How meditation can lower your stress and cortisol levels

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Christine Lusita

Stress triggers many physiological changes in our  body through our “fight or flight” response system. When our stress levels are high, levels of the hormone cortisol released into the bloodstream. Studies have shown that chronic stress is associated with increased fat in our abdominal area, higher concentrations of blood sugar and insulin, producing higher blood pressure levels which can lead to increased levels of cholesterol. All are conditions that are associated with metabolic syndrome which can increase the risk of heart disease & other diseases.  With the study of meditation & mindfulness you can hope to gain insight on your triggers, become aware of your body's physical response to stress & how to quiet your reactions while staying present, as the present is all we really have. I have found Mindfulness a very useful tool in coping with anxiety and depression. I suggest finding a center in your area where you can learn some great self regulation tools which can affect so many areas of your life including your endocrine system!

About the Author: Christine Lusita , is a Certifed Personal Trainer & Nutritionist in the westside of Los Angeles for more info you can visit her on www.zenpenfitness.com.

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Ask The Expert

Q: How long should I warm up before I start my morning jog?

A: It's important to warm up the muscles & the joints before "stressing" them with exercise to avoid injury. Keep in mind whatever muscle groups you are going to be working should always be warmed up in the action they will be used. For example: for a person playing tennis should warm up their arms with arms circles as that is the action they will be doing in their exercise, (amongst many others). It's important not over stretch before exercise, because remember when we stretch, we are "asking the muscle to lengthen with stretching, then contract with the exercise. So we don't want to over lengthen it before we contract it. We save that part for after the exercise.  we have something in our body, called the Golgi tendon", the stretch response & when the muscle is warm, it has elasticity in it & after muscle contracting (exercise) we want to restore the muscle back to its original resting length & we do that by stretching. I like to spend a good 10-15 minutes on stretching depending on the activity & intensity of the exercise. Stretching is super important for gaining muscle strength, range of motion & flexibility.