The Complete Guide to Understanding Cortisol and How to Lower Your Cortisol Levels

Cortisol

You've probably heard about cortisol but what does it really do in our bodies? Cortisol is known as our body's "stress hormone" and it plays an important role in how we respond to stress. When it's in balance cortisol supports everything from energy levels to immune function, but when cortisol levels are too high it can have negative effects on our physical and mental health. In this guide we'll discuss what cortisol is, how to recognize if you have high cortisol levels and steps you can take to get your cortisol levels in check.

The Body's "Stress Hormone"

Cortisol is a hormone produced in our adrenal glands which sit on top of our kidneys. Cortisol is released in response to stress and helps us manage our "fight or flight" response by giving us quick energy, improving focus and reaction times and supporting resilience. Beyond just stress cortisol plays a role in other important functions like regulating blood sugar, supporting metabolism, reducing inflammation and maintaining blood pressure. In moderate and healthy doses cortisol is beneficial however chronic stress can keep cortisol levels elevated which can lead to a number of health issues over time. 

How To Recognize High Cortisol Levels

It's important to know signs of high cortisol so you can identify if higher cortisol levels are a concern for you. Symptoms of prolonged elevated cortisol levels can include weight gain, in particular around the stomach, high blood pressure and an increased heart rate, fatigue and/or difficulty sleeping, mood swings, anxiety, muscle weakness and frequent colds or a weakened immune system. 

Can Cortisol Levels Be Tested?

Yes, cortisol levels can be tested via a variety of methods and if you suspect you have high cortisol testing can provide clarity. There's three main ways to test cortisol levels...

Saliva Tests:Saliva tests are often preferred as they are convenient and measure cortisol fluctuations throughout the day, they also don't require a blood draw.

Blood Tests: A single blood test, typically in the morning when cortisol highest can give a snapshot of your levels.

Urine Tests: A 24 hour urine collection can show average cortisol levels throughout the day.

What Foods Can Help Lower Cortisol?

The foods we eat can affect our cortisol levels. Some top choices to help manage cortisol levels are magnesium rich foods like leafy greens, pumpkin seeds and almonds are all high in magnesium, a mineral which has been shown to support stress reduction. 

Omega 3 Fatty Acids which can be found in salmon, walnuts and flaxseeds provide Omega-3 Fatty Acids which can help reduce inflammation and stress.

Lastly Antioxidant rich foods like berries, citrus fruits and dark chocolate contain antioxidants that can help protect against oxidative stress. 

You can also help avoid spikes in cortisol by limiting or avoiding completely caffeine and sugary snacks which can create rapid spikes in energy followed by crashes that stress the body and increase cortisol production. 

What Supplements Can Help Lower Cortisol Levels?

There's a number of supplements which can help naturally lower cortisol levels, these include...

Ashwagandha: Ashwagandha is an adaptogenic herb which has grown in popularity in recent years due to its ability to help the body respond to stress and may help lower cortisol levels

Magnesium: Magnesium is known as "Nature's Relaxer" and can support relaxation and stress reduction

L-Theanine: Found in green tea and promotes calm without drowsiness making it a popular supplement for daytime stress management

Rhodiola Rosea:Rhodiola is another adaptogen which may reduce fatigue and improve resilience to stress

How Does Cortisol Affect Men vs. Women

Cortisol affects men and women in different ways. Men experiencing elevated cortisol levels may have their testosterone levels impacted and it may harm their ability to build muscle as well as affect the metabolic rate. In women cortisol can interfere with reproductive hormones like estrogen and progesterone and can affect menstrual cycles and fertility. 

What Is A Cortisol Detox?

We hear a lot about various detoxes these days ie digital detoxes and others. A cortisol detox typically involves things like engaging in regular physical activity like low to moderate intensity exercises like walking, yoga or swimming. Staying hydrated is also important, making sure to drink 8-10 glasses of water daily. Spending time in nature as well as grounding ie walking barefoot can help to reduce stress and promote relaxation as well as limiting screen time overall, but particularly before bedtime. 

Conclusion: Balancing Cortisol For A Healthier Life

Cortisol is a powerful hormone that affects almost every aspect of our health. Keeping cortisol in balance and recognizing symptoms of high cortisol can make a big difference. Our diets and lifestyles can greatly affect our cortisol levels and beginning with one or two small steps whether it be a daily walk or a mindful moment in the morning can help reduce cortisol levels and lead to a more balanced life.

Author

John has been helping people in the fitness and nutrition industry for over 10 years. He is an avid biker, hiker and fitness enthusiast. Most notably, you can find him on Youtube instructing viewers about the newest products to hit the supplement industry.

John Frigo