How To Manage Cortisol Levels

Ways To Reduce Your Cortisol Levels And Stress

March 24, 2022

Cortisol is casually tossed around, usually the same way kids were told about the boogie man as an ominous, ill-defined thing to be afraid of.Cortisol is actually great for us when it works as it should. But for the majority of the population, it works against us because stressors elevate it and it forgets how to come back down. There are ways to reduce cortisol so you feel all its benefits.

Other Ways To Promote A Calm Mind Include:

• Mindful and slow, controlled breathing
• Watching the sunrise and sunset
• Listening to mantra music or classical music

A large part of mindfulness is also rooted in equanimity: the act of observing what is. By distancing ourselves from our thoughts, we can start to see the stress as a thing we are experiencing as opposed to a situation that we are. Instead of identifying with it, ie. I am stressed out, you can take a step back and acknowledge that, I am experiencing stress, but it too will pass. One study even highlights that recognizing emotions alone can lower cortisol levels. Its less about what you think, and more about how you relate to it.

Manage Your Stress Levels

Stress is an unfortunate reality in everyday life. Managing your stress, and, in turn, your cortisol levels, can help keep you healthy.

• finding a good exercise routine

• practicing relaxation techniques, like breathing exercises

• finding your outlets, like journaling or painting

• talking with a trusted source

There is no perfect or right way to manage stress. Find what works for you and practice it as needed.

You May Like: Testosterone And Prostate Cancer 2020

Is Cortisol Something You Can Target With Wellness Coaching

Wellness coaching can be a highly effective tool in combating stress. Clark et al. determined that six months of wellness coaching in 100 adults produced improvement in quality of life, perceived stress, and mood. Recall that the stress response is what sets the cascade of cortisol dysregulation. It is easy to suggest stress reduction strategies, but it is more difficult to implement them in daily life.A skilled wellness coach can help a client push past perceive life barriers to stress reduction and help their client discover and implement effective stress reduction strategies. Likewise, a skilled wellness coach can help a client improve sleep hygiene and optimize dietary intakes. These measures can help to reduce cortisol levels both acutely and long-term thereby reducing the potential for negative health consequences.

What Causes Low Levels Of Cortisol

Having lower-than-normal cortisol levels is considered adrenal insufficiency. There are two types of adrenal insufficiency: primary and secondary. The causes of adrenal insufficiency include:

• Primary adrenal insufficiency: Primary adrenal insufficiency is most commonly caused by an autoimmune reaction in which your immune system attacks healthy cells in your adrenal glands for no known reason. This is called Addisons disease. Your adrenal glands can also become damaged from an infection or blood loss to the tissues . All of these situations limit cortisol production.
• Secondary adrenal insufficiency: If you have an underactive pituitary gland or a pituitary tumor, it can limit ACTH production. ACTH signals your adrenal glands to make cortisol, so limited ACTH results in limited cortisol production.

You can also have lower-than-normal cortisol levels after stopping treatment with corticosteroid medications, especially if you stop taking them very quickly after a long period of use.

What are the symptoms of low cortisol levels?

Symptoms of lower-than-normal cortisol levels, or adrenal insufficiency, include:

• Low blood pressure .

Don’t Miss: Does An Endocrinologist Treat Low Testosterone

What You Can Do To Maintain Healthy Cortisol Levels When Training

It is possible to enjoy the undeniable benefits of exercise while minimising the impact on cortisol concentrations:

• Dont overdo it. Take regular breaks from intense training and listen to your body.
• Leave intense sessions to later in the day, when cortisol levels are lower.
• Eat right to fuel your body and make sure you consume carbohydrates and protein after exercise to decrease the cortisol response.
• Consider adaptogens to improve your bodys response to stress.
• Check out our stress-busting article for ways to cope with lifes stresses and strains.

Sleep Hygiene Tips For Lower Cortisol Levels

• Go to bed at a regular time each night.
• Set an alarm to get you up at the same time each morning.
• Wash your bedding and night clothes regularly.
• Keep distractions, like noise, tv, and phones, to a minimum before bed.
• Avoid caffeine in the afternoon and evening.
• Dont exercise in the evening.
• Avoid bright lights and screens before bed.

FACTShift work from early adulthood is associated with increased, prolonged cortisol levels and a higher body mass index .

Recommended Reading: How To Check Cortisol Levels At Home

How To Lower Cortisol: 8 Ways To Regulate Cortisol

Metabolic syndrome, hair loss, insomnia, frequent colds and flu, missed menstrual periods, ulcers, and orthopedic pain are just some of the health problems blamed on excessive stress.

Yet, stress is an elusive term. Is it a mental sequela related to life events such as high demands at work, busy kids schedules, planning finances, and what to make for dinner? Or rather, is it only related to traumatic life events such as a divorce, loss of a job, loss of a home, or death of a loved one? Is it related to physical events such as prolonged illness or overtraining?

The reality is, stress is the complex interplay of the nervous, endocrine, and immune systems’ reaction to any stimuli that disrupt homeostasis in the human body . It is well known that chronic stress can contribute to many adverse health conditions, but why?

Stress is chapter 12 of the NASM course on wellness coaching and an extremely important subject for incorporating wellness.

When To See A Doctor

If you are experiencing symptoms of Addisons disease or Cushings syndrome or otherwise suspect that your cortisol level is too high or too low, make an appointment with your primary care doctor and/or an endocrinologist for diagnosis.

The doctor can order tests to measure the level of cortisol in your urine, blood, or saliva. The urine test is often done over the course of a full 24 hours , since cortisol levels naturally vary throughout the day.

Depending on the results of the cortisol tests, your doctor might order further testing or imaging or start you on treatments to get your cortisol levels back to normal.

More on this topic

The Mayo Clinic. Chronic Stress Puts Your Health At Risk. July 8, 2021. Accessed January 5, 2022.

You and Your Hormones: An Education Resource from the Society for Endocrinology. Cortisol. Last reviewed January 2019. Accessed January 5, 2022.

Hormone Health Network . What Is Cortisol? Last updated November 2018. Accessed January 5, 2022.

Hormone Health Network . Cushing Syndrome. Last updated October 2019. Accessed January 5, 2022.

National Institute of Diabetes and Digestive and Kidney Diseases . Cushing’s Syndrome. Last reviewed May 2018. Accessed January 5, 2022.

National Library of Medicine , MedlinePlus. Cortisol Test. Accessed January 5, 2022.

Recommended Reading: Best Melatonin Product On The Market

Satisfy Your Core Nutritional Needs First

Having a nutritional deficiency is a physical stressor, so its imperative that you meet your daily requirements of vitamins, minerals, and particularly, essential fatty acids.

Stress is a notorious nutrient drain and virtually everyone under stress could benefit from a high-quality multivitamin-mineral supplement and an omega-3 supplement in the form of fish oil or krill oil.

Most multivitamin supplements are relatively low in magnesium, so consider taking additional magnesium separately.

Magnesium is extremely important for combating stress and its estimated that 75% of us have an inadequate intake.

What Is Cortisol And Why Should I Care

Popularly known as the âstress hormone,â cortisol is a key player in the body’s stress response system. Cortisol secretion is regulated by the hypothalamic-pituitary-adrenal axis, a major part of the neuroendocrine system, which is responsible for the release of other hormones in addition to cortisol.

When a person is under physical or psychological stress, the hypothalamus, the part of the brain that controls thirst, hunger, and fatigue, sends a message to the pituitary gland to release adrenocorticotropic hormone . ACTH then travels to the adrenal cortex, which triggers the release of cortisol.

The body produces cortisol in a diurnal pattern based on our circadian rhythm. Under normal conditions, cortisol is at its lowest level around midnight and is secreted at higher levels in the early morning, peaking within about an hour of waking. Cortisol levels peak each day at roughly the same time, and a disruption in this rhythm can have significant effects on the body, especially when it comes to the immune system, metabolism, and stress response.

Read Also: Best Food To Increase Testosterone

Tap Into Your Creative Side

In a study, people who made a piece of art had reduced saliva cortisol levels compared to before the art-making. Drawing, making a collage, using modeling clay, or even coloring might all help reduce cortisol levels.

If you know how to sew, make jewelry, or anything else that involves creating, that can have a similar benefit as doing actual art.Do you remember zoning out while coloring when you were little? Coloring books for adults have become popular in recent years since coloring can make you feel relaxed. If anything, coloring gives your brain a distraction from stressful thoughts.

You can buy coloring books specifically for adults that are more complex and require more time to complete, or you can always pick up a regular childrens coloring book.

How To Lower Cortisol Levels Its More Than Reducing Stress

Contrary to popular misconception, learning how to lower cortisol levels isnât solely about naturopathic remedies. For example, supplements like ashwagandha, prebiotics, probiotics, and magnesium are revered for their cortisol-regulating properties. While these substances may or may not work, your goal shouldnât be to keep your cortisol load low all the time.

The thing is, your body requires high cortisol concentrations at the right times and low cortisol levels at other times . This keeps yourself in circadian alignment such that you feel and function at your best.

Ahead, we explain how a healthy cortisol rhythm works so you have a better idea of when and how to lower your cortisol levels when you need to. Itâs all about making this hormone work for you instead of against you.

Also Check: How Many 5mg Melatonin Pills Should I Take

How Cortisol Works In Your Body

Certain areas of your brain determine the correct amount of cortisol needed for your body. Generally speaking, if cortisol level is low, the amount being produced is adjusted automatically. If its too high, adrenal glands come into play, adjusting the levels as needed.

Having a particularly stressful day? Cortisol can actually shut down your body organs that may interfere with its release. These might include your digestive or reproductive systems, your immune system or even your growth processes, according to WebMD. You may also experience a decrease in digestive secretion and an increase in blood pressure, as well.

Outside of stress, how can you tell if your cortisol levels are high? Look for the following common symptoms:

Get The Right Amount Of Sleep

Prioritizing your sleep may be an effective way to reduce cortisol levels. Chronic sleep issues such as obstructive sleep apnea, insomnia, or shift work have been associated with higher cortisol .

One review of 28 studies in shift workers found that cortisol levels were higher in workers who slept during the day rather than at night .

Those on rotating shifts have been linked with poorer health outcomes, such as obesity, heart disease, type 2 diabetes, and worsened mental health (

18 ):

Summary

Practicing good sleep hygiene can help to keep cortisol in a normal rhythm. Keeping a consistent sleep schedule, avoiding caffeine 6 hours before bed, and staying off your cell phone right before bed are effective strategies.

Also Check: Melatonin Dosage For Cancer Treatment

Build A Healthy Plate

Its not just eating that matters, its what you eat, too. Meals and snacks should contain a mix of fat, protein, and fiber. This formula is a cortisol reducer that provides sustainable energy, stabilizes blood sugar levels, and fills you up. High cortisol levels can intensify cravings for sugar and processed snacks, which are no friend to healthy cortisol levels or your body. The best foods that reduce cortisol are healthy fats, like avocados and nuts, plenty of antioxidant-rich fruits and vegetables, whole grains, like oatmeal and quinoa, and lean proteins.

What Do High Cortisol Levels Feel Like

When stressed, our heart rate, cortisol, and energy levels spike to prepare our body to react to the stressor. The problem is, most modern day stressors dont necessitate a high-energy reaction like that required when escaping a lion or saber toothed tiger. Jumping into high-gear when it is not needed isnt an efficient or effective response to reach our goals, and in fact, it kicks off a vicious cycle high cortisol levels lead to sleeplessness, and sleeplessness increases cortisol levels. Oof.

Beyond helping us respond to stress, cortisol regulates blood pressure, blood sugar, insulin and modulates inflammation its a crucial hormone for our health and survival. Cortisol is not all bad, we just need to learn what to do with it. Theres another reason for high cortisol levels: Cushing syndrome. Cushing syndrome occurs when our body is exposed to high levels of cortisol for a long time, an excess of cortisol secretion leading to a lot of health problems like high blood pressure and type 2 diabetes. Cushings syndrome should be treated through professional medical care.

Read Also: Are Bioidentical Hormones Covered By Insurance

Is There A Pill To Reduce Cortisol

Cushings syndrome is a condition in which there are very high cortisol levels in the body. Doctors may perform surgery to remove a tumor of the adrenal glands or radiation therapy to treat a pituitary tumor in the brain causing high cortisol. They may also prescribe a medication that manages excessive cortisol production, such as metyrapone , mitotane , or ketoconazole. Mifepristone is approved for Cushing syndrome patients with type 2 diabetes or glucose intolerance.

The injection Signifor and the oral pill Isturisa are newer medications for Cushings syndrome.

When Should I See My Doctor About My Cortisol Levels

If you experience symptoms of Cushings syndrome or adrenal insufficiency, contact your healthcare provider.

If youre concerned about your daily stress levels, talk to your provider about steps you can take to minimize your stress and stay healthy.

A note from Cleveland Clinic

Cortisol is an essential hormone that impacts several aspects of your body. While there are several things you can do to try to limit your stress, and therefore manage your cortisol levels, sometimes having abnormally high or low levels of cortisol is out of your control.

If you experience symptoms of high or low cortisol levels, such as weight gain or loss and high or low blood pressure, respectively, its important to contact your healthcare provider. They can run some simple tests to see if your adrenal glands or pituitary gland are responsible for your symptoms.

Last reviewed by a Cleveland Clinic medical professional on 12/10/2021.

References

Recommended Reading: How To Reduce Cortisol While Fasting

The Best Supplements That Support Healthy Cortisol Levels

Going through a period of prolonged stress and suspect your cortisol levels could use some help or optimization? There are plenty of ways to begin to bring the hormone back to baseline. If you’re looking for a daily supplement to support a robust stress response, these three ingredients have all been shown to support healthy cortisol levels in clinical research:*

How To Identify High Stress Levels

Cortisol is your bodys primary steroid hormone, and it plays an important role in many vital processes and functions. It is regulated by your HPA axis the area of your brain made up of the hypothalamus, pituitary gland, and adrenal glands which will stimulate cortisol production and secretion based on the continuous feedback it receives from the numerous cortisol receptors in your body.

During a stress response, the HPA axis works to increase cortisol levels in your blood while simultaneously suppressing functions that are non-essential to avoiding danger. When functioning correctly, your body will reduce cortisol production, restore function, and return to stasis once the threat has passed.

The process described above is critical to survival remember, were talking about fight-or-flight but when youre exposed to chronic stress, your body doesnt get a chance to recover. The amount of cortisol in your blood remains elevated, and your systems stay on high alert. The hormonal imbalance that ensues can cause a variety of symptoms, including:

Depending on the severity of your symptoms, your healthcare provider may order a cortisol test a saliva, urine, or blood sample used to measure the amount of the stress hormone present in your system. The results can rule out significant medical conditions that could influence cortisol production, like pituitary gland problems, an adrenal gland tumor, or an autoimmune disease.

Read Also: Normal Estrogen Levels In Women

How To Lower Your Cortisol Levels

Cortisol is a hormone released by the adrenal glands to prepare the body for stress. There are two main sources of cortisol: one is the cortex of the adrenal gland and the other is the corticosteroid receptors in the brain. Cortisol levels naturally vary from one person to another. Stress, anxiety, trauma, age, and illness all affect cortisol levels. So, what can be done to lower cortisol levels? Exercise is a very common way to lower cortisol levels. Studies have shown that exercise can lower cortisol levels by 20 to 60% and it has been shown to help lower cortisol levels. Meditation is another way to lower cortisol levels. Studies have shown that people who meditate are less likely to feel anxious or depressed. And yoga and tai chi have also been shown to be effective at lowering cortisol levels.