Cortisol Imbalance

     Living in a modern world, in a society that demands more and more out of us, we can often find ourselves becoming overly stressed, easily exhausted, having a hard time sleeping, and finding it almost impossible to loose weight. These are all symptoms of cortisol imbalance.

     Cortisol is a stress hormone. In fact, it's often considered the primary stress hormone. It's one of the main hormones released when our bodies are kicked into “fight or flight” mode. The “fight or flight” response (also called the acute stress response) is a response that helped our ancestors evolve. When we feel terrified, mentally or physically, our bodies release certain hormones that help us deal with the situation by either running or fighting. These hormones trigger a rapid response from our bodies that results in an increase in our heart rate, blood pressure, and breathing rate. This pumps oxygen to our muscles much faster, allowing us to be stronger and faster for a short time. Afterward, it takes 20-60 minutes for our bodies to go back to normal. 

     Cortisol is a necessary hormone for life, helping us to stay motivated or keep us awake and responsive to our environment. However, being constantly exposed to tense situations, such as traffic or fast-paced work environments, can cause a buildup of Cortisol. Over time your adrenal glands will not be able to keep up the levels of production required by your constant state of stress. This will cause adrenal fatigue, and combined with high levels of Cortisol, this can cause some seriously adverse effects.

Symptoms of Cortisol Imbalance

1. Chronic pain and headaches

     Excessive amounts of stress can put a major strain on your adrenal glands, which can increase your sensitivity to pain. You may start noticing an increase in backaches, headaches, and/or other body aches. If you tend to hold back your tears you should consider having a “good cry” because a number of hormones that cause this sensitivity can be released with those tears.
   

2. Weight gain, especially around the belly

     Excessive Cortisol levels tend to cause weight gain. It stimulates appetite and most of the weight gained will end up gravitating to your mid-section. You may also develop a round face, or fat neck. This can lead to an increased risk of heart disease, diabetes, and obesity.
         

3. Weakened immunity

     When your Cortisol levels are high, your immune system is not able to function as well. This leads to you catching every little germ that you are exposed to. Or so it may seem.
       

4. In ability to sleep and fatigue

     Cortisol directly helps to regulate your waking and sleeping cycles. Imbalanced Cortisol levels can cause problems sleeping and symptoms of chronic fatigue. The occasional bout insomnia is usually nothing to worry about, but if you find yourself experiencing chronic sleep problems and/or excessive fatigue, you may be experiencing a Cortisol imbalance.


5. Mood changes, panic attacks, and/or depression
         
     When your Cortisol levels are high, your feel-good hormones (such as serotonin) are low. This can leave you feeling quite depressed, anxious, and irritable. Making you prone to some crazy mood swings, and panic attacks.


6. Infertility and/or no sex drive

     Fighting or running for you life doesn’t really put most people “in the mood.” So it's no surprise that high levels of Cortisol may reduce you sex drive, and in some cases remove it all together. On top of that, it can lead to problems such as impotence and irregular menstrual cycles which can cause fertility problems.

Tips to help balance your cortisol levels

1. Whole foods diet

     Our bodies actually use Cortisol to balance out our blood sugar when it gets too low. With this in mind, we can use healthy carbohydrates as an excellent tool to help us balance our Cortisol in turn. Also, by switching to a predominantly whole foods diet, we reduce our exposure to foods that increase inflammation, and thus increase our Cortisol. Combining these two strategies in a way to fits your life may be one of the best ways to reduce and balance your Cortisol levels.


2. Stress management

     Cortisol is released in times of stress. So reducing your stress helps to reduce the amount of Cortisol your body releases, and helps provide more time to help your body fully recover from the stress. Using strategies that include meditation, deep breathing, spending time outdoors, healthy exercise, and acupuncture may be a great way to help balance out your Cortisol levels.


3. A matter of lighting

     This may sound ridiculous, but lighting can seriously effect your Cortisol levels. Cortisol issues aren't just from high amounts of Cortisol, it can also be an issue when Cortisol is released at the wrong time. When we are exposed to blue light (such as from a TV or computer screen) at night, our bodies release Cortisol and reduce melatonin. Reducing our ability to get a good night's sleep. Also, when we spend a lot of time indoors and don't get much natural sunlight during the day, our bodies can get confused as to the time and release these hormones at inappropriate times. Try going outside for 30 minutes within an hour of waking up, and using blue light filters on your devices at night. This can seriously help balance out the timing of your body's release of Cortisol and help balance out your Cortisol levels.

4. Essential Oils

     It's no secret that smells evoke feelings in us. You smell a certain scent and you remember a pleasant moment, maybe it's the smell of fresh baked apple pie. You smell that and remember your grandmother making one for you when you were little. Or maybe you smell coffee and feel instantly alert, just from the smell. Whatever the reason, smells can be strongly effective. Certain essential oils can actually reduce your Cortisol levels by scent alone. Try diffusing essential oils that help aid relaxation. Lavender, myrrh, frankincense, bergamont, clary sage, sandalwood, and thyme are just a few. You can also dilute essential oils into a carrier oil and make your own massage oil to use when you are feeling especially stressed.


5. Adaptogen Herbs

     Adaptogens are a classification of herbs that help you body recover from and adapt better to stress. They naturally balance hormones (including Cortisol), reduce inflammation, lower fatigue, reduce inflammation, and help control blood sugar and blood pressure levels. A number of them have been tested and proven to actually reduce Cortisol levels. Here are just a few to look into adding into your daily routine.
         Ashwagandha
         Tulsi (or Holy Basil)
         Astragalus
         Licorice Root
         Medicinal Mushrooms such as Reishi or Shiitake



     I hope this helps you be more mindful of your stress levels and gives you a good idea of what to do when the stress gets to be to much. If you have any questions of comments, please leave them below.

Resources:

6 Ways to Lower Your Cortisol Levels: Dr. Axe: https://draxe.com/cortisol-levels/

8 Signs You're Suffering From A Cortisol Imbalance: Atlas Drug & Nutrition: http://atlasdrugandnutrition.com/cortisol-imbalance/

Cortisol/Adrenal Fatigue (Men): Genemetics Health Institute: https://www.genemedics.com/hormone-therapy/mens-hormones/cortisoladrenal-fatigue/

Cortisol/Adrenal Fatigue (Women): Genemetics Health Institute: https://www.genemedics.com/hormone-therapy/womens-hormones/cortisoladrenal-fatigue/

Cortisol Imbalance Symptoms: Livestrong: https://www.livestrong.com/article/94310-cortisol-imbalance-symptoms/

How I Reduced My Cortisol Levels Naturally With Food & Light: Wellness Mama: https://wellnessmama.com/1570/reduce-cortisol/

Symptoms of Cortisol Imbalance in Women: Tranquility Labs: https://www.tranquilitylabs.com/symptoms-of-cortisol-imbalance-in-women/

Passionflower

     One of my favorite things about living in Florida is the plant life. We have amazing plants growing everywhere. There are beautiful vines and flowers on every fence in my neighborhood. Most people have at least one tree somewhere on their property. Even the weeds growing in the sidewalk or pavement can be extraordinary. However, there is one flowering vine that sticks out for it's unique beauty.

     Passionflower is a Florida native and has been used medicinally by Native Americans for centuries. When the Spanish came to America, they used this flower to help teach the Native Americans about Christ and the crucifixion. These missionaries are where we get the name Passionflower from, as they named it after the Passion of Christ. The 10 petals represent the disciples that were present for the crucifixion. The three stigma represent the nails, while the five anthers represent the wounds of Christ, and the fringes represent the crown of thorns.

     There are quite a few different species of passionflower, many of which have edible fruit. Some of these species are purely ornamental and not safe for consumption. If you are interested in wildcrafting or growing this plant for either edible or medicinal use, make sure you have one of the acceptable species. Passiflora incarnata is the most commonly used species, and is generally recognized as safe.

Medicinal Uses:

Scientific Name- Passiflora incarnata

Common Names- Passionflower, Maypop, Passion Vine

Parts Used- Leaves, stem, and flowers.

Traditional Chinese Medicine (TCM)- Though this herb is native to America, it has become widely used throughout most of the world. In TCM, it is used to help calm the Qi in cases of overload, as opposed to blockage. It's particularly good for Fire-types who are prone to heart conditions.

Native American- The Cherokee were very fond of using the root. They used a poultice of the root to draw out inflammation in wounds. They also used a tea of the root to wean infants, and for earache.

Insomnia- Passiflora works directly on the nervous system to help lull us to sleep. It's particularly effective for those who suffer from insomnia, as it allows for restful sleep and does not leave one with a “narcotic” hangover. This herb is especially good for people who suffer from circular thinking, acting as an “off switch” for their minds.

Anxiety- Much like it's use as an “off switch” for circular thinking that leads to insomnia, passiflora helps to stop nervous and anxious thoughts from taking hold in our day-to-day lives. It also helps soothe our nerves when overstimulated and overworked.

Nervous System- Passiflora is an excellent herb for the nervous system. Historically it's even been used to calm seizures. It is considered to be a great nervine tonic, which means that it soothes nerves. It helps in cases of insomnia, anxiety, anxietous depression, hypersensitivity to pain, headaches, agitation, transitioning from addictions, nervous tics, PMS, menstrual cramps, and overstimulation. Passiflora also helps those who have a tendency to dissolve into circular thinking, especially when insomnia is involved.

Herpes Simplex Virus- Passiflora helps prevent outbreaks of the herpes simplex virus. It's especially helpful in stress-induced outbreaks.

Summary of actions- Hypnotic, analgesic, hypotensive, nervine, anxiolytic, anti-spasmodic, and antidepressant.

Drug Interactions and Contraindications- Passiflora is a strong, natural sedative and has great potential to interact with certain drugs. Please use caution if you are taking any sedatives, antiplatelets, anticoagulants, tricyclic antidepressants, or monoamine oxidase inhibitors. For most other people, this herb is considered safe for regular use, however pregnant or nursing women should exercise caution and check with their doctor before use.

     I only included a basic introduction to this amazing herb. I hope you have learned a new appreciation for how amazing passionflower is. If you have any questions or comments, please leave them below.

Refrences:

Acupuncture Today: Passion Flower : http://www.acupuncturetoday.com/herbcentral/passion_flower.php

Alternative Nature Online Herbal: Passionflower Herb Uses and Medicinal Properties: https://altnature.com/gallery/passionflower.htm

Chestnut School of Herbal Medicine: Passionflower-Ecology Cultivation Botany and Medicinal and Edible Uses: https://chestnutherbs.com/passionflower-ecology-cultivation-botany-and-medicinal-and-edible-uses/

Henriette's Herbal Home Page : Passiflora-Passionflower : http://www.henriettes-herb.com/eclectic/kings/passiflora.html

Herb Rally: Passionflower: http://www.herbrally.com/monographs/passionflower/

Modern Herbal: Passion Flower: http://www.botanical.com/botanical/mgmh/p/pasflo14.html

Sama Ayurveda: Passion Flower: http://samaayurveda.com/passion-flower/

University of Maryland Medical Center: Passionflower: http://www.umm.edu/health/medical/altmed/herb/passionflower