Cortisol, often called the “stress hormone,” plays a vital role in your body’s response to stress. While it’s essential for regulating blood sugar, managing inflammation, and activating your immune system, chronic stress can lead to a dangerous imbalance of cortisol, wreaking havoc on your health.
If you’re struggling with fatigue, anxiety, weight gain, or sleep disturbances, high cortisol could be the culprit. Fortunately, functional medicine offers evidence-based strategies to help lower cortisol levels and manage stress. Read on for six effective ways to lower cortisol and take control of your health.
Understanding Cortisol: Friend or Foe?
Cortisol is produced by the adrenal glands and is released in response to stress. It’s a vital hormone that helps you respond to threats by increasing blood sugar, boosting energy, and suppressing non-essential functions (like digestion or immune responses) to prioritize survival. Cortisol is also involved in regulating your sleep-wake cycle, known as the circadian rhythm.
However, when cortisol is chronically elevated due to prolonged stress, it can have significant negative effects on your health. Persistently high cortisol levels can lead to:
- Weight gain, especially around the abdomen
- Anxiety and depression
- Chronic fatigue
- Sleep problems
- Hormonal imbalances, including estrogen dominance
- Increased inflammation
- Digestive issues, such as constipation or diarrhea
Over time, these symptoms can disrupt your immune system, metabolism, and overall well being. That’s why it’s crucial to manage cortisol levels effectively.
How to lower cortisol and manage stress naturally:
1. Eat Protein, Healthy Fats, and Fiber
One of the most effective ways to lower cortisol is through diet. When cortisol is high, it’s often triggered by blood sugar imbalances caused by the consumption of processed carbs and sugary foods. These foods can cause spikes and crashes in blood sugar, which in turn require more insulin and cortisol to regulate. By stabilizing blood sugar, you can reduce cortisol levels.
Protein, healthy fats, and fiber are your best allies in this process. They help to slow the breakdown and absorption of food, maintaining steady blood sugar levels throughout the day. Examples of foods that support balanced blood sugar include:
- Lean protein: chicken, fish, eggs
- Healthy fats: avocados, olive oil, nuts, seeds
- High-fiber foods: vegetables, whole grains, legumes
By focusing on these nutrient-dense foods, you can reduce the need for cortisol to manage blood sugar levels and support overall hormonal balance.
2. Reduce Caffeine Intake
When cortisol is chronically high, many people rely on caffeine to combat fatigue and improve focus. While caffeine can temporarily boost energy levels, it also triggers the release of cortisol, creating a cycle of stress and dependency.
Reducing caffeine intake, or cutting it out entirely for a time, can help break the cortisol dependency cycle. If you find yourself reaching for coffee or energy drinks every time you’re feeling fatigued, consider switching to herbal teas like chamomile or peppermint, which can have a calming effect on the nervous system without stimulating cortisol production.
3. Add High-Quality Fish Oil to Your Diet
Omega-3 fatty acids found in fish oil are known for their anti-inflammatory properties. Studies have shown that omega-3s can lower cortisol levels, improve brain function, and reduce overall inflammation in the body. These effects make fish oil a powerful tool for managing stress.
When choosing fish oil supplements, make sure to select high-quality, purified options that are free from toxins and heavy metals. Fatty fish such as salmon, sardines, and mackerel are excellent dietary sources of omega-3s, but supplements can provide additional benefits if you’re not eating enough fish (studies suggest a minimum of 3 servings per week of fish for adequate omega-3 intake).
For high-quality supplements including fish oil, join my Fullscript Dispensary for 25% off. This is the omega-3 I recommend:
4. Replenish Stress-Specific Vitamins
Chronic stress and elevated cortisol levels deplete key vitamins and minerals in the body, which can further exacerbate symptoms. For example, magnesium, B vitamins, and vitamin C are all used up more quickly during periods of high stress.
- Magnesium: Low magnesium levels can contribute to muscle tension, headaches, anxiety, and sleep disturbances. Magnesium is vital for calming the nervous system and reducing the physical effects of stress.
- B vitamins: These are essential for energy production, brain function, and the synthesis of neurotransmitters. Stress can deplete B vitamins, leading to fatigue, memory issues, and hormonal imbalances.
- Vitamin C: Known for its immune-boosting properties, vitamin C also helps manage cortisol levels.
Since it can be challenging to replenish these nutrients through diet alone during times of high stress, consider taking a high-quality multivitamin or individual supplements. Working with a healthcare professional to assess your nutrient levels and develop a tailored supplementation plan can help you address any deficiencies and support your body’s stress response.
5. Try Adaptogens
Adaptogens are a class of herbs and plants that help the body adapt to stress and normalize cortisol levels. These herbs have been used for centuries in traditional medicine to promote balance and resilience to stress. Some of the most effective adaptogens for lowering cortisol include:
- Ashwagandha: This powerful herb is known for its ability to reduce anxiety, improve brain function, and regulate cortisol levels. Ashwagandha helps calm the nervous system and supports mental clarity in times of stress.
- Holy Basil: Known for its ability to lower blood sugar levels and reduce inflammation, holy basil is another excellent adaptogen for cortisol management.
- Rhodiola: Rhodiola Rosea helps lessen mental and physical stress as well as promote endurance. Rhodiola Rosea also supports healthy glucose metabolism and cellular function.
Adaptogens can be extremely helpful in managing cortisol levels. They are safe, non-habit forming, and work synergistically with your body’s natural stress response to promote calmness and resilience.
6. Incorporate Stress Coping Mechanisms
Stress is an inevitable part of life. While it may be impossible to avoid, there are things we can do to reduce the stress response in our bodies and help us cope with stress. These things can be:
- Prayer
- Meditation/breath work
- Writing in a gratitude journal
- Exercise/walking outdoors
- Taking time to engage in hobbies you enjoy
If you are looking for some ideas for self-care, click this link for a free 28-day self care calendar:
How to Test Your Cortisol Levels
If you suspect that high cortisol might be affecting your health, it’s important to test your levels to confirm the imbalance. Cortisol levels fluctuate throughout the day as part of your circadian rhythm, making blood tests for cortisol somewhat unreliable. Instead, you can use saliva or urine tests to assess cortisol patterns throughout the day.
One of the best options for evaluating cortisol levels is the DUTCH test, which measures cortisol metabolites in your urine. This test provides a comprehensive view of your overall cortisol production and can help identify patterns of imbalance that may not be visible through blood testing. If you are in California, check out my DUTCH testing package here. Otherwise visit dutchtest.com to look for a provider near you.
Conclusion
Cortisol is a vital hormone that plays an essential role in our response to stress. However, when it remains elevated for too long, it can cause a host of physical and emotional problems. By incorporating the functional medicine strategies outlined above, you can help lower cortisol levels, improve your stress response, and reclaim your health.
Check out these related posts:
Non-Toxic Living: Guide to Clean Products
The Ultimate Guide to Adaptogens
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.
