Understanding Cortisol: How to Lower Cortisol Naturally for Better Health
Feeling overwhelmed by stress or having trouble with sleep? Cortisol, your body’s primary stress hormone, could be at the heart of it. Cortisol is a common topic in stress discussions, but what exactly is it, and why should it matter to you? In this blog, we’ll be discussing all things cortisol, exploring how it affects your body, and sharing some easy, natural ways to keep it balanced.
What is Cortisol?
Cortisol is often referred to as the “stress hormone,” but it’s so much more than that. Produced by the adrenal glands (those little guys sitting on top of your kidneys), cortisol helps regulate a range of vital functions in your body, including:
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Metabolism: It helps manage how your body uses fats, proteins, and carbohydrates.
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Immune Response: It helps control inflammation and manage your immune system.
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Blood Sugar Levels: It helps regulate blood sugar and appetite, especially during stress.
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Sleep Wake Cycle: It influences your sleep patterns and energy levels throughout the day.
Why Cortisol Matters:
Think of cortisol as your body’s built-in alarm system. When you’re faced with a stressful situation, cortisol is released to help you handle the situation by boosting your heart rate, increasing energy, and sharpening focus. While this "fight or flight" response is essential for short term stress, too much of it can lead to a host of problems, from sleep disturbances to weight gain.
When Cortisol Becomes a Concern:
Chronic high levels of cortisol (often due to ongoing stress) can lead to various issues, such as:
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Weight Gain: High cortisol levels can lead to weight gain, especially around the belly. It increases appetite and cravings for high fat and sugary foods, leading to fat storage in the abdominal area.
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Sleep Problems: Cortisol affects your sleep patterns by following a daily rhythm - peaking in the morning to help you wake up and tapering off throughout the day. Disruptions to this rhythm can make falling and staying asleep challenging, as well as waking up tired or exhausted in the morning.
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Digestive Issues: High cortisol levels can cause bloating, indigestion, constipation and stomach cramps. Chronic stress and elevated cortisol can also disrupt the balance of gut bacteria, potentially leading to digestive problems.
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Morning Fatigue: Cortisol naturally rises in the early morning, typically within 30 minutes of waking, to help you start your day. This is known as the cortisol awakening response (CAR). A disrupted cortisol pattern can lead to difficulty waking up and maintaining energy throughout the day.
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Mood Swings: Persistent high cortisol levels can contribute to anxiety, depression, mood swings and other mood disorders, affecting your overall emotional wellbeing.
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Thyroid Function: Too much cortisol can interfere with thyroid hormones, potentially leading to symptoms of an underactive thyroid (hypothyroidism), such as fatigue, weight gain, thinning hair, dry hands and a sluggish metabolism.
Understanding Your Personal Cortisol Pattern:
Cortisol patterns can vary greatly from person to person, influenced by factors like lifestyle and stress levels. Some people may experience higher cortisol levels in the evening, affecting sleep and relaxation. Others may have a flattened cortisol curve, where levels are high throughout the day, leading to chronic stress.
Understanding your unique cortisol rhythm helps you to tailor strategies for stress management and make lifestyle adjustments that align with your natural rhythm.
There are ways to get a clearer picture of your cortisol levels, such as:
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Testing: Some tests measure cortisol through saliva or urine samples, providing insights into how your levels fluctuate throughout the day.
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Journaling: Keep a journal to track stress levels, energy, and symptoms. Note when you feel stressed or have issues like fatigue.
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Health Apps: Use apps to log mood, stress, and sleep patterns, giving you additional insights into your cortisol rhythm.
How to Naturally Lower Cortisol at Home:
The good news is that managing cortisol levels can be simple and effective from home. Here are some practical tips:
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Eat a Balanced Diet: Focus on whole foods, including fruits, vegetables, lean proteins, and healthy fats. Foods rich in omega 3, vitamins C and B, and magnesium can help balance cortisol.
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Limit Caffeine and Sugar: Both can spike cortisol levels, so try to enjoy them in moderation. Keep caffeine for the mornings and opt for herbal teas in the afternoon. Reduce sugar intake to avoid cortisol spikes.
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Practice Mindfulness: Techniques such as breathwork, meditation, or mindfulness exercises can calm the nervous system and reduce cortisol levels.
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Prioritise Sleep: Aim for 7-9 hours of quality sleep each night. Consider magnesium and ashwagandha supplements for sleep support, which also helps balance cortisol. Create a soothing bedtime routine to signal your body that it's time to wind down.
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Stick to a Consistent Sleep Schedule: Go to bed (ideally before 10pm) and wake up at the same time each day to regulate cortisol levels and avoid hitting the snooze button.
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Stay Active: Regular exercise, like walking, yoga, pilates or swimming, can help lower cortisol levels. Just be mindful not to overdo it—moderation is key!
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Engage in Hobbies and Socialising: Do activities you enjoy, like reading or gardening, to relieve stress. Also, spend time with friends and family and find moments to laugh. Social interactions and laughter can help lower cortisol levels and boost your mood.
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Limit Screen Time: Reduce exposure to screens at least an hour before bedtime to avoid disrupting your natural cortisol rhythm.
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Get Morning Sunlight: Morning sunlight within an hour of waking helps regulate cortisol levels and supports your wake-up process by reducing melatonin (sleep hormone).
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Align Activities with Your Pattern: Schedule demanding tasks and high-intensity workouts during your peak cortisol times, and focus on relaxation techniques in the evening.
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Take Supplements: Ashwagandha is a well researched supplement known to lower cortisol levels and help your body manage stress better. This is our top pick for balancing cortisol, especially when paired with magnesium. Take ashwagandha in the morning and again in the evening with magnesium to improve sleep quality and wake up calm, energised, and focused.
Finding Your Balance: Embracing a Healthier You
Cortisol may be a tiny hormone, but its impact on your health and wellbeing is significant. By understanding how cortisol affects your body and applying these practical strategies, you’re taking meaningful steps toward managing stress, improving sleep, and enhancing overall health.
Balancing cortisol levels isn’t about making drastic changes overnight - it's about finding the right balance for you and integrating these tips into your daily life. As you take proactive steps to manage cortisol, you’ll likely find yourself feeling more energetic, focused, and vibrant.
Remember, achieving balance is a personal journey, and what works for one person might not be the same for another. If you're looking for a more personalised approach, our 1:1 health package could be just what you need.
Our packages focus on three essential pillars: inflammation management, cortisol reduction, and blood sugar stabilisation. With advanced testing designed to address these areas, including high cortisol levels, we take the guesswork out of the equation. You’ll receive a tailored plan designed specifically for you, aimed at balancing cortisol and supporting your overall wellbeing.
Let us work with you to create a customised approach that promotes a healthier, more balanced life. Reach out to learn more about how we can help you become the best version of yourself!