The inside of the adrenal glands is neurological tissue, which is where adrenaline is made. The outer part is glandular tissue and is where cortisol is made. Cortisol is a hormone and adrenaline is a neurotransmitter. The adrenals release these chemicals in order to help the body to function in situations of short-term stress, but can remain active for a long time. They are part of the sympathetic nervous system, which is also known as the "fight or flight" system. The opposing branch of the autonomic nervous system is the parasympathetic response, which is a state of relaxation. The adrenal glands are not part of the parasympathetic system so that system is unable to "turn them off". Fear, worry, and anxiety are part of the sympathetic response.
The Effects of Stress
Stress causes problems with sleeping, often resulting in waking during the night (often around 2 AM) and can mean that a person sleeps best in the morning rather than at night. Cardiovascular effects include changes in blood pressure and heart rate, and inflammation of the arteries. Cortisol is an anti-inflammatory hormone. The synthetic version is called prednisone. Long term cortisol exposure leads to loss of sensitivity by the cortisol receptors on cells, similar to how insulin resistance happens in diabetes. With cortisol resistance, more cortisol may actually increase inflammatory symptoms in a seemingly paradoxical way. Diseases that can develop in this situation include arthritis, auto-immune diseases, and joint inflammation.
The Effects of Cortisol on the Immune System
Cortisol affects the white blood cells of the immune system because part of what it does is to "turn off" the immune system. Cortisol inactivates Natural Killer T-cells, which kills viruses and cancer cells. It also suppresses the ability of the immune system to fight pathogens in general. There are even certain bacteria that activate your hypothalamus to activate cortisol so that your body can't defend itself as well.
Cortisol and Memory
In the short term, cortisol helps in the formation of emotional memories because these memories may help you to survive in the future, but in the long term the hippocampus is damaged, leading to memory loss and brain fog. This can also result in becoming per-occupied with a few specific problems, which can lead to keeping you awake at night because you can't turn off the worries. You can get stuck in a problem-solving mindset but it doesn't result in actual helpful solutions.
Mineral Loss
Long-term exposure to cortisol leads to the loss of potassium, which is a mineral that supports calmness and relaxation. Loss of potassium leads to more stress and this can create a cycle. Sugar also depletes potassium. Thiamine (vitamin B1) is an important anti-stress vitamin that causes relaxation and comfort. Thiamine also increases levels of GABA, which is a neurotransmitter of relaxation and calmness. It also causes a loss of hydrogen ions, which are acidic, which puts your body into a more alkaline state. People under a lot of chronic stress become too alkaline, not too acidic. This leads to tight muscles, twitches, tetany. muscle cramps, can't absorb electrolytes well, and breathing problems can result. As the acid levels decrease this can cause low levels of stomach acid and poor digestion.
Catabolic Effect
Catabolism is the process in which muscles are broken down in order to turn the amino acids, the components that muscle proteins are made of, into glucose to fuel the "fight or flight". Connective tissues including collagen and elastin are also broken down in this process (this is why stress can make a person wrinkly). Cortisol also demineralizes bone, causing osteopenia and osteoporosis.
Effect on Kidney Function
Chronically high cortisol levels cause the kidneys to filter less (meaning hold on to less and instead allow more to be lost in the urine), including minerals such as potassium. Sodium is filtered and saved and this is why kidney problems can lead to water retention. Addison's Disease is a rare and more serious form of adrenal disease in which potassium is filtered but sodium is lost in the urine. Cushing Syndrome is related.
Cortisol and Blood Sugar
Cortisol is also called a "glucocorticoid" because it helps to regulate glucose levels. It can help make glucose out of non-carbohydrate sources including fats, proteins, and even ketones. It also plays a role in storing and releasing glucose. Cortisol can activate insulin leading to a "flat tire" around the gut, and this also leads to all the issues associated with high insulin.
Cortisol and Digestion
The process of digestion is under the control of the parasympathetic system, and becomes compromised when cortisol levels remain elevated. The digestive system becomes sluggish resulting in bloating, indigestion, poor absorption of nutrients, and even ulcers. The fact that cortisol also increases insulin levels this can also affect digestion and cause excess belly fat.
Excess cortisol can lead to low levels of vitamin D which is ironic as vitamin D does many of the same things that cortisol does, but without the negative side effects. It is an anti-inflammatory and can influence the immune system to lower inflammation rates, in particular it tamps down the cytokine storm.
How to Lower Stress and Reduce Cortisol
It can lower mental stress to find activities that increase physical stress such as jobs around the house, yard work, etc. These activities result in a kind of physical tiredness that can improve sleep. Exercise and other types of physical activity can also be helpful. Worry and stress are associated with inaction, feeling almost paralyzed, and keeping busy with activities helps keep you moving and keeps your mind from getting stuck on certain topics. Taking vitamin B1 is very helpful at cutting stress down. It can have an almost immediate effect if taken when you feel very stressed. Making sure that you get enough potassium and magnesium is important and both are easily gotten from the diet, especially vegetables. Reducing carbohydrate intake helps because carbs keep the body stuck in a "fight or flight" response. Taking vitamin D lowers stress and improves mood. Implementing a ketogenic diet and intermittent fasting helps to address a lot of the physical symptoms and mood symptoms from high cortisol. Including adaptogens in your daily routine, as a supplement or tea or other ways, supports healthy adrenal function.
Learning to breathe so that the inbreath and the outbreath are the same duration helps balance the sympathetic and parasympathetic arms of the autonomic nervous system. If you practice this when you lay down to go to bed it will help you sleep. Below is the link to a video made by Dr Berg showing a technique to reduce stress at the end of the day, using a thing that puts pressure on the base of the skull.
Dr.Berg's Webinar On Stress Relieving: Easily Get Rid of Stress & Sleep Like a Baby
This is an adaptogen supplement recommended by Dr Berg
Growth Hormone
Growth hormone is sort-of opposite of cortisol, it protects proteins. It’s anti-aging whereas cortisol is pro aging. GH is triggered by sleep, intense but intermittent exercise, eating enough protein, and intermittent fasting.
