Effective Ways to Lower Cortisol Levels Naturally

Cortisol is a steroid hormone naturally produced in the body as a response to stress. High levels of cortisol are not uncommon as the world faces a mental health crisis and needs ways to lower stress and support overall mental well being. Chronically elevated cortisol levels can lead to a plethora of health problems, so it is important to find ways to manage your cortisol levels.

The first step to managing your levels is to understand what cortisol is, how it works, and how it may be affecting you. From there, you can take the steps necessary to naturally reduce cortisol levels. Whether it is learning stress management techniques, lowering caffeine intake, or maintaining a consistent sleep schedule, there are many effective ways to lower cortisol levels naturally.

What is Cortisol?

Cortisol is a necessary stress hormone in the body. It is considered your bodies "alarm" in response to stressful situations that put the body in fight or flight mode. Cortisol has many roles in the body. Most importantly, it is the catalyst for creating a boost of energy when a threat is detected and then consequentially, restoring homeostasis afterward.

It also plays a role in managing inflammation, regulating blood pressure, increasing blood glucose (blood sugar), managing the sleeping and waking cycle, and responding to stress and threats. With so many important roles cortisol plays throughout the body, managing normal cortisol levels is required for optimal overall health.

When our bodies are in a state of chronic stress, there are serious ramifications. Too much cortisol in the body can lead to consequences like weight gain, weakened immune system, high blood pressure, chronic sleep issues like insomnia, and chronic illness like diabetes and Cushing's disease.

How Does Cortisol Work

Cortisol is a steroid hormone produced by the adrenal glands, which are located on top of the kidneys. Its production and release are controlled by the hypothalamic-pituitary adrenal (HPA) axis. The process begins in the hypothalamus region of the brain when the brain detects stress or when blood cortisol levels are low, and corticotropin-releasing hormone (CRH) is released.

CRH stimulates the pituitary gland, a tiny gland located at the base of the brain. The pituitary gland releases adrenocorticotropic hormone (ACTH) into the blood stream. ACTH travels to the adrenal glands, which then stimulates the production and release of cortisol. As cortisol levels rise, ACTH and CRH release is inhibited and creates a negative feedback loop, which maintains hormonal balance.

Assuming you're experiencing acute stress and are not living in a constant state of fight or flight, once a perceived threat is over, the parasympathetic nervous system slows down the stress response and combats the stress response the threat created. The release of cortisol follows the circadian rhythm, which puts highest levels of cortisol in the morning and lowest at night, so your morning routine may be a great way to set the precedent for cortisol levels for the day.

Chronic stress can lead to increased cortisol levels throughout the day and can mess up sleep patterns. Luckily, healthy cortisol levels are attainable. There are many steps to take to regulate cortisol levels, but first you'll need to be able to understand the causes of elevated cortisol levels.

Common Causes of Elevated Cortisol

One of the main things that causes high cortisol levels is chronic stress. Being under constant stress for long periods of time can have major health implications like high blood pressure, sleep deprivation, and can lead to chronic diseases.

Another common culprit is ooor sleep quality and sleep deprivation which have been shown to have a correlation with high cortisol levels. It may lead to brain fog, difficulty concentrating, impairment of the HPA axis, and long-term compounded effects.

Dietary lifestyle choices may also be a contributing factor. High caffeine intake may be one of the most common dietary choices that leads to increased cortisol. Another cause is alcohol which research has found creates an increase in secretion of cortisol. Limiting intake of caffeine and alcohol may be beneficial in reducing cortisol and the resulting side effects.

Effective Ways to Lower Cortisol Levels

You may be wondering how to lower cortisol levels to reduce stress, improve bodily functions, and increase energy levels. There are a few lifestyle shifts to consider:

• Exercise: Studies have found that regular exercise reduces cortisol levels as well as improving sleep quality. The study also found that physical activity and adequate sleep are intertwined and may improve mental health. Making time to exercise regularly is important for a healthy routine.

• Mindfulness and Meditation: Introducing practices for stress reduction may be a helpful way to manage cortisol levels. Introducing deep breathing exercises, meditation, or practicing activities like tai chi can promote feelings of overall mental wellness, and reduce stress.

• Healthy Diet: Diet can be a major tool when it comes to reducing cortisol levels and maintaining a balanced diet that includes fruits and vegetables, protein, complex carbs like whole grains, and healthy fats promotes immune system health, steady blood sugar, and overall mitigates health problems. It can help you avoid digestive issues, provide you with essential nutrients, and boost mental clarity.

  Reducing caffeine intake is another way to reduce cortisol, or if you drink caffeine, make sure you eat a meal with fiber and protein before you consume your caffeine. A balanced diet is not only good for lowering cortisol, it's part of maintaining overall health. Maintaining proper hydration, especially when drinking caffeine is always a good choice.

  A 2017 study found evidence that will please dark chocolate lovers. Their research found that consuming 40 grams of dark chocolate daily over a two week period led to significant reduction in perceived stress as well as lower cortisol levels in female participants.

• Sleep Hygiene: As cortisol plays a major role in the sleep wake cycle, having a good bedtime routine and sleep hygiene is paramount. Introducing steps into your routine to prepare you for sleep such as controlled breathing, journaling to get your thoughts out, or using a certain scent that you associate with your bedtime routine may all help improve sleep and reduce cortisol levels.

• Social Support: One study found that those who had better social support tended to have lower baseline levels of cortisol. Being around community and people you like can also increase sense of purpose and belonging and enhance longevity. They've even found that one of the indicators for Blue Zones, hot spots where people live longer lives, is community and belonging.

• Managing Stress: While acute stress is normal, chronic stress can be detrimental to overall health, sleep, food choices, and daily functioning. Doing activities you love, carving out time for yourself each day, and having outlets like therapy or journaling may help reduce stress. Maintaining healthy relationships and being a part of a community can contribute to quality of life.

  Cortisol affects many aspects of our lives if left rampant, and taking steps to reduce stress levels bodes many positive results such as lower your blood pressure, lower your cortisol levels, improving sleep and creating a better overall quality of life.

Supplements That May Help Lower Cortisol

There are many natural remedies that may support lower cortisol levels. One of them is the adaptogen ashwagandha, which is shown to lower levels of stress, anxiety, and cortisol. Omega-3 Fatty Acids are another powerful natural supplement, that if taken correctly, are known to increase stress resilience, and reduce cortisol and inflammation during stressful situations. Foods high in Omega-3's include fatty fish and chia seeds, but you can take Omega-3's, fish oil, cod oil, and krill oil supplements as well.

Magnesium plays a crucial role in regulating how the body responds to stress and how stress signals are transmitted in the nervous system. Magnesium has been identified to have an inhibitory effect on the stress response, and as cortisol is a stress hormone, having a diet in magnesium rich foods or supplementing with magnesium may help manage stress, and therefore, cortisol.

Scientific Evidence and Expert Opinions

As high stress and cortisol are prevalent across almost every demographic, there have been many studies conducted across a range of topics including exercise and cortisol, mindfulness, and nutrition. There are also many practical insights for reducing stress and cortisol laid out by experts researching the topic.

One study conducted in 2013 found that moderate intensity exercise can help reduce cortisol levels. As working out releases endorphins and other feel good chemicals, it can boost mood, improve confidence, and aid in improving sleep cycles. Having a steady exercise routine is one of the best ways to manage stress.

With good news to carbohydrate lovers, a study on carb consumption and its relationship to stress found that increasing dietary carbohydrates as a portion of a healthy whole food diet may reduce circulating cortisol and reduce psychological stress-related cortisol responsiveness. Carbohydrates are on the three macronutrients are they are an essential part of a healthy diet. Ideally, you should consume whole gains instead of simple carbs.

Another study on mindfulness meditation dissected various studies across mindfulness-based stress reduction (MSBR) techniques and found that MSBR programs were helpful for reducing cortisol and perceived stress across a multitude of populations. Deep breathing can lead to a ripple of positive effects including lowering stress, better performance, and emotional regulation. It's also a great way to calm your mind before bed.

FAQs about Lowering Cortisol Levels

As this is a multifaceted topic and high levels of cortisol affect everyone differently, there are several questions that you may still have about lowering cortisol levels. These are some of the most commonly asked questions, answered.

How long does it take to see results when trying to lower cortisol?

The answer to this will be dependent on a few factors. It's important to note that each person is different and levels of cortisol, stress levels, current lifestyle habits like physical activity, and sleep cycle will vary amongst individuals. By opting in to an easy change like choosing to limit caffeine intake, you may notice changes in cortisol levels more quickly. Many choices like adopting stress management practices may make you feel better immediately even if it takes a bit longer to return to normal cortisol levels.

Can lowering cortisol help with weight loss?

As this study noted, higher cortisol levels, insulin levels, and chronic stress were predictive of future weight gain. Weight gain, especially something known as "moon face" is a common symptom of high cortisol. As Cushing's syndrome has side effects including weight gain, fatty humps in the upper body, and a round face, finding healthy levels for stress hormones can be an effective way to improve your weight loss journey.

The benefits of taking steps to lower your cortisol levels usually involves making practical, healthy lifestyle choices like making time to exercise regularly, doing things to reduce stress, and eating nutritious foods. This in turn often leads to weight loss as a benefit of reducing cortisol.

Are there any risks associated with lowering cortisol too much?

If you're experiencing low levels of cortisol, you may be experiencing adrenal insufficiency. This is commonly referred to as Addison's Disease and is the result of the adrenal glands not creating enough of certain stress hormones including cortisol. Some of the symptoms include muscle weakness, weight loss, darkened skin, fatigue, and low blood pressure.

Conclusion

Maintaining healthy cortisol levels is crucial for overall well-being and long-term health. As we've explored, cortisol plays a vital role in the body's stress response, but chronic elevation can lead to numerous health issues. Fortunately, there are many natural and effective ways to manage cortisol levels. From adopting stress-reduction techniques like meditation to making lifestyle changes individuals have a range of tools at their disposal.

Implementing these strategies to lower cortisol levels can have far-reaching benefits beyond just stress reduction. Improved sleep quality, weight-management, enhanced mood, and increased joy in life are a few of the potential outcomes. While time and results may vary, managing cortisol is a worthwhile investment for your health.