How to Lower Cortisol Levels?

Understanding Cortisol and Stress

Cortisol is often referred to as the body's "stress hormone" because it is released when you experience stress. When you're in a stressful situation, your adrenal glands release cortisol to help you manage the situation.

This is part of the body’s natural fight-or-flight response, which is essential for dealing with short-term stress. However, when stress becomes constant, it can lead to cortisol imbalance, which can increase risk for depression, heart disease, and cognitive health issues.

Understanding how the cortisol and stress response

Prolonged high cortisol levels can also have negative effects like poor sleep, metabolism, and impaired immune function. In the long term, chronic high cortisol levels can cause high blood pressure, heart disease, and type 2 diabetes.

High cortisol levels can also increase abdominal fat, and lead to bone health conditions like osteoporosis and cognitive decline Some of the symptoms of high cortisol in females include weight gain (especially around the abdomen), irregular menstrual cycles, fatigue, and mood swings.

Other stress-related symptoms from excessive cortisol can include headaches, trouble concentrating, and feeling irritable. Understanding these connections can help you recognize when stress might be contributing to cortisol imbalance and take steps to address it early.

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Effective Strategies to Lower Cortisol Levels

Managing cortisol levels requires a combination of strategies that target the root causes of stress. Below are some proven ways to lower cortisol levels through everyday habits and choices:

Supplements and Natural Remedies

Using supplements and natural remedies can also help reduce high cortisol levels. Below are some key options that can support the body’s ability to manage stress and bring cortisol back into balance:

Ashwagandha is a popular adaptogenic herb known for its ability to lower cortisol. It helps the body manage stress more effectively by reducing cortisol production. Several studies have shown that Ashwagandha can help you sleep and significantly lower stress levels improve sleep quality, which can be helpful for those experiencing symptoms of high cortisol such as fatigue and mood swings.

Adaptogens like Rhodiola Rosea and Holy Basil are herbs which help the body resist stress and regulation of cortisol levels. These herbs work by supporting the adrenal glands, which are responsible for producing cortisol. Regular use of adaptogens can help restore balance and prevent cortisol imbalance over time.

Vitamin C is not only good for immune function but also plays a role in controlling cortisol levels. During times of stress, the body uses up more Vitamin C, so maintaining healthy levels can help reduce excess cortisol. Foods rich in Vitamin C, such as oranges, strawberries, and bell peppers, are examples of foods that can help lower cortisol naturally.

Magnesium is another essential nutrient that can help lower cortisol levels, especially in people who experience stress regularly. It supports relaxation and sleep, both of which are important for keeping cortisol levels in check. Supplements or foods that lower cortisol, like leafy greens, nuts, and seeds, can help you maintain healthy magnesium levels.

Probiotics are known for their role in gut health, but they also have a connection to stress and cortisol levels. Studies have shown that a healthy gut can support lower cortisol levels, especially during periods of stress. Probiotic-rich foods like yogurt, kefir, and fermented vegetables can help balance cortisol levels naturally.

Healthy Diet and Nutrition

What you eat plays a big role in controlling cortisol. A diet rich in foods that lower cortisol, such as leafy greens, berries, nuts, and fish, can help keep cortisol in check.

Reducing sugar and processed foods is also important since these can cause spikes in cortisol levels. Staying hydrated and eating balanced meals throughout the day supports your body’s ability to manage stress.

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Macronutrients, including carbohydrates, proteins, and fats, significantly have a control factor on cortisol levels. A balanced intake of these nutrients will stabilize blood sugar and give your body the energy it requires to deal with stress.

Healthy sources of each of these macronutrients provide an opportunity to lead a quality lifestyle while building support for your body in regard to handling tension.

• Carbohydrates: Whole grains (brown rice, quinoa), fruits (bananas, apples), and legumes (lentils, beans) provide a fiber-rich source of antioxidants that can help reduce stress in the body.
• Proteins: Protein from lean sources like chicken or turkey, fish like salmon or sardines, eggs, and plant-based proteins like tofu and tempeh can support many processes in the body for overall health.
• Fats: Healthy fats from avocados, olive oil, nuts such as almonds and walnuts, and seeds such as chia seeds and flaxseeds can provide omega-3 fatty acids that can help lower inflammation in the body and in turn help reduce stress in the body.

Micronutrients encompass your vitamins and minerals that help keep the levels of cortisol under control and essential for healthy living. You can derive stress-reducing qualities from essential micronutrients like magnesium, vitamin C, and B vitamins.

Moreover, a varied diet rich in these nutrients will equip your body to prepare itself to stay resilient against attacks of stress.

• Magnesium: Spinach, dark chocolate, pumpkin seeds, black beans are examples of magnesium-rich foods that can help support heart and metabolic health.
• Vitamin C: Oranges, strawberries, bell peppers, and broccoli that contain antioxidant properties that can help reduce stress in the body.
• B Vitamins: B vitamins present in whole grains such as oats, and brown rice as well as in leafy greens, eggs, and nuts can provide brain and nervous system support.

Lifestyle Modifications

One of the most effective ways to lower cortisol levels is by making small but important changes to your lifestyle. These changes can help reduce stress and balance cortisol production.

Some lifestyle modification activities you should engage in to help lower cortisol levels include:

Regular Exercise and Physical Activity

Exercise is a powerful way to manage stress and lower cortisol levels. Regular physical activity, such as walking, jogging, or swimming, can help your body use up excess cortisol.

It also improves your mood and energy levels, making it easier to handle stress. The key is to choose activities that you enjoy and can do regularly. Also, you should do at least 30 minutes of moderate physical activity every day.

Adequate Sleep and Rest

Getting enough sleep is essential for maintaining healthy cortisol levels. Lack of sleep can lead to cortisol imbalance, making it harder for your body to recover from stress. Therefore, try to maintain a consistent sleep schedule and aim for 7 to 9 hours of sleep each night. Good rest gives your body time to recharge and helps regulate hormone levels.

Neetu Nair, PhD.

Neetu Nair, PhD, a sleep specialist with over a decade of experience in clinical sleep research, shares, Getting enough quality sleep is one of the most effective ways to reduce elevated cortisol levels. Sleep allows the body to recover and reset, which is essential for keeping hormones in balance. Inconsistent sleep patterns, on the other hand, can lead to cortisol imbalance, making it harder for your body to manage stress effectively.

Stress Management Techniques

Managing stress is a direct way to lower cortisol. Techniques like meditation, deep breathing exercises, and yoga are simple methods that can be done anywhere.

These activities help calm the mind and signal the body to reduce cortisol production. Practicing these stress management techniques regularly can make a significant difference in managing stress over time.

Time Management and Organization

Poor time management can lead to stress, which can raise cortisol levels. Organizing your tasks and setting priorities can help you feel more in control and reduce stress.

Therefore, break large tasks into smaller, easy-to-manage steps to make them feel more manageable. This can help to keep your cortisol levels balanced.

Professional Help

Sometimes, even with lifestyle changes and natural remedies, managing cortisol imbalance can prove to be difficult. What do you do then?

Consult a healthcare provider

If symptoms like weight gain, irregular periods, or mood swings persist, it could be a sign that your cortisol levels are still too high. A healthcare provider can run tests to check your cortisol levels and find out if there are any underlying causes that need attention.

Health issues that can cause high cortisol levels include chronic stress, anxiety disorders, and conditions like Cushing's syndrome. Other factors include depression, sleep disorders like insomnia, obesity, and certain medications such as corticosteroids.

Thyroid imbalances and chronic infections may also elevate cortisol levels. Getting professional help early can prevent long-term health problems like high blood pressure, type 2 diabetes, and heart disease.

Dr. Kate Lyzenga-Dean, a Functional Medicine healthcare provider, shares five strategies to lower high cortisol and improve health through diet, supplements, and adaptogens.

How to Lower Cortisol Levels (Video Credit: Dr. Kate Lyzenga-Dean official)

Therapy and counseling options

In addition to medical testing, therapy and counseling can also play a key role in managing stress. Since stress is a major contributor to high cortisol, talking to a professional can offer effective tools to reduce stress.

Therapies like cognitive-behavioral therapy (CBT) and mindfulness techniques can lower cortisol by helping you handle stress more calmly. So, when you consult a professional, you can get the personalized support you need and better understand how to keep your cortisol level in check and manage stress more effectively.