How is this possible and what does the science say about the benefits of nature? Is the forest better than going to your local green patch of grass? Turns out the forest provides some key aromatic compounds that have the ability to reduce your stress hormones and boost your immune system.

Science and Nature

In a new study published in Environmental Health and Preventive Medicine, researchers took 420 subjects and distributed them across 35 different forests throughout Japan. A control group sat in an urban area. Those sitting in the natural surroundings were found to experience the following:

• 12.4% decrease in cortisol
• 7.0% decrease in sympathetic (fight-or-flight) nervous activity
• 1.4% decrease in systolic blood pressure
• 5.8% decrease in heart rate

It was also noted that parasympathetic nervous activity was enhanced by 55% and immune function as measured by the natural killer cell activity increased by 56% and maintained a 23% boost even after a month back in the city. So, a once-a-month trip to the forest is the minimum dose necessary to keep your nervous system healthy, your cortisol levels normalized, and your immune system strong.

“Working out five days a week at high intensity may be fun for you, but if you’re not balancing your “go-go-go” with a healthy dose of rest and relaxation, your results will be cut short.”

In a world of overtraining and fitness fanatics, we forget that cortisol in excess is catabolic. Working out five days a week at high intensity may be fun for you, but if you’re not balancing your “go-go-go” with a healthy dose of rest and relaxation, your results will be cut short. We have forgotten and even lost the ability to engage the rest and digest mode of our nervous system. Yet, we are designed to be in this relaxed state the majority of the time.

How Cortisol and DHEA Work

Cortisol and DHEA are two steroid hormones that work in a relative balance to allow you to build muscle, recover from exercise, and face the world with vitality. The optimal range of cortisol to DHEA is 6 to 1 according to my colleague and hormone expert Dr. Justin Marchegiani. DHEA is the anti-cortisol hormone. It opposes the effects of cortisol and is commonly used in anti-aging and bodybuilding supplements. This hormone plays a key role in supporting exercise performance and muscle gain.

It’s when we train too often and too intensely or simply don’t live a lifestyle that encourages rest and recovery that this balance of hormones gets thrown off. Muscle gains become impossible to achieve and may even be reversed. I personally lost about twenty pounds over a year due to excess stress I left unmanaged. Of course, under-eating and not training enough from “being too busy” were variables to consider, too. But the symptoms of low cortisol, such as low libido, irritability, and general malaise, were evident and had to be addressed.

If your diet and training seems to be in check, but you’re stressed out and can’t get results, the balance of DHEA-to-cortisol is a probable culprit. In a study looking at the impact of DHEA on training, it was found that muscle soreness was decreased on days three and six of supplementation compared to a placebo group. (This isn’t an article on the importance of DHEA, but it’s helpful to understand how important this hormone is to your exercise function and recovery.)

If you’re too stressed out and are forgoing stress management via forest walking, taking an Epsom salt bath, doing yoga or practicing meditation, then you are shortchanging your results. This isn’t opinion. This is the way the body is designed. The modern human is like a semi-truck with bicycle brakes – so driven to conquer the world and “crush it” that we charge ahead with loud music, coffee, and other stimulants until we hit a brick wall, crash and burn.

What If You Can’t Go to the Forest?

The forests cover a large percentage of the planet so there’s probably one you can visit within a relatively short drive. If you simply don’t enjoy the outdoors or can’t make it to a forest, you’ll be happy to hear that an indoor room experiment using wood smells, touching wood, and listening to sounds of the forest was enough to decrease blood pressure and pulse rate.

“It’s when we train too often and too intensely or simply don’t live a lifestyle that encourages rest and recovery that this balance of hormones gets thrown off.”

While it may not be as pleasurable as the real thing, loading a forest sound montage on YouTube or by using an app like Relax Melodies should be part of your recovery protocol. Of course, the BCAA and protein content of your post-workout shake is important, but there is hope for this new form of medicine that has a much longer history with humans than something that comes out of a tub.

Are There Other Ways to Use Nature as Medicine?

Essential oils are extracts of plants, barks, flowers, and other natural materials. They have been used for thousands of years and were even found in King Tut’s tomb. They were as valuable, and in some cases more valuable, than gold or other precious metals due to their remarkable health benefits.

In a study published in the Journal of Alternative and Complimentary Medicine, a group of fourteen people were assigned a personal inhaler filled with a mix of peppermint, basil, and helichrysum essential oils. The study was designed to test the effectiveness against moderate burnout. The researchers found that compared to the control group, the aromatherapy group had a significant reduction in their mental fatigue and burnout scores.

You can keep vials of essential oils in your pocket, purse, backpack, or whatever is convenient for you. The most important thing is that you actually use them. I bring a bottle of peppermint and eucalyptus oil with me when I’m about to go on stage for a speaking gig. Just one breath with these oils on my hands is enough to increase mental clarity focus and induce relaxation. This is the perfect combination to take control of a situation where you may be under pressure or in a stressful situation.

You’re Equipped for Life

While others may break under pressure, your new secret tools can be just what you need to calm your nervous system and prevent your heart from jumping out of your chest next time you’re put on the spot to perform. It’s a scientific fact.

So, find a way to get to the forest – or to bring the forest to you.

Read more about the benefits of lower stress:

• Hack Your Stress Before It Hacks You
• Why and How You Absolutely Must Manage Your Cortisol
• Outdoor Exercise Beneficial to Mood and Self-Esteem
• What’s New on Breaking Muscle Today

References:

1. Tsunetsugu, Yuko, Bum-Jin Park, and Yoshifumi Miyazaki. “Trends in Research Related to “Shinrin-yoku” (taking in the Forest Atmosphere or Forest Bathing) in Japan.” Environmental Health and Preventive Medicine, 2014, 27-37. Accessed February 18, 2015. https://pubmed.ncbi.nlm.nih.gov/24858508/.

2. Liao, Yi-Hung, Kun-Fu Liao, Chung-Lan Kao, Chung-Yu Chen, Chih-Yang Huang, Wei-Hsiang Chang, John L. Ivy, Jeffrey R. Bernard, Shin-Da Lee, and Chia-Hua Kuo. “Effect of Dehydroepiandrosterone Administration on Recovery from Mix-type Exercise Training-induced Muscle Damage.” European Journal of Applied Physiology, 2013, 99-107. Accessed February 18, 2015. https://pubmed.ncbi.nlm.nih.gov/22588361/.

3. Varney, Elizabeth, and Jane Buckle. “Effect of Inhaled Essential Oils on Mental Exhaustion and Moderate Burnout: A Small Pilot Study.” The Journal of Alternative and Complementary Medicine, 2013, 69-71. Accessed February 18, 2015. http://www.ncbi.nlm.nih.gov/pubmed/23140115.

Photos courtesy of Shutterstock.

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What is Cortisol?

Cortisol is a type of glucocorticoid that is released by the zona fasciculate of the adrenal cortex. Cortisol functions to increase the breakdown of protein and fat and increase their conversion to forms that can be used as energy sources by the body.

Overtraining or too many high-intensity workouts per week can lead to increased levels of cortisol. Overtraining can be a releasing factor that stimulates the anterior pituitary gland to release adrenocorticotropic hormone (ACTH), which induces the adrenal cortex to discharge cortisol.

Prolonged elevated levels of cortisol eventually lead to excessive protein breakdown, which leads to muscle breakdown (and no one wants that). Another unpleasant side effect from prolonged elevated levels of cortisol is that it blocks testosterone’s effect on the body.

The Relationship Between Testosterone and Cortisol

The International Journal of Sports Medicine did a study on the relationship between cortisol and testosterone in professional cyclists. The purpose of the study was to examine if the acute hormonal response to a bout of exercise and the resting levels of testosterone, luteinizing hormone, and cortisol were correlated to performance in cyclists.

Ten professional cyclists participated in the study and measurements took place before and after a defined period of training. Maximum workload (Pmax) was determined on a cycle-ergometer with slowly increasing protocol.

The results demonstrated a decrease in testosterone levels and an increase in cortisol levels. This study would suggest there is a negative correlation between testosterone and cortisol – meaning if one goes up, the other will go down. So, if there is an increase in testosterone, cortisol will drop, but if there is an increase in cortisol, testosterone will drop. It’s important to mention, though, that in this study the increase in cortisol did not automatically lead to a decrease in performance or a state of overtraining.

Cortisol and the Male Libido

So now that we know what cortisol is and the type of relationship it shares with testosterone, we can bring the two together in how cortisol affects the male libido. According to the World Journal of Men’s Health, low testosterone causes diminished sexual desire and erectile quality, particularly in nocturnal and morning erections. Low testosterone can also cause delayed ejaculation and reduced semen volume. Among the several sexual symptoms of low testosterone, erectile dysfunction gains the most attention and has been considered to be the most associated with serum testosterone levels.

Where and how testosterone acts in the erection process remains to be elucidated in humans. It has been previously reported that the international index of erectile function score increased when serum testosterone increased. The fundamental importance of testosterone at most levels of the pathways that serve penile erection, from the cortex through the midbrain and spinal cord to the smooth muscle cells and endothelial function, gives testosterone consideration in the management of erectile dysfunction and sexual dysfunction in males.

How to Control Your Cortisol Levels

The burning question for male athletes is how do you control your cortisol levels to ensure your testosterone stays within safe levels so you can continue to have normal sexual function and yet also be able to work out as hard and as often as you have planned. Because, of course, your body is going to release cortisol when you workout. It’s a natural response when you put the body under stress.

Supplementation

Vitamin C – This antioxidant can lower cortisol levels post exercise. The Journal of Sports Medicine and Physical Fitness found that cortisol significantly declined when vitamin C was supplemented in active males. Dosage recommendations are between 500 mg to 1,000 mg per day.

Phosphatidylserine – This derivative of soybeans has been shown to blunt cortisol response due to exercise stress. According to the Journal of International Society of Sports Nutrition, cortisol levels were lower following a supplementation regime of 600 mg for ten days. Dosage recommendations are between 600 mg to 800 mg per day, but if there are instructions on the bottle follow those instructions.

Glutamine – Supplementing this can help maintain nitrogen balance in muscles by sparing amino acids needed for muscle building. This then prevents cortisol levels from rising. Recommended dosage is 5 grams post workout or prior to sleep.

Proper Programming

There is such a thing as too much of a good thing. To keep cortisol levels lower than testosterone levels you need to have proper and effective programming. For example, if your CrossFit gym programs only metcons and long-duration workouts without adding days dedicated to strength, you may be in a position for high cortisol levels.

The same goes for those of you who train for marathons and triathlons. If long duration running, biking, and swimming are your only modes of exercise, without adding in days for strength building, you are in danger of high cortisol levels and low testosterone.

The important thing to get out of this is that you need to be well rounded and make sure you do not over stress the body to the point that your body begins to breakdown muscle tissue (which is what cortisol does, remember?). High intensity and long duration workouts are great, but in moderation. You need your rest days and you need days where you practice your lifts to build strength.

Lower Your Everyday Stress Level

Each of us has something in our life that causes stress. I know men often feel like it’s their job to handle the stresses of jobs, school, and family, while also trying to keep up with their health, fitness, and diet. It’s important for men to find a way to de-stress.

Massage therapy can be a great way to reduce stress. If you don’t like people touching you, a yin yoga class or meditation can do the trick. Can’t sit still? A new hobby that you enjoy (besides working out) can be a great way to create a stress-free outlet. Find a way to do something – that has nothing to do with working out or your job – at least once a week so you can unload a bit of stress.

Conclusion

Healthy testosterone levels are the gateway to good sexual health. Cortisol will always release inside your body when you exercise, but you can take the necessary steps to ensure your hormones are within normal limits.

If you feel you have done all you can and still have higher than normal cortisol levels, you need to speak to your primary care physician for other possible causes. And whenever you start taking a new supplement, always inform your primary care manager.

References:

1. Starks, M. et. al. “The Effects of Phosphatidyserine on Endocrine Response to Moderate Intensity Exercise.” Journal of International Society of Sports Nutrition (2008): ePub, accessed June 9, 2014, DOI 10.1186/1550-2783-5-11

2. Babaei, P. et. al. “Effect of Vitamin C Supplementation on Lipid Peroxidation, Muscle Damage, and Inflammation After 30-Min Exercise at 75% VO₂Max.” Journal of Sports Medicine and Physical Fitness (2008): 217-224, accessed June 9, 2014, PMID 18427418

3. Tsujimura, Akira. “The Relationship Between Testosterone Deficiency and Men’s Health.” The World Journal of Men’s Health (2013): 126-135, accessed June 9, 2013, DOI 10.5534/wjmh.2013.31.2.126

4. Hoogeven, AR et. al. “Relationship Between Testosterone, Cortisol, and Performance in Professional Cyclists.” International Journal of Sports Medicine (1996): 423-428, accessed June 9, 2014, PMID 8884416

5. Lovell, M., BA. “Adrenal Fatigue and Overtraining in the Athlete: A Nutritional Perspective of Pathology and Treatment of Overtraining Syndrome: An Exhaustive Review.” The Nutrition Practitioner (2010): 4-5, accessed June 9, 2014, www.chelm.com/nutritionpractitioner

6. McArdle, WD. et. al. Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition. (New York: Lippincott Williams and Wilkins, 2007), 584-585

7. Tate, P., Seely’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012), 450-451

Photos courtesy of Shutterstock.

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Cortisol is a glucocorticoid, also known as hydrocortisone. It’s produced in the adrenal cortex in response to stress (physical or emotional) and according to natural cycles that tend to correlate to circadian rhythms. It is made from cholesterol and its synthesis and release is controlled by adrenocorticotropic hormone (ACTH). Cortisol helps us get our butts out of bed in the morning and function day to day. In the morning, cortisol rises until it peaks around 8:00am. This helps us feel bright-eyed and bushy-tailed. As the day wears on, it falls gradually, reaching its lowest levels around 3:00-4:00am.

Cortisol plays a big role is the body’s stress response. Cortisol helps us deal with stress by shutting down unnecessary functions, like reproduction and the immune system, in order to allow the body to direct all energies toward dealing with the stress at hand. These functions of cortisol are supposed to be short-lived, just long enough to deal with the offending stressor. However, our modern lives are anything but stress free and when stress is chronic this becomes a problem.

So, how exactly does cortisol affect the body during times of stress? Cortisol stimulates gluconeogenesis (the making of new glucose) in the liver, using amino acids, lactate, glycerol, and propionate. Cortisol is also involved in glycogenolysis (the breakdown of glycogen stored in the liver and muscle cells), which is necessary as it activates glycogen phosphorylase, an enzyme needed to complete the whole process. Cortisol also inhibits insulin from shuttling glucose into cells by decreasing the translocation of glucose transporters to the cell surface. All of this results in quite a bit of glucose floating around in the blood stream. This is great if we’re actually running away from a bear. Not so good if you’re just stressed about paying your taxes.

Cortisol also partially shuts down the immune system when levels are high. It interferes with T-cell production and function, making your body more susceptible to invading pathogens. Ever notice how people who are constantly stressed are always getting sick? Or how a person can go through a major stressor and right after overcoming it become incredibly ill? We usually chalk this up to bad luck, but is it really luck or is it a body too overwhelmed to cope anymore?

Bones and muscles are also affected by cortisol. Cortisol inhibits the uptake of amino acids into the muscle cells, making it damn near impossible to fuel muscle cells when cortisol levels are too high for too long. It also inhibits bone formation and decreases calcium absorption in the intestine. So, when cortisol is high, there’s no bone growth and no muscle growth. This could be problematic, no?

Our blood pressure also goes up in the presence of elevated cortisol levels. This is due to several different mechanisms. Cortisol makes the body more sensitive to the effects of epinephrine and norepinephrine, causing vasoconstriction, or reduced blood flow, in many parts of the body. It also serves as an antidiuretic and causes the body to retain sodium. Again, this is great if we actually need to perform a physical task. However, if we’re under constant stress, high blood pressure, decreased blood flow to some of our organs, and sodium and water retention are not really signs of great health.

Let’s name a few more things that cortisol does in the body. Keep in mind these things are beneficial in the short term, but problematic if cortisol stays elevated for long periods of time:

• Cortisol production, both too little and too much, can interfere with the production of thyroid hormones and the conversion of T4 to T3.
• Cortisol causes an increase in gastric acid production. When chronic, this can lead to reflux and other problems in the intestine. The decreased blood flow to the GI tract can also cause incredible problems with digestion.
• Cortisol disrupts the reproductive system, causing infertility or even miscarriage when cortisol levels are too high or chronically elevated.
• When our reproductive system shuts down, guess what hormone level goes down? Testosterone. I shouldn’t have to explain why that can cause some pretty negative things to happen in regard to your training and fitness goals.
• Cortisol decreases inflammation by reducing the secretion of histamine and stabilizing cellular structure.
• Increasing cortisol and chronically elevated cortisol can cause intense hunger and food cravings due to the metabolic derangement that occurs. Okay, if you just fought off a mountain lion. Not okay if you sat in the car for an hour during rush hour traffic.

So, how does cortisol production become deranged? Normally when cortisol reaches a certain level it automatically shuts off the mechanisms that signal for it, therefore limiting production. It goes something like this:

The hypothalamus, when it senses a stressor, produces CRH (corticotropin releasing hormone), which then stimulates the anterior pituitary gland to produce ACTH, which then stimulates the adrenal gland to produce cortisol. When cortisol levels get high the message is sent to the hypothalamus and the anterior pituitary that, “Hey guys, we’re kind of overloaded here. Time to shut it down for a while.”

Now, it is thought that when cortisol levels are too high for too long this feedback mechanism gets a little screwy. I like to think of it like insulin resistance. If we pound cupcakes and candy day in and day out for too long we become insulin resistant and we then need medicine, or a major diet overhaul, to get our blood glucose under control. The same seems to apply to cortisol and adrenal health. We let stress get the best of us for too long and our bodies just can’t handle it anymore. Cortisol production may go through the roof, your body may not make enough, or you may make a ton of it at night when you’re trying to sleep and nothing in the morning. Ugh.

As you can see, cortisol and the adrenal system are finicky and complex. Without cortisol, our bodies cannot deal with the stress we encounter on an everyday basis. However, when we abuse our minds and our bodies, we eventually pay the price. Our cortisol levels become incongruent with our needs. Think about this the next time you “suck it up” and go to the gym on four hours of sleep or say yes to yet another work project that you may or may not actually have time to complete. While some part of you might be proud for toughing out the workout today, are you actually negatively impacting your health and fitness goals?

References:

1. The Institute of Functional Medicine, Textbook of Functional Medicine, (Gig Harbor, WA: 2010).

Photos courtesy of Shutterstock.

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The hormones testosterone and cortisol are critically important to training and athletic development. Testosterone is anabolic and promotes muscle growth. Cortisol is catabolic and retards muscle growth. These two hormones were the focus of the study.

Study participants all performed two training sessions: a strength session and an aerobic session. Strength training was 3 sets of 8 reps in bench press (of course), Smith machine squat (because one can’t be expected to support the bar on his own), lat-pulldown (because pull-ups are too hard), and knee extension (because you should train a moving knee joint with a static hip joint, even though that never, ever happens outside the knee extension machine. Okay, I’m done whining about the exercise choices). Aerobic training was 30 minutes of pedaling on a stationary bike at 75% of maximum heart rate. Sometimes the strength training came first and sometimes the aerobic training came first. Participants had blood taken and hormone levels measured before, during, and after the training sessions.

The results? No matter what you do first, aerobics or strength, testosterone and cortisol levels rise. Both hormones are elevated between the two sessions compared to when you began training. There was a difference, though. If you did aerobics first, then testosterone continues to rise slightly through your strength training session. But if you did strength first, then testosterone begins to slightly fall during the aerobic training. Cortisol was rather boring. It acted pretty much the same no matter the order of exercise.

Conclusion: performing aerobic training before strength training keeps testosterone levels elevated longer. This is a unique and powerful finding, but I want to couch it with some caveats. First, the study uses pretty bland versions of both strength training and aerobic training. What if the strength training used more compound lifts? At higher intensities? What if the aerobic training used intervals? All of these factors could produce a different result. That’s not to say the study was poorly done. You can’t study everything at once. You have to start somewhere. But I wouldn’t extrapolate these results to every single situation where one type of training follows another.

References:

1. Cadore, Eduardo, et. al. Hormonal Responses to Concurrent Strength and Endurance Training with Different Exercise Orders. Journal of Strength and Conditioning Research 26:12, 3281-3288, Dec 2012.

Photo courtesy of Shutterstock.

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In acupuncture school we were warned against hugging our patients for legal reasons. Defiantly, I hug every single one of them (take that HIIPA). I hug my business partner Eric before he takes a trip. I hug him when he returns. I hug my gym members if I haven’t seen them in a while. Some of them get hugs everyday. I hug my 73 year old landlady even when she has to put her glass of wine down to do so, which means I’m probably gettin’ goosed at the end of it. Whatever keeps my rent low.

Hugs really are rather quite magnificent if you think about them. They’re free (that’s nice, things are a little tight right now), they’re quick (good, I’m busy), you can do them in public (I have nothing to hide), you can hug people of both sexes (equality is nifty), you can hug people of all races (everybody needs hugs), and you can hug people of all ages (see part about landlady). Seriously, if you’re not hugging, you’re missing out.

Apparently, hugging has taken a bad rap lately. Tennessee recently passed what is the continuation of America’s War on Hugs. It’s true. First it was drugs, then it was terrorism, and now it’s wrapping your arms around someone in a loving manner. With the argument that a mere hug has the power to lead to immediate post-hug fornication, the powers that be were obviously forced to step in to protect us from ourselves. In America, the war on common sense is apparently still in full swing.

Ask any pediatric nurse and they will tell you that babies who are not held regularly will fail to thrive and develop. I believe the same holds true for their larger older counterparts, us adults, too. So what are some of the medical reasons to get your hug on? Here’s two:

Oxytocin

Oxytocin is the hormone responsible for us all being here today. You see this little gem is released during childbirth, making our mothers forget about all of the excruciating pain they endured expelling us from their bodies and making them want to still love and spend time with us.

When we hug someone, oxytocin is released into our bodies by our pituitary gland, lowering both our heart rates and our cortisol levels. Cortisol is the hormone responsible for stress, high blood pressure, and heart disease.

Dopamine

In addition to releasing Oxytocin, hugs also stimulate brains to release dopamine, the pleasure hormone. Dopamine sensors are the areas that many stimulating drugs such as cocaine and methamphetamine target. Fortunately, we’re never going to see D.A.R.E posters with “The Faces of Hugs” showing the downward decline of the chronic hugger.

Increasing pleasure, decreasing stress, increasing human bonding, and all the while decreasing the risk of common heart ailments – sign me up please!

By now you should be mentally making a list of whom you can hug upon completion of this article. Find someone you love, someone you want to love, or someone that you’ve recently tried to tap out and give them a squeeze. They’ll appreciate it, and so will you.

Who’s the one person alive or passed, famous or not that you’d like to hug? If you have one, let us know about it in the comments section below.

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