With
the stress and sugary treats over the holidays (hopefully) behind us, it’s time
again to start thinking about staying healthy.
Our
immune system is dependent on sleep, and regulated hormone patterns in order to
stay healthy. During the day, our bodies secrete a hormone called cortisol,
a hormone that helps us metabolize carbohydrates, fats and protein to give us
energy throughout the day.
Cortisol
is not a bad hormone, however, excessive release of cortisol is when we run in to health problems.
By night time, cortisol levels decrease while growth hormone and the well-known
sleep hormone, melatonin, prevail during the night. Growth
hormone and melatonin are important in regulating sleep and rejuvenating the
immune system, and regenerating the body for the next day. When
our bodies are over-stressed and in overdrive, cortisol is continually secreted
at high levels, even at night, preventing the secretion of growth hormone and
melatonin.
Excessive
sugar consumption (especially
at night) can also cause unwanted stimulation of cortisol. As a result our
sleep is hindered, our immune systems are weak and our susceptibility to
catching colds and flus is sky-high. Too much cortisol excretion can also lead
to adrenal gland exhaustion, a point where the adrenal glands can no longer
produce adequate amounts of cortisol, as well as adrenaline, to keep us
energetic throughout the day. That in itself can cause a
whole series of problems on the body!
Thinking
long-term, imbalanced cortisol levels can
have extremely negative effects on the body, leading to conditions such as,
increased abdominal obesity, poor sleep, extreme lack of energy and diseases
like Type II diabetes and cardiovascular disease. So how do we
keep our bodies nice and healthy? Keep the adrenal glands (and therefore
cortisol) balanced and healthy!!
1) Take
time to relax! The
stresses of daily life can make us to forget to sit down and breath. Even
taking 30 minutes before bed to relax, breathe and sip on a nice cup of
relaxing tea can help bring those cortisol levels down and prepare your body
for a restful sleep.
2) Get
a good night’s rest! As
mentioned before, sleep is the time where your body repairs and rejuvenates
itself for the upcoming day. Getting at least 8 hours of sleep will do wonders
for your energy levels and immune system.
3) Keep
those intestines healthy! Supplementing
with a good quality probiotic will boost your immune system and help you digest
and assimilate food.
4) Keep
the sugar to a minimum Try
saving treats (and drinks) for special occasions only. This will take much will
power but the reward in the end is worth it!
5) Know
your ABCDE (Zn) Vitamins C, A and E and Zinc are
nature’s antioxidants, perfect for boosting the immune system. You can buy a
combination formula of ACES + Zn from
your local health food store. B vitamins help manage your cortisol levels by calming
the nervous system and reducing stressful reactions. Vitamin C
in particular helps our adrenal glands (our
stress organ) cope with stressful situations more effectively, and is also
great for boosting our immune systems.
As
you can tell, cortisol is a hormone that
greatly impacts our health. If you experience fatigue, poor
sleep patterns, anxiety, weight gain, or know that your health isn’t where it
should be, I recommend getting your cortisol levels tested to see if specific
interventions (the natural way!) should be considered. Many naturopathic
doctors offer these tests through their clinics so please contact your local
naturopath to see if you qualify for testing. Here’s to a Healthy Winter!
Written By Dr. Tanya
Lee, BSc (Hons), N.D.
Dr. Tanya Lee is a naturopathic doctor currently
practicing at The Health Centre of Milton.. Dr. Lee was drawn to the naturopathic profession
for its core beliefs in treating the whole person. She practices general
medicine, with a special interest in children’s health, women’s health and
pregnancy. For more information on Dr. Lee and her practice, please visit, www.tanyaleend.com.
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