Optimizing Exercise for Hashimoto’s: Managing Cortisol Levels

When I first started the keto diet, I also got back into using my treadmill. Last year, I had gotten to almost a mile and a half (this is good for me, as I am mostly sedentary). I had also gotten my heart rate up to about 150. After a while, I started slowing down on my exercise, due to fatigue. I also noticed that instead of feeling better after exercising, I felt worse, so I stopped using it.

A few months ago, I thought that since I was still trying to lose weight, that I wanted to use the treadmill. Since it had been a few months, I started slowly; but as it turned out, not slowly enough. My heart rate increased, and I felt worse. I decided to try to find out why.

After doing some research, I found out that vigorous exercise can increase cortisol. Cortisol is really bad if you have an autoimmune disease, like Hashimoto’s.

What Is Cortisol?

Cortisol is a glucocorticoid hormone that your adrenal glands produce and release.

Hormones are chemicals that coordinate different functions in your body by carrying messages through your blood to your organs, skin, muscles and other tissues. These signals tell your body what to do and when to do it.

Glucocorticoids are a type of steroid hormone. They suppress inflammation in all of your bodily tissues and control metabolism in your muscles, fat, liver and bones. Glucocorticoids also affect sleep-wake cycles.

Your adrenal glands, also known as suprarenal glands, are small, triangle-shaped glands that are located on top of each of your two kidneys. They’re a part of your endocrine system.

Cortisol is an essential hormone that affects almost every organ and tissue in your body. It plays many important roles, including:

Your body continuously monitors your cortisol levels to maintain steady levels (homeostasis). Higher-than-normal or lower-than-normal cortisol levels can be harmful to your health.

How Does Intense Exercise Increase Cortisol Levels?

1. Exercise activates the hypothalamus. The hypothalamus secretes hormones that activate the anterior pituitary, which then stimulates the adrenal glands to release cortisol.
2. The body goes into high-alert mode. Exercise puts the body into a high-alert mode, downgrading certain functions like digestion to prioritize others that are essential to the stressful situation.
3. Cortisol levels increase. Cortisol levels increase in proportion to the intensity of the exercise. After maximal exercise, cortisol levels can be 30–50% higher than resting levels.

Prolonged aerobic exercise at higher intensities can significantly increase cortisol levels more than resistance exercise of similar duration and intensity.

How Does Cortisol Affect Hashimoto’s?

• Cortisol can interfere with the conversion of inactive thyroid hormone T4 to the active form T3, reducing the availability of active hormones for your cells to use.
• Cortisol can inhibit the release of thyrotropin-stimulating hormone (TSH) from the pituitary gland, thereby decreasing the stimulation of the thyroid gland to produce thyroid hormones.
• Acute stress response and thyroid dysregulation: Acute stress may temporarily suppress thyroid function and reduce thyroid hormone levels. During times of acute stress cortisol will appoint precedence to send energy toward essential functions, and away from non-essential functions including thyroid hormone production.
• Chronic stress and thyroid dysregulation: Chronic stress can inhibit and disrupt the balance of cortisol secretion. Chronic elevations of cortisol can be seen in mood and adrenal dysfunction disorders. Chronic disruptions in thyroid function may lead to conditions such as hypothyroidism (or a metabolically under-active thyroid) or hyperthyroidism (or a metabolically over-active thyroid gland).
• Impact on thyroid autoimmunity: Cortisol’s immunosuppressive and anti-inflammatory effects can influence the immune system’s response to thyroid antigens. This can lead to the progression of autoimmune disorders such as Grave’s disease and Hashimoto’s disease. The results of this study suggest stressful life events are a precipitating factor in the onset of Grave’s disease.

What Can I Do To Avoid Increased Cortisol?

• Reduce stressors: Remove stressors from your life, which may involve changing your diet or lifestyle.
• Practice relaxation techniques: Try mindfulness meditation, deep breathing exercises, yoga, tai chi, or massage.
• Get enough sleep: Aim for seven to nine hours of quality sleep each night.
• Move your body: Physical activity can help reduce stress and produce endorphins, which can elevate mood and act as natural painkillers.
• Eat a balanced diet: Eat nutrient-dense foods and avoid junk food.
• Limit caffeine: Caffeine can increase cortisol levels.
• Consider supplements: Vitamin D supplements may help slow the progression of Hashimoto’s disease. (Be careful not to overdo Vitamin D).
• Consider magnesium supplementation: Magnesium supplementation may improve psychological stress and thyroid-related symptoms.

Conclusion

Exercise is an important part of weight loss, but it’s a good idea to avoid high-intensity exercise.

• Consider exercise intensity. High-intensity exercise can increase cortisol levels, which is the body’s way of coping with stress. Low- or moderate-impact exercise may be better for people with high cortisol levels.
• Cool down and recover. A cool-down period helps the body repair itself and reset its hormones after exercise. Adequate recovery between workouts is also important.
• Eat well after a workout. Eating within 30–60 minutes after a workout can help your body repair and recover. Choose foods high in protein and healthy fats, like lean meats, eggs, peanut butter, and avocados.
• Prioritize sleep. Getting enough sleep is important for managing stress and cortisol levels.

It’s important to manage stress. In today’s world, this can be easier said than done. If there is one thing I am taking away from this discovery of exercise related cortisol, it’s that I am going to slow down on the treadmill. I might look into more low intensity exercise like yoga. My fatigue level is still high on most days, which makes it difficult to even get motivated. But I’m working on it.

Writer, blogger and 60 something housewife who is exploring the keto diet. Follow me on my journey of discovery. View all posts by Janice Schroeder

Originally published at http://fromcarbstoketo.wordpress.com on September 4, 2024.