse relationship to cortisol.  Thus, if you have chronically elevated cortisol you may have proportionately low DHEA resulting in further metabolic disturbances including weight gain, poor immune function and hormonal imbalances. Stress itself is unavoidable, yet you can take steps to manage your cortisol levels and limit metabolic disturbances. I recommend that those with elevated cortisol levels avoid sugar and reduce starchy carbohydrates.
Non-starchy vegetables, specifically those in the cruciferous family, due to their detoxifying ability, should be consumed three times as much as fruits and ideally be included at each meal. Protein, an integral macronutrient for healing, should be included at every meal to help with stabilizing blood sugar and improving immune function. Fats, more specifically omega-3 fatty acids, are anti-inflammatory and help counter the inflammatory effects of cortisol. Water, appropriately labeled “the liquid of life”, is encouraged for those with elevated cortisol levels as it will help hydrate cells and detoxify the body. Foundational supplements for optimal health include a good quality multi-vitamin, omega-3 fish oils and probiotics. While exercise is recommended as one of the best forms of medicine, too much exercise at the wrong intensity level can be more inflammatory and further exacerbate cortisol levels in those that have already elevated values. Cortisol levels peaks about 40 minutes into exercise, therefore recommendations would be to limit cardiovascular activity to less than 40 minutes in duration and limit frequency to 2-3 times per week. As for resistance training, not only does frequency need to be reduced but so does intensity.
Lastly implement recovery based exercise, such as walking, yoga, Pilates and stretching as these exercises help to regulate optimal cortisol output. Sleep is the most important thing when it comes to reducing cortisol and restoring the adrenal glands. Artificial light tricks the body into releasing more cortisol, suppresses melatonin, making it difficult to sleep. Look to prayer, meditation, deep breathing and restorative type exercise such as yoga, Pilates and stretching to manage stress. Dry sauna several times a week has also shown to not only reduce toxins but decrease stress as well.


Lastly massage has also shown to directly decrease cortisol while subsequently increasing serotonin and dopamine.
If you suspect you have chronically elevated cortisol levels, it is important to not only get your values tested via a 4-point salivary cortisol test, but to also consult with a qualified practitioner to ensure success on your healing journey. About Jaime Coffey MartinezJaime Coffey Martinez, MS RD is a registered clinical and integrative dietitian that practices in the Washington DC metro area and is owner of Nutrition CPR, LLC a nutrition consulting company providing both one to one nutrition coaching and corporate nutrition and wellness programs. DISCLOSURE: Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice.
I continue to search information and put all of this together to understand better my results and now hopefully solutions. It really upsets me that each and ever article on this subjects states how important it is to get enough sleep.. I have experienced disturbed sleeping patterns which includes waking at 4am every morning and not being able to resume sleep for the last three years now. I cannot make recommendations for your specific condition and recommend taking your question back to the practitioner you are working with.
My 24 hour urine cortisol is 284, I workout 2 times a day,I make everything from scratch(food) , small itsy bitsy meals like 5 x a day(protein source and vegatables only .)No matter what I do the cortisol levels are highand my weight will not drop. I would seek out a functional medicine or integrative medicine doctor to get a second opinion. Initially, there is some ebb and flow, but eventually, when stress becomes chronic, stress hormones are continually produced and released into the bloodstream. However, when stress becomes unresolved or chronic, cortisol is continuously elevated and the body enters what is known as the adrenal resistance phase.
Whether your personal goals are weight reduction, improved health or sports performance, you hold the power to make changes to achieve your goals. Thus, elevated cortisol increases your blood sugar levels.  Eating a diet heavy in starchy processed carbohydrates and sugar further exacerbates elevated blood sugar leading to increased fat around the waist line as well as weight gain.
Take omega 3 fish oils rich in EPA and DHA, and incorporate omega-3 rich foods like salmon and chia seeds into your daily diet. Consult with a qualified practitioner for recommended supplementation to both support and restore adrenal function as well as decrease elevated cortisol. Work towards 7-8 hours of uninterrupted sleep between 10pm and 6am.  Turn off all artificial light. With all the test the past couple of months I now have the high cortisol, hypothyrioidism, cushings disease and metabolic syndrome.Interesting how all of these work together and answer many of the health questions I have had.
I have recovered from significant adrenal fatigue and it took me a year to get my sleep normalized.
I myself was suffering from many symptoms as well as severe weakness that led me to bedrest.
After countless visits to various doctors who prescribed various sleeping tablets and anxiety tabs that did not help I finally met a naturapath who requsted me to get saliva test to check my cortisol levels.


I have had testing done over 9 months .A pituatary tumor has been ruled out , what do I do next?? However, our modern-day high-tech, fast-paced lifestyles have elevated stress to epidemic levels.
Additives, preservatives, GMOs, dyes, food colorings, hormones, pesticides, herbicides and antibiotics increase the toxic load to the liver and cause added stress to the body. Don’t forget to include protein and l-glutamine post workout to aid with recovery, repair and resilience. My endocrinologist did not help me, saying that my TSH levels were on the higher side to normal, even though I was having many thyroid symptoms, as well as adrenal symptoms, and put on 25lbs in 1 year, I felt helpless and alone, until I went to a naturapath who concluded that I had severe adrenal fatigue, and finally someone validating my poor health. The results showed that I have an extremely high level of cortisol in the morning with marginally higher levels of cortisol throughout the day and evening.
In fact, cortisol is both beneficial and protective in controlling blood pressure, blood sugar levels, inflammation as well as strengthening cardiac muscle.  A normal cortisol rhythm should peak in the morning hours and then steadily decline through the day with the lowest levels at night.
He put me on cortef, as well as many other supplements to help the adrenals as well as getting my thyroid to normal levels.
I tried using various different supplements including GABA, compounded meletonin and magnesium, fish oils without any success. When the body experiences chronic stress, over time these levels increase above optimal range. I also changed my diet to reduce saturated fats and undertaken meditation, yoga and other relaxation techniques. This helped slowly improve my strength, clarity of mind, and energy, with improved sleep patterns.
The naturapath also asked me to perform vigourous cardivasular excercise first thing in the morning to reduce the cortisol level. I psychologist would say the problem is something that happened in the past and is affecting me now. He also told me to do strength exercises and then work up to 30 minutes a day when I was able. Ladies and gentlemen, after two years I am just now able to work out 30-40 minutes a day without being completely exhausted! At 35 I suffered a heart attack and 3 years prior had a blood clot in my chest that was caught just before reaching the lungs (during 3rd tri of 2nd pregnancy).



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