{"id":1722,"date":"2014-03-17T23:48:06","date_gmt":"2014-03-18T03:48:06","guid":{"rendered":"http:\/\/wanderlust.com\/?p=1722"},"modified":"2014-03-17T23:48:06","modified_gmt":"2014-03-18T03:48:06","slug":"sages-pages-hormone-cure-part-2-control-cortisol","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/ko\/journal\/sages-pages-hormone-cure-part-2-control-cortisol\/","title":{"rendered":"Sage\u2019s Pages | The Hormone Cure – Part 2 | Control Your Cortisol"},"content":{"rendered":"

\"DrToday, in this second module of the \u201cSage\u2019s Pages\u201d with Dr. Sara Gottfried<\/a>, we take a dive into the world of cortisol.\u00a0 By now, you will have read Chapter 2<\/b> (A Hormonal Primer: Everything You Need to Know About Hormones<\/i>) and Chapter 4<\/b> (High and\/or Low Cortisol: Stress Case?<\/i>), so you\u2019re aware that cortisol the\u00a0hormone that governs your hunger cravings, digestion,\u00a0blood pressure, sleep\/wake patterns, physical activity, and capacity\u00a0to cope with stress. \u00a0<\/span><\/p>\n

(Before we go any further, for those of you who haven’t gotten hip to our online Book Club yet, you can still sign up for our “Sage’s Pages”\u00a0 series featuring Dr. Sara’s “The Hormone Cure” right here<\/a> and catch up with us once you’ve ordered the book<\/a> and taken Dr. Sara’s Hormone Questionnaire<\/a>.)<\/p>\n

……………………………………………………………………………………………………………………………..<\/p>\n

In Chapter 4, Dr. Sara explains that \u201ccortisol\u2019s\u00a0main job is to increase your glucose and store the excess in the liver,\u00a0through a process called glycogen storage.\u00a0There are two reasons for this: first, to put glucose into your muscles so that you can fight or run. Secondly, to raise your blood\u00a0pressure, so that plenty of fresh oxygen gets to your brain and you\u00a0can think clearly. This is the process behind fight or flight<\/strong>.\u201d<\/p>\n

Why does understanding this \u201cfight or flight\u201d response matter to someone who spends more time with an iPhone in the urban jungle than fending off predators in the wild plains? Because this modern, always-on culture most of us are engaged in has rewired our hormonal system. \u201cMany of us are so accustomed to\u00a0unremitting stress<\/strong>\u2014whether from long work hours, or a difficult\u00a0marriage, or demanding children\u2014that we\u2019ve actually rewired our\u00a0brains to perceive danger when it\u2019s no longer a threat, or when it\u2019s\u00a0relatively minor,\u201d like packing lunch for the kids on a busy morning when everyone\u2019s running late.<\/p>\n

\"Stress\"\u201cWhen psychosocial stress is incessant, or when you perceive that life is incessantly stressful, you move progressively from healthy adaptation to toxic, stress-related harm to your body. I call this adrenal dysregulation,\u201d explains Dr. Sara.<\/p>\n

This dysregulation could mean either high or low cortisol, or both! Remember when you completed the Hormone Questionnaire<\/a> last week? If you had five or more checkmarks in Part A, you\u2019re high in cortisol<\/strong>, and if you have five or more in Part B, you\u2019re low in cortisol<\/strong>.\u00a0 Yes, you can have both, and you can find out why by reading up on the conditions that lead to high cortisol on p.76 and the causes of low cortisol on p.91.<\/p>\n

The good news? You can do something about both parts of the problem<\/strong>:<\/p>\n

1. your perception of stress and<\/p>\n

2. equipping your body to give it a better shot at keeping cortisol in check.<\/p>\n

1. The first thing is being able to perceive the stressor for what it is<\/strong>.<\/em>\u00a0 When we are overtired and too busy, small things can become the straw that (continually) breaks the camel\u2019s back. By engaging in a meditation or pranayama practice, you will be better able to see the situation with a calm mind and asses each small disruption for what it is without seeing it as part of an overwhelming morass that you are up against.\u00a0 Being able to skillfully manage your stress puts you at a great advantage, as Dr. Sara points on on p. 76 that her colleague Dr. Mark Hyman claims that 95% of diseases are caused or worsened by stress.<\/p>\n

\"DrThus, your first assignment is to engage in the “5 Ways to Lower Cortisol with Yoga”<\/strong><\/span> (on p. 87).\u00a0 Yes, that means getting to at least one yoga class this week.\u00a0 But just so that you can experience each of her tips more specifically, do each of these things in independently of your yoga class over the next five days so that you can feel their effects.<\/p>\n

1. Wednesday<\/strong><\/em> – Chant<\/strong><\/span>.<\/strong>\u00a0You don\u2019t need to be a kirtan master.\u00a0 Even sitting and doing a few rounds of OM will help bring your body into harmony.<\/p>\n

2. Thursday<\/em> – Deep breathe<\/span><\/strong>.\u00a0 This one is gerat because you can practice it on the subway, in the car, in line for lunch, anywhere.\u00a0 If you\u2019re able to, try Nadi Shodhana, (sanskrit for Alternate Nostril Breathing) which she describes on p. 109<\/p>\n

3. Friday<\/strong><\/em> – Release<\/strong><\/span>.\u00a0 Spend the day being aware of where you\u2019re holding tension and let it go.\u00a0 Shoulders? Jaw?\u00a0 Begin noticing as you go to sleep all the places you could release more, and use this information in the daytime to bring your attention to those places to release during your waking (and working) hours as well.<\/p>\n

4. Saturday<\/em> – Invert<\/span><\/strong>. Dr. Sara explains that, \u201cany time you put your feet above the level of your heart,\u00a0even with your legs straight up against the wall, you activate your\u00a0parasympathetic nervous system, the rest-and-digest counterbalance\u00a0to fight or flight (or tend and befriend in women) of the\u00a0sympathetic nervous system.\u201d Plus, it just feels good!<\/p>\n

5. Sunday<\/strong><\/em> – Corpse pose<\/strong><\/span>.\u00a0 Even if you do a full yoga class today (and you should! It\u2019s Sunday!) take a moment at home to have a restful savasana and fully feel that release. (You can do corpse pose as a reward for completing next week\u2019s reading: Chapter 7 on Low Thyroid).<\/p>\n

2. The second part of your pro-active regimen to combat cortisol imbalance is to give your biochemistry a leg up<\/strong><\/em> to deal with this constant draw on your energy that the \u201cfight or flight\u201d response creates.<\/p>\n

\"DarkDr. Sara gives you a nice long laundry list of things that you can add to your lifestyle to counter your high cortisol on p. 100. \u00a0So, your second assignment is to add at least three of these cortisol curbers to your routine this week<\/strong><\/span>.\u00a0 (Best news ever – the list includes dark chocolate, massages, and orgasms! Homework was never this good in college!) We challenge you to limit your alcohol consumption and\/or wean yourself from caffeine this week, and look over the list of other things you can do to bring those stress levels down (which include acupuncture and practicing forgiveness). If you checked off five or more boxes in Part A of the questionnaire<\/a>, try adding at least one of the vitamins or supplements she lists to your diet.<\/p>\n

So – bottom line – your homework for next week is:<\/span><\/p>\n

\"Dr1. Do the five yoga-related exercises listed above for the next five days,<\/em><\/p>\n

2.\u00a0Incorporate at least three (if not more) of Dr. Sara\u2019s prescriptions for stress reduction on p. 100,\u00a0<\/em><\/p>\n

<\/em>3. Read Chapter 7 on low thyroid for next week’s reading.<\/em><\/p>\n

Then come back to this page to comment<\/strong> on what your experience was trying these methods to get a handle on your cortisol.\u00a0 Each commenter will receive Dr. Sara\u2019s special report on the “Top 10 Ways to Get Lean”.\u00a0 This 40-page reference guide \u2014 not for women only, by the way \u2014 gives you the lowdown on what you need to do to reverse your fat storage, as well as the top 10 ways to measure and track your hormones, your sleep and fat burning. \u00a0Get all this just for leaving a comment below on your experience this week combating cortisol<\/strong>! We look forward to hearing you describe your experience completing our assignments above.<\/p>\n","protected":false},"excerpt":{"rendered":"

Today, in this second module of the \u201cSage\u2019s Pages\u201d with Dr. Sara Gottfried, we take a dive into…<\/p>\n","protected":false},"author":12,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[12],"tags":[225,226,265,243,245,264,228,224],"class_list":["post-1722","post","type-post","status-publish","format-standard","hentry","category-inspiration","tag-book","tag-book-club","tag-dr-sara","tag-dr-sara-gottfried","tag-gottfried","tag-hormone","tag-hormone-cure","tag-sages-pages"],"acf":[],"yoast_head":"\nSage\u2019s Pages | \u201cThe Hormone Cure\u201d Part 2 \u2013 Control Your Cortisol<\/title>\n<meta name=\"description\" content=\"Today, in this second module of the \u201cSage\u2019s Pages\u201d with Dr. Sara Gottfried, we take a dive into the world of cortisol. 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