| At this time of the year we can feel the negative effects of stress. Cortisol is a stress hormone made by the adrenal glands. This is part of our stress response and is an important way we stay alert and function in the day. This system, when balanced creates our ability to wake up alert and bright ready to cope and keep energised all day, then when its evening time in conjunction with the darkening light our melatonin levels increase our cortisol lowers and we should drift off into a restful recovery period of sleep. This pattern may become disrupted when individuals experience overwork, heightened stress, or burnout resulting from fatigue and chronic stress. Just like your bank account when you keep making withdrawals and no deposit you run out of funds. When we keep making withdrawals from our body reserves like long work hours, poor diet, little sleep with no exercise we run out of fuel. We can use an easy simple test from our local laboratories called a salivary cortisol test to see exactly what pattern of cortisol we are in. Understanding our levels can help select the correct type of treatment for you by your healthcare practitioner. Certain things raise cortisol and others lower it. For example, intense cardio exercise in the evening time right before bed can increase cortisol, and if you are already overstimulated, this may further elevate cortisol and disrupt your sleep. Or if your cortisol levels are low throughout day and you have severe fatigue using certain supplements like phosphatidyl serine can reduce cortisol and aggravate your fatigue. That is why it is best to collaborate with a practitioner who can help personalize your protocol to best keep you supported as we are near end of the year and stress levels peak. |
| Morning light – Resets your circadian rhythm and boosts natural cortisol peak. Get 10–15 minutes of sunlight soon after waking. Sleep routine – Lowers evening cortisol. Wind down with dim lights, no screens 1 hour before bed. Balanced meals – Keeps blood sugar stable, preventing stress spikes, Eat protein with every meal, avoid skipping breakfast. Gentle movement – Regulates cortisol and mood, Do a 20–30 min walk, yoga, or stretching daily. Herbal adaptogen’s that help with symptoms of fatigue: Ginseng, Licorice and Rhodiola. Supplements that support our nervous system: Activated Vit B’s, Vit C, Magnesium, Vit D Nutritional supplements for memory and focus: Lion’s mane and Bacopa |