How to lower cortisol levels naturally ?

Cortisol and Its Effects on the Body ?

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, often referred to as the “stress hormone”, plays a multifaceted role in maintaining various bodily functions. Produced by the adrenal glands, cortisol is essential for responding to stress, regulating metabolism, and supporting overall health.

One of the primary functions of cortisol is to help the body manage stress. During stressful events, cortisol is released following the initial “fight or flight” response triggered by hormones like adrenaline. This release of cortisol ensures that the body remains alert and prepared to handle the stress by providing a quick energy boost through the conversion of protein into glucose and the release of glucose from the liver.

Cortisol also has a significant impact on metabolism. It regulates how the body uses glucose for energy by influencing the pancreas to adjust insulin and glucagon levels. Insulin lowers blood glucose, while glucagon raises it. This balance is essential for maintaining stable blood sugar levels and ensuring the body’s energy needs are met.

In addition to its metabolic role, cortisol affects the immune system. During short-term stress, cortisol can enhance immunity by reducing inflammation. However, chronically elevated cortisol levels can lead to immune suppression, making the body more susceptible to infections and inflammation.

Cortisol’s influence extends to the cardiovascular system as well. It helps regulate blood pressure by enhancing vasoconstriction and increasing cardiac output, which are critical components of the body’s response to acute stress. However, consistently high cortisol levels can contribute to high blood pressure and other cardiovascular issues.

The hormone also impacts the musculoskeletal system, particularly in the context of chronic stress. Elevated cortisol levels can lead to negative bone turnover, resulting in bone loss and an increased risk of osteoporosis. Additionally, cortisol can contribute to muscle tension and inflammation, exacerbating chronic pain cycles.

Furthermore, cortisol affects the body’s circadian rhythm. Typically, cortisol levels peak in the morning and decrease in the evening, helping regulate the body’s wake-sleep cycle. This natural fluctuation is essential for maintaining a healthy sleep pattern and overall physical and mental well-being.

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 is a normal cortisol level for a woman ?

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.

Effective Stress Management Techniques

Prioritize Quality Sleep

Getting enough sleep is one of the most effective ways to manage stress and lower cortisol levels. During sleep, the body repairs and rejuvenates itself, and the hormonal balance is restored.

Aim for 7-9 hours of sleep each night to help regulate your cortisol levels. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can significantly improve the quality of your sleep. This includes avoiding caffeine and electronic devices before bedtime and ensuring your sleep environment is dark, quiet, and comfortable.

Practice Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques are powerful tools for reducing stress and cortisol levels. Practices such as deep breathing, meditation, yoga, tai chi, and qi gong can stimulate the parasympathetic nervous system, which promotes relaxation and reduces cortisol.

These techniques help you focus on the present moment, reducing worries about the past or future. Deep breathing, in particular, can be done anywhere and is highly effective in decreasing stress and cortisol levels.

Enjoy a Balanced Diet

A nutrient-dense diet plays a key role in managing stress and lowering cortisol levels. Eating a balanced diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats helps support overall health and reduces the body’s stress response. Avoiding or limiting foods high in sugar, salt, and unhealthy fats can also help in maintaining stable cortisol levels.

Additionally, incorporating foods rich in omega-3 fatty acids, such as fish oil, can help reduce inflammation and lower cortisol.

Incorporate Regular Physical Activity

Regular physical activity is essential for managing stress and reducing cortisol levels. However, it’s important to choose the right type and intensity of exercise. While intense exercise can temporarily increase cortisol levels due to the added physical stress, low- to moderate-impact activities such as walking, cycling, or swimming can help lower cortisol in the long term.

These activities improve mood, reduce stress, and enhance overall physical and mental well-being. It’s advisable to consult with a healthcare provider to determine the best exercise plan for your individual needs.

Lifestyle Changes for Long-term Benefits

Building Healthy Relationships

Building and maintaining healthy relationships is an important aspect of managing stress and lowering cortisol levels. Being in a committed relationship or having strong social connections can significantly reduce stress and cortisol production.

The emotional and social support provided by these relationships acts as a buffer against psychological stress, making individuals less responsive to stressful situations. Healthy relationships foster a sense of belonging, connection, and purpose, all of which are essential for mental well-being.

When you know someone loves and supports you, it boosts your mental health and helps you navigate life’s challenges more effectively.

Emotional Support and Sense of Belonging

Healthy relationships provide emotional support, which is vital for reducing stress and promoting mental resilience. Sharing joys and struggles with trusted individuals makes you feel valued and understood, reducing feelings of isolation. This support system enhances your ability to cope with life’s ups and downs, leading to lower cortisol levels and improved overall health.

Developing a Strong Support System

A strong support system, whether it consists of a partner, close friends, or family members, is essential for managing stress. Having someone to confide in and share your worries with can significantly lessen the emotional and physical toll of stress. This support helps lower stress hormones, improves resilience, and enhances overall well-being.

Maintaining honesty, trust, and good communication within these relationships is key. When you feel like you can be yourself and have fun together, it strengthens the bond and provides a stable foundation for emotional support.

Time Management and Avoiding Procrastination

Effective time management is another critical lifestyle change that can help reduce stress and cortisol levels. Procrastination often leads to increased stress as deadlines approach, so breaking tasks into manageable chunks and setting realistic goals can help avoid last-minute rushes.

Prioritizing tasks, using calendars or planners, and taking regular breaks can also help maintain a balanced workload and reduce feelings of overwhelm. By managing your time efficiently, you can reduce the pressure and anxiety associated with tight deadlines and heavy workloads, thereby lowering your cortisol levels.

Creating a Routine that Includes “Me Time”

Incorporating “me time” into your daily routine is essential for managing stress and maintaining overall well-being. By setting aside time for activities that bring you joy and relaxation—such as reading, taking a walk, or practicing hobbies—you give yourself the opportunity to recharge your batteries.

This dedicated time allows you to step away from the pressures of daily life and focus on self-care activities that promote both mental and physical relaxation. Establishing a consistent routine that includes self-care not only helps regulate your body’s stress response, leading to lower cortisol levels, but also improves your mental health. Over time, it enhances your ability to handle stressors more effectively, paving the way for a healthier and more balanced lifestyle.

Hobbies and Activities That Lower Cortisol

Engaging in Creative Activities

Engaging in creative activities is a powerful way to reduce cortisol levels and manage stress. Studies have consistently shown that making art, regardless of skill level, can significantly lower cortisol levels. In one study, 75% of participants experienced a decrease in cortisol levels after just 45 minutes of creating art.

This reduction in cortisol is attributed to the state of flow that creative activities induce, where individuals become fully absorbed in the task, much like during meditation. This flow state helps to distract from stressful thoughts and promotes a sense of calm and relaxation.

Creative activities such as painting, drawing, DIY projects, or any form of visual art can be highly beneficial. The key is to choose an activity that you enjoy and that allows you to express yourself creatively, regardless of your artistic talent.

Spending Time Outdoors

Spending time outdoors is another effective way to lower cortisol levels and improve overall well-being. Being in nature has been shown to have a calming effect on the mind and body.

Activities such as walking in a park, hiking, or simply spending time in a garden can help reduce stress and cortisol levels. The fresh air, natural light, and peaceful surroundings of outdoor environments contribute to a sense of relaxation and can help mitigate the effects of chronic stress. Incorporating outdoor activities into your routine can be as simple as taking a short walk during your lunch break or spending a weekend in a natural setting.

This connection with nature can have lasting benefits for your mental and physical health.

Laughter and Fun: The Best Medicine

Laughter and engaging in fun activities are excellent ways to reduce stress and lower cortisol levels. Laughing has been shown to decrease cortisol and other stress hormones while increasing endorphins, which are natural mood elevators. Watching a funny movie, reading a humorous book, or spending time with people who make you laugh can all contribute to a reduction in stress and cortisol.

Engaging in activities that bring you joy and make you laugh can help shift your focus away from stressful thoughts and improve your overall mood. This can be anything from playing games, attending comedy shows, or participating in hobbies that you find enjoyable and light-hearted.

Adopting a Pet

Adopting a pet can be a wonderful way to reduce stress and lower cortisol levels. Interacting with pets has been shown to decrease cortisol levels and increase oxytocin, often referred to as the “love hormone,” which promotes feelings of calm and connection.

The responsibility and companionship that come with pet ownership can provide a sense of purpose and reduce feelings of loneliness and stress. Playing with pets, walking dogs, or simply cuddling with cats can help lower cortisol levels and improve mental health. The emotional support and unconditional love from pets make them an excellent addition to any stress management plan.

Reducing Screen Time and Technology Use

Reducing screen time and technology use is essential for managing stress and lowering cortisol levels. Prolonged exposure to screens, especially before bed, can disrupt your natural sleep patterns and elevate cortisol levels due to the blue light emitted by devices.

Limiting the use of smartphones, tablets, and computers—particularly in the evening—can help regulate your body’s sleep-wake cycle and alleviate overall stress. Setting boundaries around technology use, such as designating screen-free times or specific no-tech zones, can be a highly effective way to unwind and relax.

Simple changes, like reading a book before bed instead of scrolling through your phone or establishing a technology-free zone in your home, can make a significant difference in your well-being.

Avoiding Triggers and Managing Stressors

Identifying Personal Stress Triggers

Identifying your personal stress triggers is an important step in managing stress and lowering cortisol levels. This involves a process of self-awareness and observation to understand what situations, thoughts, or environments cause you stress.

One effective method is to maintain a trigger journal, where you record situations that elicit strong emotional reactions. Include details about the environment, the people involved, and your thoughts and feelings at the time.

This journal can help you track patterns and identify recurring triggers over time. In addition to journaling, reflect on your physical health and how your body reacts to different situations. Notice if specific environments make your stomach drop, your hands become sweaty, or your mind begin to race.

These physical sensations can provide valuable clues about your stress triggers. It’s also important to distinguish between external and internal stressors.

External stressors include events such as work-related issues, social media, and news, while internal stressors can be fears, uncertainties, and personal beliefs that induce stress.

Evaluating Your Life

To comprehensively identify your stress triggers, evaluate all aspects of your life, including your job, personal life, and external factors like news and social media. Reflect on how you feel when you log onto work, walk through the front doors of your office, or engage in personal responsibilities. This holistic approach will help you understand the full spectrum of your stress triggers.

Techniques for Handling Acute Stress Moments

Once you have identified your stress triggers, it’s essential to develop techniques for handling acute stress moments. When you feel stressed, your body often becomes tense, and working your muscles can help release this tension.

Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can be particularly effective in reducing stress in the moment. Deep breathing involves taking slow, deliberate breaths to calm the nervous system, while progressive muscle relaxation involves tensing and relaxing different muscle groups to release physical tension. Mindfulness meditation helps you focus on the present moment, reducing worries about the past or future and lowering cortisol levels.

Immediate Actions

In acute stress moments, taking immediate action can help mitigate the stress response. This might include stepping away from the stressful situation, engaging in a short physical activity, or practicing a quick relaxation technique. Having a pre-planned strategy for managing sudden stress can help you respond more effectively and reduce the impact on your mental and physical health.

Setting Boundaries to Protect Your Mental Health

Setting boundaries is a vital part of protecting your mental health and managing stress. It involves establishing clear limits on what you are willing and able to handle in various aspects of your life. At work, this might mean learning to say “no” to an excessive workload or setting clear expectations with your employer.

In your personal life, it could involve limiting your involvement in stressful relationships or activities that drain your energy.

Healthy Limits

Setting healthy limits helps prevent overcommitting and reduces the likelihood of feeling overwhelmed. It also allows you to prioritize self-care and allocate time for activities that help lower cortisol levels, such as exercise, meditation, or spending quality time with loved ones.

By establishing these boundaries, you can better manage your stressors and protect your mental health from the negative impacts of chronic stress. This proactive approach ensures that you maintain a healthy balance between your responsibilities and your well-being.

Conclusion

In conclusion, managing stress and lowering cortisol levels is a multifaceted process that requires a holistic approach. Remember to prioritize quality sleep, practice mindfulness and relaxation techniques such as deep breathing and meditation, and incorporate physical activity into your routine. A balanced diet rich in whole foods and omega-3 fatty acids, along with supplements like adaptogens and magnesium, can also be beneficial.

Engage in hobbies and activities that bring you joy, and take time to identify and manage your personal stress triggers. Setting healthy boundaries, practicing gratitude, and maintaining strong relationships are also essential for overall well-being.

By implementing these strategies, you can effectively reduce stress, lower cortisol levels, and improve your mental and physical health. Take the first step today towards a healthier, more balanced life.

Natural Remedies and Supplements

Adaptogens: Ashwagandha and Holy Basil

Adaptogens are herbs that help the body adapt to stress and promote balance in its physiological processes. Two of the most effective adaptogens for reducing cortisol levels are Ashwagandha and Holy Basil. Ashwagandha, in particular, has been shown to significantly decrease cortisol levels.

Studies have demonstrated that Ashwagandha supplementation can lead to a 23% decrease in cortisol levels after just two months. Holy Basil, also known as Tulsi, is another adaptogen traditionally used to reduce stress and anxiety.

It works by modulating the body’s stress response and helping to lower cortisol levels, thereby promoting a sense of calm and well-being. Both of these adaptogens can be consumed as supplements or incorporated into your diet through teas, capsules, or powders.

Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties and their ability to help reduce cortisol levels. These essential fatty acids can be found in various foods such as fish (salmon, tuna, mackerel), nuts (walnuts), seeds (chia, flax), and avocados. Supplementing with fish oil, which is rich in omega-3s, is an easy way to incorporate these beneficial fatty acids into your diet.

Omega-3s not only reduce inflammation but also help in metabolizing cortisol, thus contributing to lower cortisol levels. Incorporating omega-3 rich foods or supplements can be a natural and effective way to manage stress and reduce cortisol.

Magnesium and Its Calming Effects

Magnesium is a key mineral for managing stress and lowering cortisol levels. It plays a vital role in numerous bodily processes, including muscle relaxation, inflammation reduction, and cortisol metabolism. When we are stressed, our bodies rapidly deplete magnesium, which can intensify stress and increase cortisol levels.

Ensuring adequate magnesium intake through diet or supplements can help stabilize and regulate cortisol levels. Foods rich in magnesium include dark leafy greens, nuts, seeds, and whole grains. Additionally, supplementing with magnesium can help fill any nutritional gaps and support the body’s ability to manage stress and lower cortisol levels.

Magnesium’s calming effects also help regulate heart rate and reduce blood pressure, further contributing to overall stress management.

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.

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