How to reduce cortisol levels naturally ?

Understanding cortisol

Anyone can find themselves with excess cortisol, but before we look at the solutions for lowering cortisol levels, let’s understand its role and origin.

Cortisol is a steroid hormone produced by the adrenal glands, located above the kidneys. Known as the “stress hormone”, it plays an essential role in stressful situations. As a glucocorticoid, cortisol is involved in the regulation of many processes in the body, including carbohydrate, lipid and protein metabolism, as well as helping to control inflammation. What’s more, it directly influences your sleep cycles, blood pressure and blood sugar levels.

Its production is regulated by the ypothalamus and hypophysis, two parts of the brain that manage hormonal balance. This mechanism is part of the hypothalamic-pituitary-adrenal (GPA) axis, which constantly adjusts the amount of cortisol produced according to the body’s needs and the situations we face. In short, cortisol is essential for coordinating various bodily functions and enabling our bodies to manage everyday challenges.

What does cortisol do for our bodies?

Cortisol is a key hormone for maintaining our body’s equilibrium (homeostasis) and health.

Its vital functions :

• Metabolic regulation: essential for the regulation of carbohydrates, lipids and proteins. By stimulating glucose production by the liver, cortisol raises blood glucose levels, providing a rapid source of energy in stressful situations.
• Stress response: In response to physical or emotional stress, cortisol increases blood pressure, heart rate and body temperature, preparing the body to act quickly. This cortisol release also improves blood glucose availability and mobilizes energy reserves.
• Immune and inflammatory functions: Cortisol has anti-inflammatory properties, inhibiting certain immune system functions. However, prolonged exposure can weaken the immune response, increasing the risk of infections and autoimmune diseases.
• Mood and Circadian Cycle Regulation: It also influences the brain regions responsible for mood, motivation and fear. Its secretion follows a daily rhythm, with a peak in the morning and a minimum at night, helping to regulate the circadian cycle.
• Other functions: Cortisol helps regulate blood pressure and blood sugar levels, and slows down non-essential functions under stress, such as digestion, reproduction and growth. It is also crucial for the maturation of fetal lungs and the maintenance of vital functions in times of stress.
• In conclusion, cortisol is an indispensable hormone that orchestrates multiple bodily functions, ensuring an effective response to the challenges and stresses of everyday life.

However, when cortisol levels remain high over a prolonged period, this can lead to a variety of health problems, such as weight gain, muscle weakness and even sleep disorders. That’s why it’s so important to understand the impact of cortisol levels and take steps to lower them.

What are “normal” cortisol levels ?

As the day progresses, cortisol concentration in the blood fluctuates, influenced by various factors such as the time of day, age, gender and your general state of health. Cortisol has a nycthemeral rhythm, meaning that its production peaks in the morning, before decreasing throughout the day. Typically, cortisol levels peak between 6 and 8 a.m. and reach their lowest level around midnight.

Cortisol levels considered normal vary according to the time of day when the sample is taken. For an adult, it is as follows:

• Morning (8 h): 275 to 685 nmol/L (100 to 250 µg/L)
• Noon (12 h): 190 to 465 nmol/L (70 to 170 µg/L)
• Afternoon (4 p.m.): 165 to 300 nmol/L (60 to 110 µg/L)
• Evening (8 p.m.): 110 to 250 nmol/L (40 to 90 µg/L)
• Midnight (24 h): 55 to 190 nmol/L (20 to 70 µg/L)

The main factors influencing these levels are :

• Estrogens (present in contraceptives or during pregnancy) can increase these levels.
• Obesity, physical and emotional stress, as well as certain medical conditions such as hyperthyroidism, can raise cortisol levels.
• Chronic stress is probably the most prevalent factor.

Women : more at risk ?

Cushing’s syndrome, characterized by elevated cortisol levels, affects both men and women. However, some manifestations may differ according to gender. We focus on the symptoms associated with high cortisol levels, paying particular attention to the differences observed in women.

General symptoms

Symptoms of excess cortisol include:

• Weight gain: Particularly around the trunk and upper back, with a rounded face and buffalo hump between the shoulders.
• Acne and fragile skin: Skin becomes thinner, more prone to bruising and stretch marks.
• Muscular weakness: reduced muscle mass and increased fatigue during physical exertion.
• High blood pressure and diabetes: Elevated blood pressure and the possible development of type 2 diabetes are consequences of high cortisol levels.
• Sleep and mood disorders: Anxiety, nervousness, depression and difficulty concentrating are also among the symptoms.
• Symptoms in Women
• In addition to general symptoms, women may experience specific signs such as:
• Hirsutism: Excessive hair growth on the face and body.
• Menstrual irregularities: Irregular menstrual cycles or absence of periods.
• Fertility disorders: difficulty conceiving due to hormonal imbalances caused by excess cortisol.
• Other considerations
• It is essential to point out that women, particularly those taking oral contraceptives or with hormonal disorders, may be more affected by variations in cortisol levels. Nevertheless, Cushing’s syndrome is no more common in women than in men, although clinical manifestations may vary according to gender.

Symptoms of excess cortisol

Excess cortisol is closely linked to Cushing’s syndrome, leading to a cascade of significant and sometimes serious symptoms. Here’s a full list of the most common:

Physical changes

One of the most obvious signs of cortisol excess is the redistribution of body fat, leading to noticeable weight gain, especially around the trunk and upper back, characterized by a buffalo hump between the shoulders. The face also takes on a rounder, redder shape, often described as a “moon face”.

Skin problems

Skin becomes thinner, making it more prone to bruising and stretch marks, particularly on the abdomen, hips, thighs and arms. Wounds also heal more slowly.

Muscle and bone disorders

Excess cortisol leads to reduced muscle mass and general weakness, as well as reduced bone density, or osteoporosis, increasing the risk of fractures.

Metabolic and cardiovascular disorders

Excess cortisol can lead to hypertension, type 2 diabetes, and increase the risk of kidney stones and blood clots.

Neurological and psychological disorders

This condition can cause sleep disorders, anxiety, nervousness, depression, as well as concentration and memory difficulties. In severe cases, it can even lead to hallucinations and other mental problems.

Hormonal and Reproductive Disorders

In women, this can mean menstrual irregularities, reduced libido, and signs of virilization such as acne, a deeper voice, and excessive facial and body hair (hirsutism). In men, symptoms include reduced libido, erectile dysfunction and reduced fertility.

It’s essential to consult a healthcare professional if you experience several of these symptoms, as early diagnosis and treatment can greatly improve the prospects for recovery and management of excess cortisol.

How can I reduce my cortisol levels ?

To naturally reduce cortisol levels in your body, it’s essential to adopt a holistic approach that encompasses lifestyle, diet, exercise and stress management techniques. Here’s a proven strategy for lowering your cortisol levels:

Sleep and Circadian Rhythm

Restorative sleep is essential for balancing cortisol levels. Aim for between 7 and 9 hours’ sleep a night, and try to stick to a regular sleep schedule. Adopting a consistent sleep routine can help regulate cortisol and improve the quality of your sleep.

Physical activity

Regular moderate physical activity, such as walking, yoga or swimming, can help lower cortisol levels. It’s important to find the right balance and avoid overly intense exercise, which could, on the contrary, temporarily raise cortisol levels.

Stress Management

Stress management methods such as meditation, deep breathing and laughter yoga are essential for controlling cortisol. Learning to identify and manage stressful thoughts also plays a key role in cortisol reduction.

Power supply

Eating a nutrient-rich diet, including vegetables, fruit, healthy fats and quality proteins, is fundamental to regulating cortisol. Limit consumption of processed foods, caffeine, alcohol and artificial sweeteners, which can increase anxiety and cortisol levels.

Food Supplements

Adaptogenic plants such as rhodiola rosea, saffron, griffonia and vitamin C are renowned for their ability to reduce cortisol. These supplements support adrenal gland function and reduce oxidative stress.

Leisure Activities and Social Interactions

Positive leisure and social interactions, such as gardening, listening to relaxing music, and laughing, are beneficial for reducing cortisol and improving well-being.

Psychotherapy and Relaxation

Psychotherapy and relaxation practices are effective tools for managing stress and lowering cortisol. Devoting time to relaxation and soothing activities promotes hormonal balance and general well-being.

By integrating these strategies into your daily routine, you can significantly reduce your cortisol levels and improve your overall health.

Conclusion

Understanding the functions of cortisol, recognizing the symptoms of an excess of this hormone and knowing how to regulate it is essential. Adopting a healthy lifestyle – characterized by quality sleep, a balanced diet, regular exercise and stress management techniques – can significantly reduce cortisol levels. Incorporating these changes into your daily routine is a beneficial step towards improving your overall well-being and preventing health problems linked to excess cortisol.

Sources :

https://cdnsciencepub.com/doi/abs/10.4141/cjas95-029

https://cdnsciencepub.com/doi/abs/10.1139/f86-125