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Cortisol - Declare was on the stress hormone
Are you constantly on edge, with a racing heart and no longer able to sleep at night? If yes, an excess of the stress hormone cortisol might be responsible for this condition. Here, we show you what cortisol is and how you can counteract the effects of the stress hormone. Cortisol does this to your body Cortisol is a primary stress hormone, which is released from your adrenal cortex whenever you experience stress. If you are chronically under stress, the hormone is released continuously by your body. A chronically elevated level of cortisol is very harmful for your cognitive and physical health and for your well-being. In the short term, however, the release of cortisol is very helpful and serves as a form of protection for your body. In combination with the other stress hormone, adrenaline, the two hormones perform many important tasks in your body. For example, in stressful situations, they prepare you to be at the top of your game. The hormones also help the brain to utilize glucose as a source of energy. In short, cortisol serves to improve your performance. If you have to perform well in a challenging situation, first the stress hormones noradrenaline and adrenaline are released in a rapid burst. This is followed by the release of cortisol. The combination of these hormones increases your heart rate, blood pressure and has many other effects. Essentially, cortisol activates you in demanding situations. So far, so good. The situation with the stress hormones becomes problematic only if you are chronically under stress and cortisol is being released permanently. This is because too much of the hormones can lead to a wide range of physical and psychological illnesses. An excess of cortisol is associated with hereditary diseases, high blood pressure, insomnia and malfunctions of the immune system. Chronically elevated cortisol levels are especially problematic for your brain. In such cases, the hormone damages areas in the hippocampus, the part of the brain which is responsible for learning and memory processes. A study conducted by the Department of Biological Sciences at Stanford University discovered that neuron cells get "overstimulated" by cortisol, which leads to their early aging. The generation of new neuron cells in the brain is also affected adversely. In the study, subjects with an excess of cortisol experienced issues with memory loss and had difficulty concentrating.¹ What chronically elevated cortisol levels also bring with them are sleep problems and a markedly reduced sleep quality. This is because too much cortisol does not let you fall asleep in the evening and at night it leads you to a situation where you are in a constant state of alertness. In this way you cannot get any deep sleep (which is extremely valuable) and are unable to regenerate sufficiently to start the next day with fully recharged batteries. On the contrary, bad sleep leads to an even higher stress level. Fortunately, you can reduce excess cortisol production. How does this work? Well, it's based on picking the right type of diet and physical exercise. These are the two main factors that can counteract the adverse effects of cortisol and reduce production of the hormone. Take-Home Message #1: The stress hormone cortisol has a stimulating effect on the cardiovascular system in stressful situations and makes you more efficient in the short term. Cortisol has a negative impact primarily on your ability to concentrate and on your sleep, which, in turn, also affects your stress level. The right diet against an excess of cortisol Food products do not contain cortisol. However, some food products can increase secretion of the hormones. Cortisol is associated with nutrition to the extent that it has a major impact on the regulation of the blood sugar level. For example, if you consume plenty of pastry products that contain a lot of sugar, your blood sugar level and, consequently, your cortisol levels will shoot up. The higher the blood sugar level, the more cortisol is secreted for regulation of the former. Ironically, many people eat sugary foods to relax. Sugar, however, causes an increased release of cortisol and adrenaline that can last up to five hours. The combination of sugar with white flour, which is used in many pastries and sweets, jacks up the cortisol levels even further. The healthier alternative: it's better to go for whole-grain products. And now it gets even harder. It's not just sugar that is bad for your cortisol levels: Coffee also enormously increases production of the hormone. The caffeine from coffee, energy drinks and the like stimulates the adrenal glands, which causes them to release more cortisol. Regular caffeine consumption can more than double the blood content of the stress hormone cortisol. People who do not wish to give up caffeine should switch to green tea. It only contains about a quarter of the caffeine, but at the same time the tea has a relaxing effect thanks to a special amino acid contained in it. A study by the Faculty of Health Sciences, Ben-Gurion University, has recently found out that the L-theanine amino acid counteracts cortisol production and brings down its levels in blood.² The third major factor that affects your cortisol levels: greasy fried foods. Potato chips and the like contain a large quantity of the so-called trans-fatty acids which lead to a rapid increase in cholesterol levels. Cortisol is also responsible for the regulation of cholesterol levels. Ergo: The higher the cholesterol level due to the consumed fats, the higher the level of the stress hormone cortisol. Take-Home Message #2: Although sugar, caffeine and fried foods do not directly contain cortisol, they increase your cortisol level indirectly because cortisol is involved in various metabolic and regulatory processes. Melatonin for improved sleep Sound and high-quality sleep is particularly helpful in bringing down cortisol levels. As mentioned above, a lot of stress automatically leads to a restless sleep and little sleep leads to even more stress. Melatonin can help you break out of this vicious cycle by letting you get better sleep again. Sleep hormone levels start to rise as soon as it gets dark and the cortisol decreases when you go to sleep. If the two hormones are not in equilibrium, this can severely impair your sleep quality. Therefore, supplementation with melatonin can be useful to help you fall and stay asleep. Take-Home Message #3: If the stress hormone cortisol does not decrease sufficiently in the evening, sleep problems are inevitable. This can be prevented with melatonin, the human sleep hormone, which helps you fall asleep faster and have a better sleep. Counteracting the excess of cortisol with sports Regular physical exercise improves mental performance and protects your brain from the effects of aging. There are many different reasons why this is the case. One of them is the reduction of cortisol levels, because an excess of cortisol makes the neuron cells in your brain age faster. When we speak of sports activities, we are not talking about training as long or as hard as possible. On the contrary, too much or too strenuous training actually increases cortisol levels. The reason for this is again anchored in the human "fight-or-flight" response. For example, walking a marathon can trigger a complex stress reaction. Your brain gets the message that you are fleeing from a danger and proceeds to release the stress hormones adrenaline and cortisol. If, however, you wish to lower your cortisol levels, you should rather do moderate sports types. A study by the Faculty of Medicine, Stanford University, has investigated the best ways to reduce cortisol levels. The results indicated that soothing sports types, such as yoga or meditation, are most appropriate.³ Read more on the topic of meditation here. That being said, other, more active sports types are definitely also appropriate. 20 to 30 minutes of light physical activity - such as walking or cycling - will reduce your stress and thus use up excess cortisol. Take-Home Message #4: Sports activities reduce stress and lower your cortisol levels. However, it is important not to train too hard or for too long. Studies 1. http://www.jneurosci.org/content/10/9/2897.short 2. http://www.ncbi.nlm.nih.gov/pubmed/21617527 3. http://www.psyneuen-journal.com/article/S0306-4530(03)00054-4/abstract {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}} Remember
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BDNF - Boost your brain with the growth factor
The growth hormone BDNF not only helps prevent brain diseases but also increases mental power and optimizes memory. We'll explain what Brain-Derived Neurotrophic Factor (BDNF for short) is all about and how you can use it to boost your brain.
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5 biohacking books you must read!
We present you 5 biohacking books you should read to become the best version of yourself. Get to know yourself and your body better and learn the tips and tricks of famous biohackers.
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Melatonin - The sleep hormone that provides a good sleep
Sleeping is one of our natural basic needs. Many try to increase their performance at the expense of adequate sleep. This is wrong because good sleep is one of the most effective levers for long-term performance and health. In this article, you will learn why good sleep is so important for your power, what melatonin is, and how you can hack your sleep quality with simple tricks. After this article, you will rise in the morning and get out of bed fully-charged, guaranteed! Good sleep can work wonders! You feel like sleep is an annoying waste of time and try as much as possible to cut back on it because daytime is the only time where true performance is achieved? Then think about it again: while you sleep, your body achieves an incredible performance. But it is no matter of remaining in bed as long as possible, rather it is about high-quality sleep. Our sleep quality can be measured, for example, concerning the REM (rapid-eye-movement) phases, as well as the amount of deep sleep. The quality determines whether you wake up full of power or overtired with bags under your eyes. Numerous studies carried out at Oxford University, provide evidence of the positive effects of adequate REM sleep for brain function, metabolism, and the immune system.¹ If you suffer from a lack of sleep, you are no longer yourself. After just 24 hours without sleep, you get up to 6% less glucose in your brain and your prefrontal cortex. This is important for thinking and decision-making processes, as well as for social interaction. If you sleep too little, your mind becomes dull and you make the wrong decisions. Meanwhile, in particular, the most important information of the day is sorted and stored and your brain is in a sense reset. Without this, you will never be able to provide full performance for the day, because good sleep is your wholly natural energy boost. The data from an American sleep tracking company showed that a lack of sleep can dramatically increase your risk of getting various diseases. For example, a lack of sleep increases cancer risk by 200% and heart disease by 100%.² Is it slowly becoming clear to you why good sleep is so important? That's good and it's going to get even better. Your sleep or melatonin, which is responsible for your sleep-wake cycle, can be easily "manipulated". Take-Home Message 1: Poor sleep can make you ill and confuse your metabolism. Your intellectual performance decreases and you start making bad decisions! More Melatonin - this is how your day-night rhythm functions Our natural sleep rhythm is biologically evolutionary related and has not changed for 1000 years. Simply put, you sleep, because of the two hormones melatonin and cortisol alternate in your body. In the morning at about 7am the concentration of the stress hormone cortisol is highest. As an opposing force to melatonin cortisol makes you stay awake during the day and thus decreases steadily as the day passes. Then, in the evening the levels of the sleep hormone melatonin increase in the blood, which makes you tired, and therefore you are able to sleep. Human beings are governed by a built-in rhythm, which adapts to light and darkness and follows our built-in 24-hour clock. Hormones rise and fall for one reason only: they are dependent on light. This built-in 24-hour clock, also known as the "Circadian Rhythm", in addition to sleep influences the release of many other hormones to regulate your immune system, blood pressure, mental performance, and more. To move in harmony with this natural cycle is therefore extremely important, not only for a good sleep! Pay attention, now it is getting even more complex: this cycle is controlled by another hormone, the so-called happiness hormone "serotonin". Serotonin is the precursor of melatonin and thus provides a basis for the sleep hormone. At the same time, here comes the first hack for you! You can influence the amount of serotonin in your body, and thus the question of how good or bad your inner clock is running! Your Serotonin levels can be pushed upwards for example by a lot of sunlight. The latest study by the American Academy of Sleep Medicine shows that people who expose themselves to more sunshine, have seen a significant improvement in their sleep.³ The more time of the day you spend in the sun, the better you sleep at night. This cycle is also the reason for the famous "winter depression". Since we get far too little sun in winter, the level of the well-being and happiness hormone serotonin reduces. With sleep now being understood, it is time to find out what its opponent cortisol does during the day? The "stress hormone" has a reputation way too bad, but it is important for your health and your physical performance. Cortisol can in a sense be understood as the natural caffeine shot. It lets you get out of bed in the morning and makes you awake and alert. Take-Home Message 2: The hormones cortisol and melatonin regulate your body whether you are asleep or awake. Tip: the more sunlight you get during the day, the higher your serotonin levels and thus the production of the sleep hormone melatonin. Therefore, try to spend your lunch break outdoors, or bike to work or walk. So that way, you are on your way to a good night's sleep! Sleep smarter - hack into your melatonin levels We now know that melatonin is extremely important for our sleep and affects sleep quality. It decides whether you wake up fit and full of energy after sleeping or despite eight hours of sleep-wake up tired and worn out. With the following four tips, you will improve your sleep and hack into your melatonin levels. 1. Eliminate light sources Lights out is the motto. Did you know that light receptors are stuck in your skin that send signals to your brain? Therefore, it is not enough to wear a sleep mask. The best is to be in a space as dark as possible. Studies from Harvard University have shown that the levels of melatonin in the blood can be up to 50% lower due to too much light during sleep. Definitely not recommended and certainly not relaxing! Are you reading the latest news in bed and watching a series on your laptop? You would do better to make sure that at least 1 hour before going to bed you are not exposed to artificial, blue light because blue light is stimulating and makes you stay awake. Another study by Harvard University showed that devices in the bedroom that emit blue light can confuse the sleep-wake rhythm and reduce the number of REM sleep phases.⁴ Blue light, in particular, inhibits the production of melatonin and promotes the production of cortisol. It makes the feeling of tiredness disappear and ensures that your sleep time needed increases. It is advisable to resort back to the good old book to help you go to sleep. 2. When and not how long Those who want the best possible quality of sleep should try to go to bed early. The so-called "king sleep" takes place between 10pm and 2am. In this period the most beneficial release of hormones takes place. In researches, it is believed that king sleep is a natural function of nature, to adapt to the rhythm of light and dark. A study by the National Cancer Institute of Oxford University shows that, for example, nurses who regularly work at night and live in contradiction to the rhythms of nature, have a higher risk of disease.⁵ When darkness falls on the earth, we should also go to sleep according to our internal clock. Directly after falling asleep the release of the growth hormone somatropin is especially at its highest. It positively influences the regeneration of your body cells and is a natural youthful makeover. King sleep is in a sense the best anti-aging program that you can get and makes sure that you fill up your energy reserves for the next day! 3. Eat smarter, sleep better Food and good sleep are related because the stomach and intestines are not just there to digest your dinner. In the intestine, there are about 30 different neurotransmitters, about the same number as in the brain. Therefore, the digestive tract has also been awarded the name "The second brain". Besides its many neurotransmitters, the intestine can, above all, produce one thing: melatonin, and much more so than the brain! For optimal production of melatonin your intestines must also function well and how can you best hack into this? Through proper nutrition. Each food contains industrially produced harmful substances. The more natural and rich in vitamins, the better for the balance of your gut and therefore for your good night's sleep. Particularly good foods that contain melatonin are, for example, pistachio nuts or cherries. It is also important when they are eaten. If we eat late meals and a lot of carbs before we go to bed, insulin levels rise dramatically. A study by Sydney University shows that about 4 hours before bedtime, no large amounts of carbohydrates should be eaten, otherwise there will be an increase in sleep time and a reduction in the REM phases.⁶ If you want to ensure that your melatonin level is high enough during the night, we recommend BRAINEFFECT SLEEP . SLEEP contains melatonin which can help you fall asleep faster. It can also help against jet lag and other changes to your biorhythm. Take-Home Message 3: Whether light, sports, food, or timing ...There are a huge number of ways to improve your sleep. The changes don't necessarily need to be huge. Every little improvement, however, can ensure that your sleep quality improves step by step, which means that you can get a lot more power during the day. Give it a try and test sleep as the secret ingredient for more power and performance! Studies 1.http://www.ncbi.nlm.nih.gov/pubmed/14715839 2.http://www.fastcodesign.com/1663126/infographic-of-the-day-so-what-if-you-dont-sleep-enough 3.http://www.forbes.com/sites/daviddisalvo/2013/06/18/to-get-more-sleep-get-more-sunlight/#53d82bf61da2 4.http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side 5.http://www.ncbi.nlm.nih.gov/pubmed/12783938 6. http://ajcn.nutrition.org/content/85/2/426.full {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}} Remember Remember Remember
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Happiness Hormone Serotonin - Tips to keep your Serotonin levels even
The serotonin level in your body and brain is significantly affecting your mood. This hormone plays an extremely important role in your overall well-being. Learn about how the hormone affects your body, how it can positively affect your mood, and how you can quite naturally increase your serotonin levels. Get all the important nutrients to produce serotonin now Table of contents How does serotonin work in the body and brain? Serotonin is also called the "happiness hormone" How can I influence my serotonin level? 3 important micronutrients for a normal serotonin level Conclusion Sources 1. How does serotonin work in the body and brain? Serotonin is both a hormone and a neurotransmitter that regulates numerous body processes. Probably best known is the effect of serotonin in the brain. In your control center, serotonin acts as a neurotransmitter and is, therefore, a messenger substance for the excitation of your nerve cells. This is especially important for information processing and forwarding in the thinking apparatus. In a sense, serotonin ensures that all information processed in the brain runs correctly. If the hormone is present in too small a dose, these processes can become unbalanced, which potentially affects your body and your mood. The latest studies also show that serotonin is particularly needed for creative ideas. Because a normal serotonin level can help you develop creative and smart ideas. BRAINEFFECT HACK : MOOD contains all the building blocks your body needs to produce serotonin. Find out more about MOOD 2. Serotonin is also called the "happiness hormone" However, a well-regulated serotonin level can be of great importance not only for the brain and your mood . In principle, serotonin is also able to influence other areas of your physical well-being. According to initial scientific findings, serotonin is also connected to your nervous system in the intestine . It also influences the cardiovascular system, for example, the contraction of blood vessels. In both cases, serotonin docks to certain receptors, the so-called "5-HT receptors". [1] Take-Home Message #1: Serotonin is a hormone, neurotransmitter, and messenger in one. In the body, serotonin can take over various control functions, eg in the cardiovascular system and intestines. In the brain, it is involved in the transmission of information. If this is disturbed by too little serotonin, your brain can get out of balance to some extent. BRAINEFFECT HACK : With our handy MOOD Capsules you get all the nutrients your body needs to build serotonin. Find out more about MOOD 3. How can I influence my serotonin level? The brain or the intestines must produce the serotonin themselves , there is no way around it. To do this, it needs certain building blocks that serve as a basis. Whether amino acids, vitamins or minerals, the possibilities to positively influence your serotonin levels in a natural way are numerous. Since about 95% of serotonin is produced in the intestine , it is very important that it is healthy in order to be able to produce the hormone. Many consumers, therefore, rely on pre- and probiotic capsules to keep their digestive tract alert. Fermented foods such as kimchi or sauerkraut can also be helpful here. An extensive study of the Journal of Psychiatry & Neuroscience [2] has dealt with natural "serotonin doping" and found the following: Vitamins and minerals are extremely important because they are involved in the production of serotonin. They are so-called "cofactors" which the body needs for the synthesis of the hormones. Cofactors are substances that are not a direct component of the hormone but are involved in its formation , eg vitamin B6 . It is therefore important to be sufficiently supplied with the required cofactors. On the other hand, other substances found in a wide variety of foods act as starting materials. Since serotonin, for example, is formed from certain amino acids , you should make sure that you get enough of them in your diet. This includes, in particular, the amino acid tryptophan, which is found in particular in foods such as nuts or fish. BRAINEFFECT HACK : Our MOOD contains a unique nutrient combination of vitamin B12, C, D and L-tryptophan. Find your MOOD now The amino acid tryptophan is first converted to the intermediate stage 5-HTP in the body and later to serotonin in the brain . Other ways to increase serotonin levels are chemical and are used in pharmacology. If you want to find out whether this option is right for you, you should consult your doctor. There you will receive all the information about opportunities and risks. Take-Home Message #2 : You can help your body to produce serotonin by eating a balanced and healthy diet. Vitamins and minerals act as so-called cofactors, amino acids are directly involved in the formation of serotonin. An important amino acid in this context is tryptophan. 4. 3 important micronutrients for a normal serotonin level You want to support your well-being naturally and do something for a normal serotonin level? Then the following nutrients are just right for you. Make sure you include enough of these in your diet. 1. Vitamin B6 Vitamin B6 contributes to normal mental function . According to initial scientific research, as a cofactor, it specifically supports the conversion of amino acids to serotonin and is therefore important for the formation of the happiness hormone. Unfortunately, vitamin B6 cannot be completely produced by the body itself, but fortunately, it is contained in many foods. Good vegetable sources include avocados, cabbage, green beans, and lentils. Good animal sources are poultry, liver, and fish. 2. Vitamin D Vitamin D, which can be ingested through a balanced diet and can also be formed under sunlight , is essential to support your immune system and is also associated with mood in initial scientific studies. More in-depth research is still urgently needed here. Vitamin D deficiency is widespread in an unbalanced, one-sided diet, especially in winter. A too low concentration can be accompanied by a so-called "winter blues". [3] Therefore: Off to the sun! This can be good for your immune system and therefore also for your well-being. 3. Omega-3 fatty acids Omega-3 fatty acids are found mainly in fish such as salmon, mackerel, and the more sustainable krill, but flaxseed and oils also contain a lot of omega-3 and are among the most important nutrients for brain health and functioning. The fatty acids are crucial for your brain cells because they are made up of them. Scientists have found that people with low serotonin levels often do not take enough omega-3 fatty acids. Two relatively well-known representatives are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) . These two acids can make the body's receptors more receptive to serotonin and at the same time promote its release. [4] Take-Home Message #3: Serotonin levels in the body can be influenced by diet. You just have to know how! 5. Conclusion Serotonin is both a hormone and a neurotransmitter. It is also called the happiness hormone because it is partly responsible for your mood. You can influence your serotonin level with the help of your diet. The amino acid tryptophan, which is found particularly frequently in fish and nuts, is important in this respect. But vitamin B6, vitamin D, and omega-3 fatty acids are also crucial for the formation of serotonin. 6. Sources: [1] https://europepmc.org/abstract/med/1702484 [2] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/ [3] https://www.ncbi.nlm.nih.gov/pubmed/24558199 [4] https://www.ncbi.nlm.nih.gov/pubmed/25713056 {{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}}
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The 11 best sites for brain training
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10 tips to boost your brain power
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Anti-aging diet: How to stay fit
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