Il cortisolo
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Il cortisolo è il cosiddetto ormone dello stress, è l’ormone catabolico per eccellenza. Viene chiamato così perchè la sua produzione aumenta in fase di stress, di digiuni prolungati (assolutamente da evitare) e di allenamenti intensi.
Le funzioni del cortisolo
Il cortisolo tende ad inibire le funzioni corporee non indispensabili nel breve periodo, garantendo il massimo sostegno agli organi vitali. In pratica avvisa il corpo e funge da risparmio energetico, abbassando quindi il dispendio energetico. Aumenta la glicemia, riducendo l’insulina, questo per garantire il giusto apporto di zuccheri agli organi vitali come cuore e cervello. Aumenta la forza di gittata del cuore. Riduce le difese immunitarie, riduce l’infiammazione abbassando la secrezione di istamina,. Diminuisce la sintesi proteica favorendo il catabolismo e favorendo l’utilizzo degli acidi grassi, risparmiando il glicogeno.
Inoltre ha un ruolo importante nell’equilibrio dei liquidi. Promuove il riassorbimento di sodio attraverso i tubuli renali. Questo è utile per trattenere acqua ed elettroliti all’interno del circolo vascolare in modo tale da mantenere la pressione negli organi vitali. Capiamo quindi che una dieta troppo ricca di sodio può essere dannosa.
Ci sono degli aspetti negativi quindi come il catabolismo, l’aumento di stress mentale, la diminuzione delle difese immunitarie, l’aumento della glicemia, dei battiti cardiaci ecc… ma noi dobbiamo pensare che l’aumento eccessivo di cortisolo è una conseguenza a qualche fase di stress, non dobbiamo pensare che questo ormone sia il male. Pensare a questo ormone come il male assoluto è come dire che l’allarme di casa sia il male! Forse il male sono i ladri, l’antifurto è un bene.
Livelli troppo bassi di cortisolo sono pericolosi tanto quanto un eccesso. Livelli bassi di cortisolo (ipocortisolismo) possono causare ipoglicemia, dolori articolari (come detto prima il cortisolo è antiinfiammatorio), allergie e malattie autoimmuni, apatia, mancanza di voglia di agire, diminuzione della libido, stanchezza che però migliora dopo 30-40 minuti dopo l’inizio dell’attività sportiva.
In caso di ipocortisolismo si consiglia l’uso di liquirizia, rhodiola rosea e ginseng (entrambe le sostanze utili sia in caso di ipocortisolismo sia di ipercortisolismo, alzano il cortisolo quando è basso e lo abbassano quando è alto; hanno la capacità di aiutare l’organismo in condizioni di stress mentale e fungono da anti-ansia), vitamina C, vitamine del gruppo B, curcuma (proprietà antinfiammatorie. Migliora la sensibilità dei recettori al cortisolo) e ribes nero (antinfiammatorio che permette una maggiore produzione di cortisolo).
Il picco di cortisolo lo abbiamo circa un’ora prima del risveglio, subito dopo il picco di testosterone. Il minimo è intorno alla mezzanotte. Allenamenti troppo intensi prima di andare a dormire sono sconsigliati per non rovinare il naturale ritmo circadiano (questo vale anche per il GH).
Il cortisolo fa ingrassare?
Alla luce di ciò che abbiamo visto sappiamo che il cortisolo abbassa il dispendio energetico, e quindi il metabolismo. Inoltre diminuisce la sintesi proteica, e la massa muscolare di conseguenza ne risente. La cosa più importante è che abbiamo una produzione alta di cortisolo in fase di stress. E che cosa accade quando siamo stressati? Ci viene fame, ma non quella fame buona. Quella fame nervosa, quella voglia di dolcetti e salatini. Quindi è il cortisolo a far ingrassare? E’ lo stress a far ingrassare? No, è come sempre il surplus calorico, mangio di più ingrasso, mangio di meno dimagrisco. Quello che bisogna fare è ridurre lo stress, cercare di fare una vita sana, fare sport (che abbiamo visto riduce lo stress), mangiare bene, evitare qualsiasi situazione di nervosismo. Dipende tutto da noi stessi.
Periodi lunghi di stress con elevate quantità di cortisolo nel sangue potrebbero mantenere nel sangue alti livelli di glucosio, causando insulino-resistenza (causa iperglicemia), ipertensione e accumulo di grasso verso la zona addominale (è in questa zona che si tende ad accumulare grasso nei periodi di stress, per proteggere gli organi vitali).
Abbiamo visto che il cortisolo serve ad alzare la glicemia, quindi l’assunzione di carboidrati dovrebbe smorzare la produzione di questo ormone (ecco perchè i carboidrati sono importanti per l’umore). E’ importante però consumare alimenti a basso indice glicemico, per non dare origine a troppi sbalzi glicemici che portano sì ad un innalzamento dell’insulina ma anche ad un innalzamento successivo del cortisolo dovuto all’ipoglicemia che si viene poi a creare. I carboidrati abbassano il cortisolo, le proteine lo aumentano (le proteine sono comunque importanti per sopperire al catabolismo). La dieta migliore da seguire per un sedentario dovrebbe essere una sorta di dieta mediterranea, con il consumo del 40% di carboidrati (a basso indice glicemico). Eliminare i carboidrati è un errore da evitare, ma questo a prescindere dal cortisolo!
La detossificazione del cortisolo si verifica nel fegato. E’ utile implementare la dieta con zinco, vitamina C, potassio, magnesio, vitamina B12, B5 e B6 perchè sono coinvolte nella sintesi della serotonina utile a migliorare l’umore. Evitare la caffeina in periodi particolarmente stressanti. La caffeina è un eccitante che alza il cortisolo, aumenta i battiti e rende più nervosi.
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