If the endocrine system were a movie, cortisol would be like a villain. Also known as the “stress hormone,” cortisol seems to blame for every health complaint under the sun: mood swings, weight gain, bloating, skin problemsinsomnia, and more.
It turns out that some of the fear of cortisol may be justified. After all, this hormone has a hand in almost every system in your body – the cardiovascular, nervous, respiratory, reproductive, musculoskeletal and immune systems, to name a few. So, if the cortisol level is still too high, any (or all) of these functions can be disrupted.
Have you been feeling “off” lately? Do you suspect that high cortisol may be the villain in your personal biopic? Learn how to help lower cortisol naturally for your mental and metabolic health.
What does cortisol do?
Like any hormone, cortisol it directs cells, tissues, and organs to perform various activities. In moments of stress specifically, cortisol helps the body to make a response – that’s why it’s called “stress hormone”.
Once a threat is perceived—whether it’s imminent physical danger or the final level in a video game—cortisol orders the release of two substances most crucial to the body’s response:
Adrenaline to boost your heart rate for action, and
Blood sugar (glucose) to feed the resulting need for energy.
Cortisol also de-prioritizes tasks that are not immediately necessary, such as immune, digestive and reproductive functions, to preserve resources for the threat at hand.
But cortisol is also constantly at work throughout the day, going up and down as needed to keep blood pressure, blood sugar and inflammation at normal levels.
So while it gets a bad rap, your body needs cortisol to function properly.
Just not too much.
Signs of high cortisol
While cortisol is useful to see your well-being in the immediate term, chronically (which means sustained over time) elevated cortisol levels are likely to create problems. Here are the most common symptoms of high cortisol.
1. Trouble sleeping
Natural cortisol levels peak in the early morning to help transition from sleep to wakefulness. Then, cortisol gradually decreases throughout the day to prepare for sleep, arriving its lowest point around midnight.
However, chronically elevated cortisol can disrupt this cycle.
“High cortisol levels can make it difficult to sleep and stay asleep, which leads to insomnia,” he says Dr. Jennifer Pfleghaara dual board certified osteopathic physician in emergency and integrative medicine.
If you experience long insomnia – difficulty falling asleep, staying asleep, or sleeping of good quality three or more nights a week for more than three months – see your healthcare provider for help.
2. Weight gain
With extra cortisol comes extra blood sugar, which is helpful when you need energy to get over a rolling boulder—less so when you’re fretting at your desk about a past due bill payment. Over time, excess blood sugar due to chronic elevated cortisol can be stored as fat.
Also, cortisol is chronically elevated tell your body it needs fat and carbohydrates to make a fight or flight response to any threat it is faced with. This increases the appetite – too you crave sweet, fatty and energy-dense foods, which they are not favorable to maintain a healthy weight.
3. Skin problems
Elevated cortisol levels can do a number on your skin.
For one, cortisol can make your skin more sensitive and prone to irritation and infection, notes Dr. Pfleghaar. High levels of cortisol can also accelerate the aging of the skinwhich leads to wrinkles, fine lines and loss of elasticity, he says.
It can also cause breakouts. “High cortisol levels increase oil production in the skin, which leads to clogged pores and acne,” says Pfleghaar.
4. Bloating, constipation and gas
As mentioned earlier, cortisol can disrupt digestion. At fairly high levels over time, that is can lead to problems such as bloating, constipation and gas, says Pfleghaar.
Chronically high cortisol can also throw off the balance of gut bacteria, “which is crucial for digestion and overall gut health,” says Pfleghaar.
5. Hot flashes and night sweats
Research shows that cortisol levels increase in some women during the later stages of menopause. In addition to other effects, cortisol can cause body temperature.
What causes elevated cortisol levels?
A combination of environmental, dietary and other lifestyle factors can play a role in chronically elevated cortisol.
1. Stress
When your body encounters stress, it triggers a cascade of events: the brain’s hypothalamus sends an SOS to the pituitary gland, which then tells the adrenal glands on top of your kidneys to release cortisol to help respond to a threat.
This hormonal trinity is known as the hypothalamic-pituitary-adrenal (HPA) axis.and it looks like this:
Stress >> Hypothalamus >> Pituitary Gland >> Adrenal Glands >> Cortisol
But the cortisol response, like the threats it is intended to combat, is supposed to be fleeting. If the hypothalamus constantly perceives dangers – deadlines, transport, children to feed – it commands a constant flow of cortisol.
2. High energy foods
Elevated cortisol levels make you crave fatty and sugary foods that, once consumed, may result at least momentarily in a reduction of cortisol. But this effect is not necessarily beneficial: researchers worry that it could cause an excessive consumption of calorie-dense foods as people turn to sweet, starchy and rich food for stress.
In addition, evidence suggests that cumulative consumption of high-sugar foods increases cortisol levels over time.
Of course, consuming a diet rich in sugar can also cause blood sugar, which itself it can be stressful for your body. This can keep your stress response activated, leading to more sugar cravings that can lock you into a destructive cycle:
Increased Stress >> Increased Cortisol >> Increased Blood Sugar >> Increased Stress
3. Stage of life
It is normal for cortisol levels float throughout life. Research has found that cortisol takes a U-shaped trajectory over time, declining during the 20s and 30s, stabilizing in the 40s and 50s, and rising thereafter.
Also, cortisol was found to increase during menopause.
4. Medical condition
In some cases, the culprit may be of a medical nature, such as Cushing’s syndrome. While rare, Cushing’s syndrome occurs when the body produces too much cortisol over a sustained period.
If you suspect you have a serious condition, consultation with a medical professional is highly recommended.
5. Certain medications
Taking corticosteroids to treat asthma, rheumatoid arthritis and other autoimmune diseases can cause Cushing’s syndrome, as can these medications. it looks a lot like cortisol. See your healthcare provider if you think you may have Cushing’s syndrome or another medical condition.
How to reduce cortisol naturally
Provided there is no medical problem to blame, you can help pump the brakes on cortisol by making a few lifestyle changes. Try these approaches to help reduce cortisol naturally.
1. Eat a balanced diet
The foods you eat regularly can support or undermine your efforts to maintain healthy cortisol levels.
To help keep cortisol in check, eat a diet rich in nutrient dense whole foodsincluding fruits, vegetables, whole grains, lean proteinsand healthy fatssuggests Pfleghaar. One to study shows that this approach leads to significantly lower cortisol levels than a diet rich in added sugar, refined grainsand saturated fats.
2. Exercise regularly
Physical activity is a stressor. As such, it causes a momentary spike in cortisol.
But don’t worry; that boost only lasts a few hours. In addition, research suggests that regular exercise can train your body to better respond to stress, so your cortisol levels don’t stay elevated for as long.
A warning: “While exercise is beneficial, excessive intense exercise has the ability to increase cortisol,” says Pfleghaar. She advises balance high intensity exercises with restorative activities such as mobility, stretching, and time spent in nature.
3. Emphasize stress management
Considering the central role of chronic stress in raising cortisol, stress management is vital.
“Stress management practices such as mindfulness meditationdeep breathing exercises and other relaxation techniques can reduce stress and lower cortisol levels,” says Pfleghaar.
In one to studyPeople with generalized anxiety disorder who participated in a mindfulness-based stress reduction program showed greater reductions in adrenocorticotropic hormone (the hormone that tells your adrenal glands to make cortisol) than those who did not did not participate in the program.
4. Get the recommended amount of sleep
Getting enough sleep helps reduce stress levels the next day.
“Assuring from seven to nine o’clock of quality sleep per night helps regulate cortisol levels,” says Pfleghaar. It also helps align your sleep-wake schedule with sunrise and sunset, he adds.
Engaging in relaxing activities before bed can help you calm down, making it easier to fall asleep. Leave the TV, computer, phone and tablet and instead try to lie down, read a book, newspaper, meditate or take a hot shower.
5. Try key supplements
It is always better to get nutrients from food. But, for some, adaptogens Herbal, vitamin and mineral supplements can help manage the stress response. By taking key supplements, you may be able to reduce cortisol.
- Rhodiola rosea root extract is a plant that can help the body adapt to stress and stress-related fatigue.*
- Ashwagandha is a herb is well studied and it has been demonstrated to help reduce cortisol and support sleep.*
- Vitamin B12 is a water-soluble vitamin found in animal products that is key to nervous system health.*
- Vitamin D It is itself a hormone that can help increase the efficiency of cortisol.*
- Magnesium is a mineral that can help reduce it Cortisol production*, says Pfleghaar.
Some herbs, vitamins and minerals can interact with medicines or cause side effects if consumed in excessive amounts. Talk to your doctor before using supplements to help support healthy cortisol levels.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
