One great reason to turn to walking is for the reduction of cortisol levels. Scientists have found these stress hormones are greatly reduced after just a 20 minute walk, resulting in a better mood and positive outlook.
But little do they know that taking a 20-minute brisk walk in the morning can help alleviate many health issues. Also, being active outdoors helps you switch off from everyday pressures, clear your head, and relieve stress by reducing levels of cortisol, the stress hormone.
This increase in cortisol is a consequence of the type of walking exercise, which is considered as medium to high intensity, and the prolonged duration. The hypothalamic–pituitary–adrenal (HPA) axis is activated during stress.
Staying in sync with your circadian rhythm: Your body can then release cortisol at the right times. Drinking a cup of coffee: Caffeine triggers cortisol release, which is perfect for a morning pick-me-up. Exercising: Intense exercise spikes cortisol, and an early workout can help you sleep later that night, too.
In humans, the peak level secretion occurs in the morning (07:00–08:00 a.m.), which is considered the active phase, while its lowest secretion is around 02:00–04:00 a.m. at night [44,47]. Figure 2 demonstrates the circadian rhythm of cortisol.
One study found that a high dose of vitamin C decreases anxiety and improves mood (29). After exercise, it's also been shown to rapidly reduce cortisol (26, 27). And multiple other studies have found that both vitamin C and vitamin E reduce cortisol and anxiety (30-32).
L-theanine is an amino acid found in black tea, green tea, and some brands of dark chocolate. Research suggests it produces a state of calmness for up to three hours by reducing cortisol levels and blunting cortisol responses.
As the body's primary stress hormone, cortisol surges when we perceive danger, and causes all the symptoms we associate with “fight or flight”—increased blood pressure and heart rate, muscle tension, and the digestive system slamming to a halt, resulting in nausea, vomiting, and diarrhea.
Typically, the nadir (time point with the lowest concentration) for cortisol occurs near midnight. Then, cortisol levels increase 2–3 h after sleep onset, and keep rising into to the waking hours. The peak happens in the morning at about 9 a.m. [4].
Short high intensity exercise such as sprints, HITT or weight training cause less of an increase in plasma cortisol concentrations.
It's best to avoid metabolic conditioning, HIIT, sprints, and intense metabolic training. Basically, anything that relies on a good cortisol and adrenaline output to complete and deliver results.
During exercise you experience a temporary increase in cortisol levels, but it is quickly followed by a return to normal levels. Regular exercise can decrease the usual amount of cortisol in your bloodstream, leading to a reduction in symptoms of stress.
Exercising at the right time for your body has been shown5 to minimize post-workout cortisol spikes. In other words, "morning people" who work out in the morning have lower cortisol spikes after exercise.
When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.
Morning anxiety has a biological cause: Cortisol, often called the “stress hormone,” is higher during the first hour after waking for people experiencing stress. Sometimes people feel a measure of control when they worry, so they have trouble stopping the cycle.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol.
Too much cortisol can cause some of the main symptoms of Cushing syndrome — a fatty hump between the shoulders, a rounded face, and pink or purple stretch marks on the skin. Cushing syndrome also can cause high blood pressure or bone loss. Sometimes, it can cause type 2 diabetes.
I recommend magnesium glycinate or malate. Most adults need approximately 800mg per day. Magnesium prevents excessive cortisol, lowers blood pressure, and lowers blood sugars through insulin control.
Adding in cardio, such as a brisk walk will help lower your cortisol levels and control your stress. Once you have your stress under control, you can add interval training and sprints two or three times a week to reduce your belly fat.
Results also showed that lower vitamin D levels are associated with higher levels of cortisol, a stress hormone that is elevated in Cushing's.
Various factors can cause high cortisol levels. But the biggest culprits on the list are sleep insufficiency, chronic stress, circadian misalignment, high-intensity exercise or overtraining and certain medical conditions like Cushing's disease.