cortisol – SUNBEAM ACRES

Understanding Cortisol: Significance and Solutions

March 11, 2025 pammunkholm

There is something infinitely
healing in the repeated refrains
of nature- the assurance
that dawn comes after night
and spring after winter
-Rachel Carson

Cortisol: Your Body’s Cheeky Stress Hormone Revealed!

Cortisol is a hormone produced by the adrenal glands in response to stress. When the body perceives a threat, the hypothalamus signals the adrenal glands to release cortisol into the bloodstream.

Today on the blog, I share how I recognize high cortisol levels in myself. I also explain what actions I take to manage life and health when it spikes. If this sounds helpful to you. Stay tuned.

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Disclaimer: I am not a medical professional. The information I share here is meant to be helpful advice from a friend. If you have a physical ailment, see your doctor. If you have mental health concerns, talk to a mental health practitioner. This is my story. Maybe it will be helpful for you.

Cortisol is important. Levels typically rise in acute stressful situations. This helps the body in a number of ways to cope with the situation. Including increasing energy, enhancing alertness and suppressing non-essential functions.

However chronic stress can lead to prolonged elevated cortisol levels, which has a number of negative effects on the body.

There is a Native American teaching. Often attributed to Chief Tecumseh, philosopher and leader. “To survive the seasons, you must change with them.”

I am feeling the truth of these words.

When Life Decides to Take a Tailspin

My life is in constant motion. We are in another season of transition in our family. Between a husband, three kids and two grandkids, there is always something to adjust to.

Saw this somewhere. On a scale of 1 to Nature Valley granola bar, how much is your life falling apart right now?

I don’t mean to brag, but I’m at Nature Valley level. so. yeah.

Inure- to accustom to hardships, difficulty, pain, etc; toughen or harden; habituate

She can fall apart at night & still rise up in the morning. Strong women feel pain, they just don’t let it break them.

High Cortisol and Chronic Inflammation: Stressing Out Like It’s a Hobby!

Transition and change are some of my triggers. So I notice my stress level is high. Here are some of the signs I noticed in myself. Are you in the midst of this battle too?

extra puffiness in my face
my thin hair is thinning more quickly
crazy sugar cravings
supreme exhaustion
irritated with everything
waking up between 2-3am
tense shoulder and neck muscles

Accurate depiction of me at 3 am nightly lately

When excess cortisol is present, it can affect the immune system. The lymphatic system helps manage the immune response by distributing immune cells. Which can counteract some of the immune suppressing effects of the cortisol. Chronic stress (cortisol being chronically released) weakens this system. This results in a build up of fluid and waste which should have been eliminated through the bloodstream. This can contribute to chronic inflammation and the worsening of stress related issues.

At least that’s what ChatGPT told me. I know how it affects me. I don’t understand all the science. Here are some of the ways that chronic inflammation shows up for me. It’s not just in the joints now that chronic inflammation is in play.

Brain fog
Cravings
Food sensitivities
Swollen lymph nodes
Balance problems
Always tired
Rashes and skin issues
Muscle weakness
Dry eyes
Body pain

Filipendulous- hanging on by a thread.

Unexpected Adventures in Anxiety: A Panic Attack Saga

Living with excess cortisol is not pretty. There was a time when I had stress overflowing out my ears and nose. I did not have a clue what to do about it. So it just kept getting worse. I lived every day on the edge of a panic attack. The smallest thing would send me over the edge.

We were living on a farm and my son was taking driver’s ed. It was during covid so time and schedules had no meaning. But the driver instructor was trying to finish up the drives where and how he could. Twice I scheduled with him and totally forgot. I had one last chance and then the boy would have to take his driver training all over again. Later that week I was on the rototiller in the garden. My son brought me my cell phone. He said it was the driver instructor. I had done it again! I had forgotten. Panic is not a strong enough word for what ensued.

We were a 15 minute drive away from where the boy needed to be. They would wait but not a minute longer. I got off the tractor and started screaming for my son to get out the door. For my husband to get in the car and take him. The seconds were excruciating. Nobody else seemed to realize the gravity of the situation and everything was moving in slow motion. As they left in the car I fell to the kitchen floor in a sweaty, dizzy, panting, messy puddle. That. Is. Not. Me.

How do I train my body to use its fight or flight response for its intended purpose? In an emergency. Not when missing an appointment, or calling to make a medical appointment, for that matter?

Boost Your Lymphatic System

Supporting the lymphatic system is always a good idea. Especially in times of stress and unease. So you don’t end up in the same messy puddle I did. Here are some of the things I do to get my lymphatic fluid moving again.

dry brushing- really easy to incorporate into your pre-shower routine, with a bath brush or washcloth that is a little rough (if it gets wet and hangs to dry, that is the texture you want) brush towards the heart where it can be cleared (refer to pin following this list)
small bounces and digging your heels into a rebounder
hot/cold showers switching can trigger a “pins and needles sensation”, hot when you get in, cold for a while then back to hot
lay on the floor and put your legs up straight against a wall
deep breathing- guided meditation can help to focus
exercise- about 20 min into my workout I start to cough phlegm, this is disgusting but a release of lymphatic fluid nonetheless
infrared sauna- sweating and the healing warmth of the red light
hydration! hydration! hydration!
eliminating toxins from my home and diet where I am able
castor packs, especially liver and lung

Forest Therapy: Nature’s Energy Source!

I kid you not, one of the best ways to clear those toxic feelings is to get some FOREST THERAPY! It is an energy giver. Here are some other energy givers:

music (especially songs that makes you want to get up and dance)
quality sleep (when you can)
meditation
proper nutrition
doing something you love
positive social interactions
time in nature!
sunshine!
fresh air!
movement!!!

Use any of these energy givers in a way that works best for you. Meditation and forest therapy are becoming more mainstream. Although they can sometimes still be classified as nonsense or new age. Meditation can be as simple as a prayer. Or a quiet space to picture something soothing. Try this one:

Breathe in deeply. Picture the oxygen giving life and energy to all the main organs. It enters all your cells. traveling through all your limbs, hands and feet. Like a river from its source travels to all the tributaries. Breathe out and picture the landscape of your inner body. Being nourished by the ebb and flow of your breath

Finding Your Spark: A Hopeful Message for Life’s Struggles

I have friends going through different but equally stressful life events. To them and all those suffering, I hope you’re okay. I know you’re not truly okay. But I hope that the sadness and stress don’t overwhelm you. That you can see cracks of light in the dark. That the shadows will allow you to break and heal and grow. But not swallow you. And that you know you’re not alone. Especially in the moments when you feel like you are. When I get through my darkness and find the light, I’ll leave it on for you.

There’s a new endorsement for emotions. Even the ones typically known to be “bad” are being ratified. Here’s how I am learning this concept.

Sadness can be deep and feels like it can swallow you. Can you find joy in your sadness? Is there any portion that can be joyful in the grief? I am still sad about having to close my piano teaching business. Time has passed. I can start to find the joy. I loved my students. I experience joy in seeing them grow and accomplish things on their social media. The sadness mixed with the joy can now be bittersweet.

Uncertainty is a difficult place to survive. It comes part and parcel with chronic pain. What will tomorrow bring? Will I have the strength? How long? Can you find a place of peace to put that uncertainty? My peace comes in the practice of my religion. There is still uncertainty. But mixed with my stretching and reaching for peace, I find myself in a place of resilience.

I experience periods of mild anxiety now that I medicate. Previously my anxiety was off the charts. When I would play piano in a local festival it was not fun. The anxiety made even winning and accepting awards intimidating. Now that it is under control I can assess the situation more clearly. I try to find an element of excitement. If something is scary, where is the excitement? Writing a blog is pretty scary. Sharing it with people is even scarier. But it is exciting to see who reads and enjoys it. When I consider the excitement with the anxiety, I find anticipation.

Between anger and compassion is assertiveness. Between confusion and clarity is realization. Between love and loss is grief.

Negative emotions are warnings to pay attention to how we are feeling. When we join a negative emotion with a positive one, the gripping pressure of stress can be loosened. The negative emotion may be caused by life and its circumstances. The positive emotion is consciously chosen to accommodate the negative emotion in your body. To curb the negative effects of the first. It’s not an exact science. Let me know if this is something that resonates with you by adding an emoji in the comments.

You don’t always have to try so hard to live each day to the fullest. Each day is full on its own. All you have to do is notice.

-Emma Rose Tait

The Self-Care Revolution: An Answer for Everyone!

Do you ever find yourself feeling bad and you aren’t quite sure why? Here is a list of questions to help clear it away and not have it build up. Like brushing away the lymphatic fluid.

how is my sleep?
am I getting proper nutrition?
have I indulged too much in social media?
are the people around me affecting me?
where is my energy going?
what is my mind craving?
what is my heart wishing for?
is something weighing on my mind?
how is my self talk?

If all of these strategies and ideas are not your cup of tea. Do not fret. There is a solution for you too.

High cortisol levels triggered by stress and life events can undoubtedly take a toll on our bodies. And yet, it’s essential to remember that we have the power to heal and nurture ourselves. My experience with a panic attack served as a wake-up call. Over time I learned of the importance of self-care and how the lymphatic system, when supported, can aid in recovery. Nature, through forest therapy, has been my source of energy and renewal. It reminds me that healing often starts by reconnecting with the world around us. As we navigate life’s challenges, asking ourselves the right questions can be a powerful tool in self-soothing and finding peace. So, the next time you feel overwhelmed. Pause. Take a breath. And ask yourself: “How can I support my body, mind, and spirit today?”

March has the quiet strength to wake up Nature without rushing it. And you too can grow without pushing it.

-OurMindfulLife.com

Nature’s Role in Reducing Inflammation and Stress

September 3, 2024 pammunkholm

“Our bodies are remarkable self healing organisms when in a balanced state. It’s worth wondering if the forest should be our primary physician with our doctors in support roles to be called upon in the rare instances they are needed,” Amos Clifford says in his book, Your Guide to Forest Bathing: Experience the Healing Power of Nature.

This does not mean I think everyone should stop seeing their doctors and practitioners. There is a place for medicine. Especially if that is what your body requires for balance at this time. If you can get to a state of balance, maybe then your primary physician can be the forest. I love the idea.

Would you say your body is in a balanced state and able to perform its remarkable work of self healing? If so, count yourself blessed. Many people are not able to achieve this level of balance due to trauma, stress or illness.

I count myself among those who are struggling to achieve a balanced state despite great efforts. For years instead of looking for optimal health I was metaphorically rearranging the deck chairs on the titanic as it was sinking. Navigating medical systems and the incredible stress that can cause in and of itself can keep a chronic pain sufferer stuck in a never ending cycle of unsolved problems.

In modern life we have been bombarded with constant stimuli and stressors. This causes our prefrontal cortexes to get stuck in fight or flight. This is the center that controls the release of adrenaline. When in this mode we cannot enter rest and digest. Causing many of us to suffer from chronically high levels of cortisol in our bloodstream. INFLAMMATION.

Based on ideas presented in the book Earthing, written by Clint Ober, living disconnected from the earth can cause us to be vulnerable and more prone to physical dysfunction. We seem plagued by inflammation related disease and accelerated aging in this day of modern science and technology. Ober suggests our disconnection to the earth and the effects this is clearly having on our health can be compared to a lightbulb with a loose connection. It flickers. It shines weakly. Or it may not light up at all. Would you count yourself among those with flickering, weak, or absent health?

Amos Clifford also states, “When the forest has allowed its place within you it supports your body’s natural capacity for wellness and healing.”

So while our bodies have the ability to self heal, they can only do so when in a balanced state. Inflammation resists this balance. Inflammation must do its job and then subside. When chronic inflammation is present, cortisol enters the bloodstream on a regular basis exacerbating the inflammation.

My own experience with the health care industry has not been a pleasant one. Each frustrating appointment and physical setback had me arranging and rearranging those useless deck chairs as the overall health of my body was sinking.

While inflammation is the fire. There may also be present, smoke from the flames on your sinking vessel in the form of anxiety and depression. Is this another present form of inflammation for you? An emotional and mental one. More deck chairs to rearrange!

When you are overly stressed your body is making more of that beautiful hormone, cortisol. But when you are in the forest, your body releases less of this inflammation inducing hormone. This can start to help with health problems related to inflammation including rheumatoid arthritis, psoriasis, heart disease and high blood pressure, as well as memory and concentration problems.

Not all stress is bad. And cortisol has it’s place and functions. Having the right level of cortisol can help to regulate your body’s stress response. ‘Stress’ is in the work and in the recovery process.

Did you ever stop to think how our bodies probably can’t differentiate between different stressors. It can’t see that’s relationship stress. That’s job stress. That’s gym stress. Our body just sees stress on the body. And each body has an ability to be able to function within a certain threshold. But when we cross that threshold, our body’s ability to recover is limited.

Our body needs time to recover. In every way. For each type of stress. If we are going back to the gym before we are recovered we’re actually getting weaker every time. Your body will reach its limit. If you go from stress to more stress you will become weaker with every step.

Researchers found cortisol decreased by 16% in those who went for a forest walk as compared to those who walked in a lab for the same amount of time. Do you need ways to decrease your cortisol? Join me on a forest walk. Head over to my contact page and send me a message to start the process.

The Association of Nature & Forest Therapy Guides & Programs has on its website this promise: Spending time in the forest can help with stress, which can cause all sorts of health problems.

Another book I have on the go right now is The Nature Fix by Florence Williams. She states that the recommended dose of nature we need as humans is at least 5 hours a month. These hours must be spent IN nature and not just passing through. Do need help getting your recommended dose?

While it is not on the DSM-5 (The Diagnostic and Statistical Manual of Mental Disorders) those who have heard of nature- deficit disorder agree there is a rising issue in our society and it maybe should be added. More on this in future posts.

The answer seems small and simple. Almost too easy to be true. Inflammation is hard on our bodies. Time spent in nature reduces inflammation. Spend more time in nature. There I’ve said it.

Lord Byron said, “There is pleasure in the pathless woods. There is rapture in the lonely shore. There is society where none intrudes. By the deep sea and music in its roar. I love not man the less, but nature more.”

Enjoy the small and simple things of life and find pleasure in nature that is hard to find anywhere in our modern lives. Step out into the world where ease and pleasure abound.

Take care my sweet friends.

Revive Your Senses with Forest Therapy: The Science of Coming Alive

July 2, 2024 pammunkholm

Don’t ask yourself what the world needs. Ask yourself what makes you come alive and go do that. Because what the worlds needs is people who have come alive, -Howard Thurman

What makes you come alive? I’d love to see in the comments.

I had to think for a while when I was asked this question. I was guided back to my school days and to remember what I loved to do for fun. Somewhere around grade 5 or 6. Those recesses for me were spent on the swings. My best friend and I joined forces on the swings. From grade 4 on she was my partner- in- shenanigans. I still keep in contact with her. The darndest things can happen on the swings.

I love even now to find a park with few enough kids that I can snag one of the swings and try going higher and higher. I always wanted to go all the way up and around. I swear I almost had it one day.

I didn’t know I needed to come back to life when I was in the midst of the suffering. In the worst of my pain, I didn’t see a way out. I felt stuck and thought I’d just have to live out my days in that state. It is hard to be there and hear people say, ‘come alive!’

There are ‘down’ days and ‘did too much yesterday’ days and ‘I just wanted to get it done and now I am paying for it’ or ‘I just wanted to pretend I was normal’ days. But when there is a day you feel up to it. Find something that makes you come alive and do it! Often.

What I am learning as a forest therapy guide has helped me come alive. The feelings of darkness and despair have been replaced with hope and healing. Today I want to share some of the science of going into the forest. How it creates those feelings of coming back to life.

Most of us notice that we feel better when we spend time in nature. But we don’t often stop to think about why. Stress seems to slip away in the forest. When we can strip that away and focus on the moment, all sorts of the health problems related to stress slacken. Headaches diminish, blood pressure eases, skin problems recede.

Cortisol is the stress hormone that can cause all sorts of problems. A study was done where the participants were split into two groups. One half went for a walk in nature, The other group went for a walk of the same duration in the lab. All participants who walked in the forest had a marked decrease in their cortisol levels. Those who walked in the lab did not experience any marked results.

You may have heard that merely looking at forest scenery for at least 20 minutes will lower your cortisol levels. Heart rate decreases. The body’s fight or flight response goes into remission.

When stress is present in our lives our immune system is affected. Stress can make it harder for the body to fight off sickness. Some say that when you feel happy your immune system is being strengthened.

Phytoncides are another one of those healing products of nature. Found most abundantly in evergreen forests phytoncides are given off by such trees as spruce and pine. But even oak trees can give off this extremely beneficial compound. The word phytoncide means, “exterminated by the plant”.

When this substance is given off by plants, it kills or slows the growth of bacteria and fungi. They have a very important role to play in the forest itself. When people breathe in these phytoncides our bodies have been shown to increase the activity of natural killer cells. These cells are important in killing tumor and virus infected cells that can cause all kinds of problems.

Another win for spending time in nature is that it can boost your creativity. A study was conducted in which participants went on a backpacking trip and then given creative problem solving tasks afterwards. They performed 50% better after time spent in the forest. Take from that whatever you want but no matter how you look at it, time in the forest is overall beneficial.

I have read that going into the forest for 3 days and 2 nights will reset you. Particularly your hormones. I would be a willing participant in that study. Where do I sign up? Put me in a forest where I can allow my body to go into a state of rest and I suspect I would become a very different creature.

Your rituals create your life. Get some good ones. -Dr Libby Weaver

Join me in creating a ritual of going down into the woods. What ritual could be better than spending time in a place that makes you feel better? Plus it produces an array of physical, mental, emotional and spiritual health benefits.

I love playing on the swings because of the feeling of freedom it gives me. I can still get enough umph to spend that moment in freefall looking straight at the clouds. Find something that gives you that sense of fun and awe. If you want help with this or any other forest therapy related questions, contact me. While you’re there sign up for a forest therapy walk to find out how beneficial it really can be.

Take care out there my friends. Find a way to come alive (when you are ready.)

Nature’s Therapeutic Whispers: Revelations from Diverse Books

June 25, 2024June 25, 2024 pammunkholm

Have you ever heard your books talking to each other? I generally have at least a dozen non-fiction books on the go at any given time. I don’t know if the same rule applies to fiction books.

When I read my books daily I start to hear them talk to each other. They discuss the same points. The examples and illustrations are vastly different but the message is the same. These are not books on the same subject or genre. But my brain starts to put it together in an intricate web.

Here is a glimpse into what my books are saying.

There are those that believe that the highest truth exists in nature. Have you ever struggled to find truth in this world of chaos and contention? If we look around we see that everything is pointing us back to the earth. Our food. Whole food from the earth looks to be our best bet. Our vacations. We fly to exotic destinations to get our feet in the sand. Our need to be still. Which we will not come upon by accident. We will not trip and land in a forest bath. We have to intentionally and incrementally choose nature as a healing tool.

Nature is an intricate web. Did you know that all the trees in a forest are connected by their roots? And that research is showing there is almost an in and out breath that the trees take collectively. When you are in nature you can feel it. But do you know how to bottle it up and take it home with you?

Have you heard of Petrichor? It is the smell of earth after rain. We’ve had a lot of that recently. To put it in perspective I recently learned that as humans we are more sensitive to the scent of rain than a shark is to the scent of blood. Perfumers have been after the scent for years. There’s something primitive about the smell. Plant smell is also more obvious.

Like forest bathing, petrichor has a relaxing effect and a feeling of good health. Just being around it is helpful. If you don’t feel like going for a walk in the rain, try standing outside barefoot for a few minutes. Ideally it’s still raining and you can take in all nature has to offer from above and below.

Researchers suggest that humans had those scent receptors for back in the day when our ancestors needed to know where would be the best place to plant your crop. That smell would have been of great importance to those that lived solely off the land.

Some days it feels like we are far removed from the days of living of the land. Nowadays it’s about deadlines and fitting it all in. But that takes its toll. When you’re feeling stressed the body releases a hormone called cortisol. But studies show that your body doesn’t release as much cortisol when in the forest. This is good news because too much of it can cause problems. The ones we are seeing so rampant in our society. Anxiety. Depression. Heart disease. Weight gain. Memory and concentration problems.

So many of us are living in a constant state of fight or flight and cannot continue to function on our current trajectory. When your body is overloaded on cortisol and not getting a chance to recover, the body starts to fight back. Your body needs a chance to rest and digest. During this process the heart rate slows while the gut and glands experience increased activity.

Forest bathing helps me get out of my default setting of rush and stress and into a state of rest and digest. I have a desire to disconnect from the things that are draining me and to connect to those things that will feed me. It is part mindfulness. Part play. Thoughts slow down. The things that felt so important a moment ago fade in the scent, sounds and feel of the forest.

Amos Clifford, founder of The Association of Nature and Forest Therapy Guides says of forest bathing, “It’s a fancy way of saying hanging out in the forest can make you super relaxed.” This is one way to use forest therapy. But there are many ways for many different kinds of days.

Sometimes days are incredibly hard and I can relate to what C.S. Lewis wrote in A Grief Observed, “There is a sort of invisible blanket between the world and me. I find it hard to take in what anyone says. Or perhaps, hard to want to take it in. It is so uninteresting. Yet I want the others to be about me. I dread the moments when the house is empty. If only they would talk to one another and not to me.” I am going through such a time as this. Thankfully, as always, the forest holds the answer. Join me by reaching out to me on my contact page to book an individual or join a group walk.

Author Edward Abbey wrote, May your trails be crooked, winding, lonesome, dangerous, leading to the most amazing view. Healing is available here in this place. I am experiencing it. I can show you the way.

These seemingly random yet related thoughts are how my books are speaking to me today. In so many of them I am learning, Nature truly is the best medicine. Take it in my friends.