Daylight Savings and Cortisol
Supporting your circadian rhythm through the seasons
Cortisol is a corticosteroid hormone produced in the adrenal cortex from cholesterol. It is released from the cortex in response to low blood glucose levels and has a half-life of approximately 60 minutes. It’s physiological actions control macronutrient metabolism, minimise prostaglandin synthesis (inflammatory mediator) and helps us stay emotionally stable. You may know cortisol to be “the stress hormone.”
In the liver, cortisol is conjugated through the sulfation pathway and here stimulates gluconeogenesis (making glucose from non-carbohydrate substrates) and glycogenolysis (glycogen > gL-1 & glucose). Persistently high levels of cortisol as seen in prolonged fasting, high intensity exercise & prolonged high stress will stimulate protein breakdown in skeletal muscle so that the amino acids may be utilised for gluconeogenesis.
Cortisol naturally spikes in the morning and reduces throughout the day, it is stimulated by the sunrise. Melatonin spikes around mid evening and is stimulated by the sun setting. Too much stress throughout the day elevates cortisol levels which can remain elevated into the night causing poor sleep, hormonal and gastrointestinal changes by affecting our insulin resistance & the HPA axis. Cortisol works in conjunction with adrenaline, noradrenaline, sex hormones such as GnRH, LH, GH and our TSH (thyroid stimulating hormone).
When we exhaust our normal resources of our stress hormones by utilising them for an extended period of time we find ourselves in a state we are probably all very familiar with; fatigue. Typically in a hunter-gatherer scenario the spike in these hormones would have been short lived to hunt or fight danger, followed by long periods of rest and recuperation.
Over-exhaustion, hyper-arousal & exposure to blue lights dis-regulates our HPA (hypothalamus pituitary adrenal) axis which then carries on to effect our thyroid, reproductive hormones, immune response & detoxification integrity. These are some core bodily systems if you ask me, and to encourage the proper function of each of these systems is something we should generally strive towards.
On the east coast of Australia (bar QLD) where I currently live we have just transitioned to daylight savings time. This is where the clock moves an hour forward to increase our access to sunlight in the evenings in the warmer months. A reminder that time is a total illusion & we fundamentally create our reality by choice (or by following). But that’s another conversation.
This abrupt change in our access to sunlight, in conjunction with the western schedule of living can throw things off a bit. Our circadian rhythm (CR) being the most paramount. Maybe you’re also late to your early morning yoga class or keep missing your herbalist appointment that first week of the time change. It happens. It will be forgiven.
To support your CR during this change we can nourish and sustain our HPA axis, nervous system, digestive system & liver to reduce that funky feeling of being out of whack.
We can do this through:
supporting the sulfation pathway of the liver with specific foods
regulate our nervous system which will support our sleep cycle with:
meditation, yoga, pranayama, reiki, gratitude & mindfulnessadequate sun exposure
going to bed a touch earlier to promote stability of the sleep/wake cycle
going to bed 30-45 minutes earlier than usual will really kick start the CR into understanding the new time change.Pranayama & meditation before sleep. A delicious way to connect with yourself on all bodies; mental, physical, emotional, spiritual & ethereal.
~Note ~
the digestive tract must be working correctly to efficiently use all of the building blocks for hormonal health & repair. Be aware of the health of your gut by noticing any red flags such as reflux, nausea, stomach pain or ulcers, belching, lethargy after eating, food sensitivities, chronic diahorrea or constipation, undigested food or bloating.
WAYS TO SUPPORT THE SULFATION PATHWAY IN PHASE TWO LIVER DETOXIFICATION
Consuming more sulphur containing amino acids (cysteine, methionine, and taurine).
This can be done through dietary consumption of protein or more targeted support with NAC or glutathione.
Sulfur rich foods like cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts, kale etc), Allium vegetables (onions, garlics, leeks, shallots, chives), eggs, and meats.
Epson Salt (Magnesium Sulfate) Baths are a great way to increase sulfation in someone who doesn’t tolerate sulfate rich foods in the diet.
Going out into the sun, which stimulates production of cholesterol sulfate.
Also vitamin C has been studied to positively influence our cortisol production.
It is important to note cortisol effects the female reproductive system quite notably as it is used a lot in conjunction with our sex hormones, so it will be very beneficial to female bodied humans to partake in the above practices. When oestrogen is low cortisol is stimulated which has the potential to accelerate bone loss, disrupt sleep & give rise to a plethora of other symptoms such as weight gain & mood changes. This is typically what we see in menopause.
Stress reduction is essential to achieve emotional & spiritual health, which directly affects your physical wellbeing. Maintaining good health is a daily commitment process requiring an ongoing dedication to positive change. When we embody the understanding that our whole existence works in conjunction with one another, we will understand the importance of bringing love into each facet of our lives. We are a micro of the macrocosmic bath, everything has a cause & effect. Starting gently within to greatly expand out, letting each decision ripple throughout the universe & back into our little bubbles of life we call human existence, to bring grace into the spinning top that is our home, within us and on Earth.
BREATH
To connect deeply with our intelligent body requires careful listening, in spaces of quiet solitude. All of the external factors may assist us, yes, of course. We have a multitude of Cochrane reviews to support the pharmacology of drugs, supplements, herbs & nutrition.
Above all, our bodies are totally capable of & willing to showing us where we need to nourish it in totality. The signs will appear & it is up to you to be aware enough to notice them. I say all of this as a way to invite you to connect with your breath. When we take the time to bring attention to the breath, we are typically in a quiet space, in solitude. The things that are happening to our body are spoken within the breath. Pranayama or deep, conscious breathing gives rise to the ability to listen to the physical, emotional, mental & ethereal body’s desires & needs.
This can be confirmed through the stimulation of the Vagus nerve, the modulator of the gut-brain access which is responsible for the regulation of internal organ functions such as digestion, heart and respiratory rate, vasomotor activity & certain reflex actions such as coughing, sneezing, swallowing & vomiting. If the vagus nerve is unable to activate the relaxation signal, the sympathetic nervous system keeps active with the stimulation of cortisol and adrenaline, which as we know creates a perfect opportunity for an inflammatory state to make itself at home.
Research has found that slow, rhythmic, diaphragmatic breathing increases healthy vagal tone. One form of yogic breathing is Ujjayi pranayama which creates a slight constriction in the back of the throat & breathing solely through the nose. To beautifully compliment this, the specific poses of yoga can also nourish vagal tone.
The vagus nerve travels from the brainstem down into your stomach and intestines, enervating your heart and lungs, and connecting your throat and facial muscles. Therefore, any yoga practices that stimulate these areas of the body can improve the tone of the vagus nerve. I encourage everyone to incorporate pranayama & yoga into their routine.