Cortisol Dysregulation: Understanding the impacts of competitive dance on the body’s stress response
In today's fast-paced world, stress has become an omnipresent factor, affecting individuals from all walks of life. For elite athletes such as competitive dancers, the demands of training, competition, and performance can create immense stress on both the mind and body. Stress hormones, particularly cortisol, play a crucial role in the body's stress response. However prolonged, or excessive cortisol levels can have detrimental effects on athletic performance and overall well-being. These elevated levels of cortisol can cause damage to the body, though depletion of cortisol production from chronic stress can also result in a cascade of illness. In this blog post, we will explore the significance of stress hormones, the role of cortisol in the body, and how intense athletic training such as competitive dance can impair these processes.
Understanding Stress Hormones and Cortisol
We often think of our kidneys as the organs in our body that are just part of our urinary system. They help filter our blood to create urine, allowing excretion of fluids from the body. Although, what most people don’t realize is that we have adrenal glands on the top of each kidney. Adrenal glands, or suprarenal glands, are small triangular shaped glands that sit on top of both kidneys. They are responsible for producing hormones that help regulate your response to stress, metabolism, immune system, blood pressure, and other critical functions throughout the body.
Stress hormones, also known as glucocorticoids, are chemical messengers produced by the body's adrenal glands in response to stress. One of the most prominent stress hormones is cortisol. In a healthy individual, cortisol levels rise and fall in a natural circadian rhythm. These fluctuations aid in essential functions like metabolism regulation, immune system modulation, maintenance of a healthy sleep cycle and circadian rhythm, as well as aiding the body's fight-or-flight response. Cortisol production follows a normal diurnal rhythm, meaning it has an innate biological rhythm that is synchronized with the day-night cycle.
To best understand how cortisol affects our body processes, let’s do a brief overview of how, why, and when cortisol is secreted in the body. The hypothalamus, an area in the brain, secretes corticotrophin-releasing hormone (CRH). CRH then stimulates the anterior pituitary gland (located at the base of your brain below your hypothalamus) to secrete adrenocorticotrophic hormone (ACTH). This causes ACTH to travel via the bloodstream and stimulate the secretion of cortisol from the cortex of the adrenal glands. Following its natural diurnal rhythm, cortisol secretion peaks at 8am then declines from 8am to 11am. There is a second smaller peak of cortisol around 12pm, then a gradual decline until around 6am to 7am. The cycle then continues as cortisol levels peak the next day at 8am. The early morning peak is a factor in the physiological process that helps you wake up in the morning with energy. In contrast, the declining levels in the evening play a role in letting your body wind down and fall asleep (make sure to read our blog posts on sleep to best understand the other factors that affect healthy sleep and circadian rhythms!). Cortisol will also be stimulated to be released in times of physical or mental stress.
While stress hormones serve a vital purpose in short bursts, chronic stress can lead to an overproduction of cortisol (aka adrenal stress), creating an imbalance that can harm both physical and mental health. This overproduction also can only be sustained for so long. Eventually there can be a decline in cortisol levels, commonly known as adrenal fatigue or physiological burnout. For athletes, this imbalance can be especially problematic as it can lead to impaired recovery, reduced immunity, compromised performance, sleep disturbances, brain fog and lack of focus, fatigue and sluggish energy, and muscle breakdown.
Before we dive into the concept of adrenal fatigue and burnout, it is important to clarify another medical condition that impacts cortisol. Addison's disease, also called adrenal insufficiency, is a rare illness that occurs when the body doesn't make enough cortisol and, often, too little of another hormone called aldosterone. Addison's disease is caused by damage to the adrenal glands. It is a life-threatening disease that is distinctly different from cortisol imbalances and adrenal fatigue that will be the focus of this post.
Adrenal Stress & Fatigue
When the body is faced with chronic stress our cortisol response is altered from its normal diurnal rhythm. Instead of the natural peaks and declines, cortisol is elevated at all four points in the day. The response of the adrenal glands to chronic stress will be to increase cortisol output. This overproduction of cortisol is the body trying to adapt to the increased stress and damage, but eventually the body can’t keep up. This leads to true adrenal fatigue, also known as adrenal burnout or subclinical hypoadrenalism. This is when all four points of the cortisol rhythm approach zero; a cortisol flatline.
Tip: Consistent mid-afternoon exhaustion is a sign your adrenal glands and cortisol production are not functionally ideally. You are likely on the way to an adrenal crash due to chronic stress that your body is losing the capacity to adapt to.
Assessment of Cortisol Levels
Naturopathic and Medical doctors can assess salivary cortisol to accurately understand where the hormone levels in your body are. Salivary cortisol assessment involves filling fours tubes with saliva (at 8am, 12pm, 4pm and 12am) to best analyze the full picture of impairment. In comparison to blood levels, measurement of salivary cortisol is thought to be more reflective of the hormones that are biologically active in the body, i.e., ones that are actually reaching the cells and receptors in the body. It is also more sensitive to detecting subtle abnormalities compared to blood cortisol which has a much wider “normal” range. If you suspect impairment adrenal function and cortisol imbalances, make sure to consult a knowledgeable health care practitioner that help you navigate this process.
Note: A high salivary cortisol indicates a state of adrenal stress, predisposing an individual to adrenal fatigue, as well as a host of other chronic degenerative diseases such as heart disease, hypertension, cancer, and more.
The Impacts of Competitive Dance on Cortisol
Competitive dancing is a visually captivating art form that demands extraordinary levels of skill, discipline, and passion. Behind the glitz and glamour however, lies a physically and mentally demanding lifestyle that can take a toll on the dancers' health. One area of concern that deserves attention is the potential impact of competitive dancing on cortisol dysregulation.
As a dancer you are likely familiar with some of the highs and lows of competitive dancing. Competitive dancing requires dancers to invest significant hours in rigorous training sessions, often pushing their bodies to the limits. The pressure to perform flawlessly at competitions, combined with intense rehearsals and athleticism, as well as the frequent desire to maintain a specific physique, can create a perfect storm for stress. While some stress is normal and necessary for growth, chronic and excessive stress can disrupt the body's cortisol regulation.
Prolonged stress and overtraining can lead to cortisol dysregulation, as previously discussed, which may have adverse effects on a competitive dancer's health. This includes but is not limited to:
Impaired Recovery: Elevated cortisol levels over an extended period can hinder the body's ability to recover after intense dance sessions, leading to fatigue, muscle soreness, and decreased performance.
Weakened Immune System: Cortisol's role in modulating the immune system means that cortisol dysregulation can make dancers more susceptible to illnesses and infections.
Mood Disorders: Chronic stress and cortisol imbalance have been linked to mood disorders such as anxiety and depression, which can affect both a dancer's performance and overall well-being.
Hormonal Imbalance: Cortisol dysregulation can also disrupt other hormones in the body, potentially affecting menstrual cycles and reproductive health in female dancers.
Overview on Cortisol Regulation
Competitive dancing is a remarkable art form that demands dedication, discipline, and resilience from its participants. However, it is essential to recognize that the intense demands of this lifestyle can potentially lead to chronic physiological stress and cortisol impairment, impacting both the physical and mental well-being of dancers. If you’re feeling overwhelmed and looking for ways to support your adrenal health stay tuned for our next blog post. We will delve into natural supports for cortisol and stress management. Botanical adaptogens and lifestyle modifications can offer natural support for athletes battling the pressures of their intense lifestyles while trying to maintain their health and well-being. By implementing strategies to manage stress, improve recovery, regulate cortisol production, and support overall health, competitive dancers can continue to shine on the stage while safeguarding their long-term well-being. Embracing a holistic approach to dance training and self-care can help dancers maintain harmony between their passion for dance and their health.
*This is not medical advice and is only intended for educational purposes only. Please always consult your medical doctor, naturopathic doctor, chiropractor, or preferred health care practitioner prior to beginning any treatment*
References
Adrenal glands. John Hopkins Medicine. (2021, August 8). https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands#:~:text=Adrenal%20glands%2C%20also%20known%20as,stress%20and%20other%20essential%20functions.
Cleveland Clinic Medical Professional. (2021, October 12). Cortisol: What it is, function, symptoms & levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22187-cortisol
Cleveland Clinic Medical Professional. (2022, April 4). Pituitary gland: What it is, Function Anatomy. Cleveland Clinic. https://my.clevelandclinic.org/health/body/21459-pituitary-gland
Mayo Clinic Staff. (2022, December 8). Addison’s disease. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/addisons-disease/symptoms-causes/syc-20350293
Thau L, Gandhi J, Sharma S. Physiology, Cortisol. [Updated 2022 Aug 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538239/
