Cortisol, sometimes referred to as the “stress hormone,” plays a critical role in the human body, but maintaining balanced levels is key for optimal health.
Prolonged high cortisol levels can lead to stress-related health risks, including anxiety, weight gain, and sleep disturbances.
By understanding cortisol and learning how to control its levels, we can optimize our emotional, psychological, and physical health.
There are many effective techniques and lifestyle changes that can help balance cortisol levels such as managing stress, engaging in regular exercise, maintaining a nutritious diet, ensuring adequate sleep, and fostering healthy relationships.
High cortisol levels can be managed not just with medical approaches but also with the help of natural methods like dietary modifications, relaxation techniques, and incorporating certain habits.
Introduction
Living in a stressful world is a fact of life. Work, personal issues and daily challenges can upset our body’s cortisol balance. Cortisol, also known as the ‘stress hormone,’ is key to this process. But what is the best way to keep cortisol levels in check? Let’s explore.
This guide will give you a fresh look at cortisol and offer ways to keep it balanced. Plus, it will answer common questions about cortisol.
What is Cortisol?
Cortisol, dubbed as the “stress hormone”, but what’s more to it? Let’s explore its role and the impact of its ups and downs on us.
Role of Cortisol in the Body
Usually labelled as a steroid hormone, our adrenal glands make cortisol. It works as follows:
It keeps your blood sugar in check, giving you energy when you’re stressed.
It helps reduce inflammation when you get hurt or sick.
It controls how fats, proteins, and carbs are used by our bodies, impacting our weight, muscles, and even our cravings.
It helps keep our blood pressure and heart running fine when we’re stressed.
It boosts our immune system’s reaction to stress, protecting us from harm.
Did you know?
Cortisol decreases glucose uptake and consumption in muscle cells, leading to increased protein degradation. Source: NCBI
Cortisol mediates the stress response and regulates metabolism, inflammation, and immune function. source: NCBI
Cortisol levels in the 20s and 30s decrease, stabilize in the 40s and 50s, and increase thereafter. source: PMC
Women have slightly higher cortisol levels than men. source: PMC
Effects of high and low Cortisol Levels
Balance is the key here. Both high and low cortisol levels can cause problems.
High cortisol for a long time may lead to weight gain, mostly around the belly, tiredness, weak muscles, focus problems, and mood changes.
If cortisol is too low, it could trigger symptoms like severe fatigue, lack of hunger, weight loss, low blood pressure, and tummy pain.
Patients commonly presenting with frequent headaches, unexpected weight gain, irritability, and hypertension may be diagnosed to have increased cortisol levels. Having the right cortisol balance is essential for your health, and producing too much or too little cortisol can cause health problems.
What throws off the cortisol balance? It could be constant stress, poor sleep, bad diet or medical conditions such as Cushing Syndrome, Addison’s disease, or adrenal insufficiency. Some meds such as corticosteroids can also push cortisol levels up.
Symptoms and Signs of High Cortisol Levels
High cortisol may lead to physical signs like fast weight gain in the face and belly, purple or pink stretch marks on the skin, and thin skin that bruises quickly. Mood swings, irritability, brain fog, and inconsistent menstrual cycles in women can be red flags of too much cortisol.
Below is the table that summarizes the role and possible causes of abnormal cortisol levels:
Levels of Cortisol
Causes
Symptoms
High Cortisol
Stress, poor sleep, bad diet
Weight gain, tiredness, brain fog
Low Cortisol
Illnesses like Addison’s disease
Severe fatigue, lack of appetite
Following a healthy diet and lifestyle is beneficial. But cases of high cortisol levels in lab reports must be evaluated and treated by an endocrinologist. Very high cortisol levels will not respond merely by diet and lifestyle changes.
Cortisol has a hand in many vital functions of the body. So if its levels go haywire, our health could take a hit, ranging from minor to severe issues.
1. Health Implications of High Cortisol Levels
What happens if cortisol stays high for too long? It exposes your body to potential health woes. High cortisol could lead to conditions like diabetes, high blood pressure, chronic fatigue, mental fog, and even hormonal imbalances in both men and women.
2. Emotional and Psychological Impact of High Cortisol
But it’s not just the body. The mind can bear the brunt too. Too much cortisol can usher in mental health problems like anxiety, depression, memory and focus problems. It could also make you feel antsy and short-tempered more often.
The following table breaks down the toll high cortisol can potentially take:
Effects of High Cortisol
Health Risks
Physical Health Implications
It can lead to diabetes, high blood pressure, constant tiredness
Emotional and Psychological Impacts
It can cause anxiety, sadness, memory issues
L-theanine is an amino acid found in black tea, green tea, and some brands of dark chocolate. Research suggests it produces a state of calmness for up to three hours by reducing cortisol levels and blunting cortisol responses
Now that we know why it’s essential to keep cortisol levels in check, let’s look at ways to manage and regulate them better.
1. Lowering Stress
Stress and cortisol are linked. So, managing stress is key to controlling cortisol. A daily routine filled with stress-management practices can keep cortisol in check.
Recognizing Stressful Thinking
Notice your stress before it notices you! Understanding what stress looks like for you can help you manage it better. Regular reflection, introspection, and adopting healthier viewpoints can help change how you respond to stress.
Effective Stress Management Techniques
Now, some smart techniques to keep stress at bay are:
Set a sleep cycle to keep cortisol levels and the sleep-wake pattern in sync.
Exercise regularly to channel the energy built up due to stress.
Use deep breathing or meditative practices for quick calming effects.
Take up a hobby to take your mind off stress.
Mindfulness practices help focus on the now, cutting off stress about the past or future.
2. Relaxation Techniques
As much as activity matters, so do periods of rest. These ‘rest’ sessions allow your body to relax and cut back on cortisol release.
Benefits of Deep Breathing
Deep breathing is a quick fix for stress. It can slow down your heart rate, which gets your body to produce less cortisol. Even a few moments of guided or freestyle deep breathing can make a noticeable difference in your stress and cortisol levels.
Role of Meditation in Cortisol Management
Meditation is a game-changer for keeping cortisol in check. Regular practice guides you towards relaxation, which helps lower cortisol levels and alters how you respond to stress.
3. Dietary Approach
How does the phrase go? “We are what we eat.” This holds true for cortisol, too. Your diet can either cause stressed-out cortisol or keep it in check.
Nutritious diet and its benefits
A balanced diet is key to managing cortisol. Foods with anti-inflammatory benefits or ones that promote calm can help balance cortisol production.
Cortisol reducing foods
Foods such as green tea, dark chocolate (in moderation, of course), bananas, and garlic are thought to help lessen cortisol levels. Also, Vitamin C-rich foods like citrus fruits, red pepper, strawberries, kiwi, oranges help stabilize cortisol. Eating a potassium-rich diet with foods like bananas, oranges, melons, spinach, broccoli, sweet potatoes, and prunes is good too.
Importance of avoiding caffeine
Caffeine might perk you up, but it’s a cortisol buster. Drinks with caffeine like coffee can kick up cortisol, leading to a brief spike in its levels. Try cutting back on caffeine, especially before bedtime, to avoid throwing off the sleep pattern.
4. Quality Sleep
There’s nothing like a good night’s sleep to revitalize body and mind. Good, consistent sleep lets cortisol levels reset, leaving you fresh for the next day. Create a calming pre-sleep routine, try to wake and sleep at the same time each day, and make sure your sleeping space invites sleep.
5. Regular Exercise
Physical activity lifts your mood naturally. Regular exercises at moderate intensity can reduce cortisol and up the levels of endorphins, nature’s happy hormones.
6. Maintaining Healthy Relationships
Good times with loved ones and social activities are key to warding off stress. Strong bonds and positive social events breed joy and provide necessary emotional support, all of which help manage stress and, in turn, cortisol levels.
Here’s a quick recap of the strategies discussed above:
Strategies
Description
Lowering Stress
Understand stress habits and manage reactions to stress with techniques like regular exercise, deep breathing, and mindfulness practice.
Relaxation Techniques
Use deep-breathing exercises and meditation to achieve a relaxed state and lower cortisol production.
Dietary Approach
Eat a balanced diet with cortisol-managing foods like green tea, dark chocolate, bananas, garlic, and citrus fruits. Limit caffeine intake.
Adequate and Quality Sleep
Build a good sleep routine to regulate cortisol and other body systems.
Regular Exercise
Do moderate-intensity exercises to lower cortisol levels and lift mood.
Healthy Relationships
Foster strong relationships and positive social gatherings to manage stress and cortisol levels.
Additional Lifestyle Modifications
Dealing with cortisol requires a full-picture approach rather than piecemeal solutions. Choosing a lifestyle that includes more peace triggers could bring bigger rewards.
1. Role of Hobbies in Reducing Cortisol
Engaging in activities that you love can lower stress, and in turn, cortisol levels. Be it gardening, painting, playing a sport, or any other hobby, find time to indulge in it each week.
2. Benefits of Laughter and Fun in Cortisol Management
Laughter really is the best medicine! Being a natural stress reliever, laughter brings instant relief and lowers cortisol. So, join in fun and laughter with your loved ones, watch a funny movie or read a comic book.
3. Influence of Having a Pet on Cortisol Levels
Ask any pet parent, pets are calming companions. Interacting with pets has been shown to lower stress, and thus, cortisol.
4. Impact of Smoking on Cortisol Levels
While smoking harms you in many ways, one lesser-known reason is that it raises cortisol levels. So, quit smoking if you’re looking to manage cortisol levels.
5. Role of Supplements in Controlling Cortisol Levels
Taking scientifically-tested supplements can also help manage cortisol. Omega-3 fatty acids and the adaptogen herb Ashwagandha are known to reduce cortisol.
Conclusion
Dealing with life’s stresses can be challenging and affect our health. Understanding cortisol, its impact on health, and how to manage it can seem intimidating, but it’s achievable. It’s essential to recognize that cortisol itself is not the problem; the imbalance is. Stress management, a balanced diet, sufficient sleep, exercise, and nurturing relationships are essential for managing cortisol levels. Additionally, simple lifestyle adjustments and the use of scientifically-supported supplements can help maintain a healthy cortisol balance.
FAQs (Frequently Asked Questions)
What causes Abnormal Cortisol Levels?
Several factors can cause abnormal cortisol levels. Chronic stress, poor sleep, unhealthy diet, and certain medical conditions like Cushing Syndrome, Addison’s disease, and adrenal insufficiency could all disrupt normal cortisol regulation. Some medications, particularly corticosteroids, can increase cortisol levels as well.
How can I lower my Cortisol quickly?
There are no magic tricks to drop cortisol levels instantly. However, long-term lifestyle changes like stress management, regular exercise, and a healthy diet can help manage cortisol levels effectively over time. Methods like deep breathing or meditation can also bring quick calming effects.
What foods reduce Cortisol levels?
Certain foods such as green tea, dark chocolate (in moderation), bananas, and garlic can lower cortisol levels. Citrus fruits and strawberries, which are rich in Vitamin C, can help stabilize cortisol as well.
Is there a natural way to lower cortisol?
Yes, there are. Controlling stress, ensuring enough sleep, regular exercise and a balanced diet are just a few natural ways to manage cortisol levels.
What does high cortisol look like?
High cortisol over time can lead to swift weight gain mainly in the face and upper body, thinner skin that bruises easily, and mood swings. It can cause irregular menstrual cycles in women too.
When should you get your cortisol levels checked?
If you notice physical signs of high cortisol like fast weight gain, high blood pressure, or mood swings, it’s time to see a doctor. Your healthcare provider will tell you if and when it would be appropriate to get your cortisol levels checked.
Can you manage cortisol levels on your own?
For most people, it’s possible to keep cortisol balanced by adopting healthy habits like managing stress, regular exercise, eating a nutritious diet, ensuring good sleep, and nurturing healthy relationships. But if changes in lifestyle aren’t enough to manage levels or severe symptoms show up, it’s important to seek advice from a healthcare provider as it may be an underlying health issue.
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National Center for Biotechnology Information (NCBI). Effect of Pet Dogs on Children’s Perceived Stress and Cortisol Stress Response – PMC [Internet]. [cited 2023 Jul 11]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400290
National Center for Biotechnology Information (NCBI). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract – PMC [Internet]. [cited 2023 Jul 11]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292
PubMed. Green tea and one of its constituents, Epigallocatechine-3-gallate, are potent inhibitors of human 11β-hydroxysteroid dehydrogenase type 1 [Internet]. [cited 2023 Jul 11]. Available from: https://pubmed.ncbi.nlm.nih.gov/24404164
PubMed. Phytonutrient diet supplementation promotes beneficial Clostridia species and intestinal mucus secretion resulting in protection against enteric infection [Internet]. [cited 2023 Jul 11]. Available from: https://pubmed.ncbi.nlm.nih.gov/25787310
National Center for Biotechnology Information (NCBI). A Randomized Controlled Trial of a Mindfulness-Based Weight Loss Intervention on Cardiovascular Reactivity to Social-Evaluative Threat Among Adults with Obesity – PMC [Internet]. [cited 2023 Jul 11]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7138245
Medically reviewed by Dr. Nikita Toshi 
Last updated: Apr 17, 2024
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