Cortisol and Adrenaline: Keys to Your Energy and Immunity

Have you ever felt that you lack energy during the day or that you get sick frequently? The answer might lie in two essential hormones: cortisol and adrenaline (also known as epinephrine). These substances have a direct impact on your energy levels and your immune system's ability to protect you against infections.

Understanding Cortisol and Adrenaline

Although we often think of cortisol as "the stress hormone," it's more accurate to consider it as the energy hormone. Cortisol:

• Promotes movement and activity
• Reduces feelings of rest and hunger (initially)
• Is produced from cholesterol, competing with other hormones like testosterone and estrogen

As for adrenaline:

• Increases heart rate and breathing
• Improves blood flow to vital organs
• Enhances brain alertness
• Temporarily strengthens the immune system

What's most important is not whether these hormones are "good" or "bad," but when, how much, and for how long they are released in your body.

How to Regulate Your Morning Cortisol

Cortisol should reach its highest level early in the morning to provide you with the energy needed to start the day. The most effective way to achieve this is:

1. Go outside and expose yourself to sunlight within 30 minutes of waking up
2. Don't wear sunglasses during this exposure
3. Maintain this daily routine even on cloudy days

The ideal duration of exposure depends on the conditions:

• 10 minutes on a sunny day
• 20-30 minutes on a cloudy day

This morning practice helps synchronize your circadian rhythm, optimizing your energy levels and mental focus throughout the day.

Beneficial Stress vs. Chronic Stress

It's essential to distinguish between beneficial (acute) stress and harmful (chronic) stress:

Acute stress (beneficial):

• Lasts minutes or hours
• Increases alertness and learning ability
• Temporarily strengthens the immune system
• Improves memory and neuroplasticity

Chronic stress (harmful):

• Persists for days or weeks
• Weakens the immune system
• Promotes abdominal fat storage
• Increases cravings for sugary and fatty foods
• Accelerates aging (can even cause premature gray hair)

The secret is learning to activate and deactivate your stress response as needed.

Practices to Strengthen Your Immune System

Science has shown that temporarily increasing your adrenaline levels can significantly improve your immune function. Some effective practices include:

• Cold exposure: cold showers or baths for 1-3 minutes
• Rhythmic breathing: 25-30 deep and rapid breaths (Wim Hof breathing)
• High-intensity training: sprints or strength exercises

The important thing is to learn to maintain mental calm while your body experiences this controlled physical stress. This ability to "separate" the brain and body response prepares you to better handle stressors in everyday life.

Practical Tools for Daily Life

To optimize your hormonal and energy levels:

1. Synchronize your eating with sunlight:

   • Consider fasting in the early hours of the day
   • Don't eat at least 2 hours before sleeping
   • Limit simple carbohydrates if you want to maintain your energy

2. Control chronic stress with supplements (consult your doctor):

   • Ashwagandha: can reduce cortisol by between 14.5% and 27.9%
   • Apigenin (present in chamomile): 50mg before bed helps reduce nighttime cortisol

3. Establish consistent routines for:

   • Waking up and going to bed
   • Light exposure
   • Eating
   • Exercise

Remember that the goal is not to completely eliminate stress, but to learn to control it to take advantage of its benefits while minimizing its negative effects.

The secret to increasing your energy and strengthening your immune system isn't avoiding stress, but making it your ally through deliberate and consistent practices. By implementing these tips, you can experience more vitality during the day and a better ability to fight diseases.