Cortisol is one of the steroid hormones best known and known, even by non-experts. It is called the "stress hormone" because it is naturally produced by our body in response to psycho-physical stressful situations. Some examples: intense and / or prolonged physical activities (and CrossFit® falls into this category) but also prolonged fasting, trauma and diets too rich in carbohydrates.
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The functions of cortisol
The production of cortisol is essential from the evolutionary point of view, because it allowed man, over the course of time, to cope with dangerous conditions that require mental clarity and promptness of action. Its function is in fact to guarantee full support to the vital organs through:
- the increase in blood sugar and the mobilization of fats in the blood, to provide the body with the energy it needs.
- Increased cardiac output and blood pressure, to improve reflexes and physical performance.
- An anti-inflammatory and analgesic action, so less pain is felt, both in the muscles and in the joints.
Se immediately cortisol then unfolds a positive action for the body, vice versa if present in excess and for a long time in the body it becomes a double-edged sword, producing negative effects.
The risks associated with high cortisol
Elevated levels of cortisol in the blood over time are in fact harmful and should be avoided. The risks are in fact linked to one reduction of immune defenses, aincreased fatigue, a decrease in collagen synthesis (predisposing factor for osteoporosis) and sexual desire. Furthermore, the action of stimulating the conversion of protein into glucose by cortisol, determines a condition of catabolism muscular (obviously an aspect not appreciated by those who do CrossFit® and weightlifting).
How to regularize cortisol levels
Those who practice intense sports such as CrossFit® must guarantee the body adequate times recovery, avoiding excessive and frequent training over time. Furthermore, it is important to keep cortisol levels lowstabilize the levels of cup sugar in the blood (with foods with low glycemic load), sleep an adequate number of hours e promote relaxation with techniques such as yoga, tai-chi, meditation etc. I am also very helpful supplements such as magnesium and Vitamin C and natural adaptogens (rhodiola, Ashwagandha).