If the endocannabinoid system were a movie, cortisol would be the villain. Also known as the “stress hormone,” cortisol seems to be the culprit of every health problem under the sun: mood swings, weight gain, bloating, skin problemsinsomnia, etc.
It turns out that some of the fears surrounding cortisol may be justified. After all, this hormone affects nearly every system in your body—cardiovascular, neurological, respiratory, reproductive, musculoskeletal, and immune, to name a few. Therefore, if cortisol levels are consistently too high, any (or all) of these functions can become out of control.
Feeling “uncomfortable” lately? Suspect high cortisol could be the bad guy in your personal biopic? Learn how to help lower cortisol naturally to support your mental and metabolic health.
What does cortisol do?
Like any hormone, cortisol Directs cells, tissues, and organs to perform various tasks. Especially during times of stress, cortisol helps the body respond—hence, it’s called the “stress hormone.”
Once a threat is perceived—whether it’s imminent physical danger or the final level of a video game—cortisol orders the release of two other substances that are critical to the body’s response:
Adrenaline Increase your heart rate to take action, and
blood sugar (glucose) to meet the resulting energy needs.
Cortisol also deprioritizes tasks that are not immediately needed, such as immune, digestive, and reproductive functions, to preserve resources for current threats.
But cortisol also works continuously throughout the day, rising and falling as needed to keep blood pressure, blood sugar, and inflammation at normal levels.
So, although it gets a bad rap, your body needs cortisol to function properly.
Just not too much.
Signs of High Cortisol
While cortisol helps keep you healthy in the short term, long-term (meaning sustained over time) high cortisol levels can be problematic. Here are the most common symptoms of high cortisol.
1. Difficulty sleeping
Cortisol levels naturally morning peak Helps you transition from sleep to wakefulness. Cortisol then gradually decreases throughout the day in preparation for sleep, reaching its lowest point Around midnight.
However, chronically elevated cortisol disrupts this cycle.
“High cortisol levels can make it difficult Falling asleep and staying asleep, leading to insomnia,” says Dr. Jennifer Pflegerharan osteopathic physician who is dual board certified in emergency and integrative medicine.
if you have experienced chronic insomnia — Having difficulty falling asleep, staying asleep, or getting quality sleep 3 or more nights a week for more than three months — Seek help from your healthcare provider.
2. Weight gain
Extra cortisol brings extra blood sugar, which is helpful when you need energy to run across rolling boulders, and helpful when you’re at your desk fretting over overdue bills. help. Over time, excess blood sugar caused by chronically high cortisol is stored as fat.
Additionally, chronically elevated cortisol tell your body It needs fats and carbohydrates to mount a fight or flight response to any threat it faces. This will increase appetite – also make you crave Sweets, high-fat, high-energy foods, Not conducive to Maintain a healthy weight.
3. Skin problems
Elevated cortisol levels can have effects on the skin.
First, cortisol can let your skin Being more sensitive, Dr. Pflegerhar notes, is more susceptible to irritation and infection. High levels of cortisol can also Accelerate skin agingThis can lead to wrinkles, fine lines and loss of elasticity, she says.
It may even cause breakouts. “High cortisol levels increase oil production “, Pfleghaar said.
4. Bloating, constipation and gas
As mentioned before, cortisol disrupts digestion. Over time, at a high enough level, this may cause problems Such as bloating, constipation and gas, Pflegerhar said.
Chronically high cortisol can also lose balance “This is critical for digestion and overall gut health,” Pflegerhar said.
5. Hot flashes and night sweats
Research Research shows that some women experience increased cortisol levels in late menopause. Among other things, cortisol Will cause body temperature to rise.
What causes high cortisol levels?
A combination of environmental, dietary, and other lifestyle factors may contribute to chronically elevated cortisol.
1. Pressure
When your body experiences stress, it triggers a chain of events: The brain’s hypothalamus sends a distress signal to the pituitary gland, which then tells the adrenal glands on top of the kidneys to release cortisol to help you deal with the threat.
This hormonal trinity is called Hypothalamic-pituitary-adrenal (HPA) axisit looks like this:
Pressure >> Hypothalamus >> Pituitary gland >> Adrenal gland >> cortisol
But the cortisol response, like the threat it’s countering, should be short-lived. If the hypothalamus constantly senses danger—deadlines, commutes, kids to feed—it commands a steady stream of cortisol.
2. High-energy foods
High cortisol levels can make you crave fatty, sugary foods, and once eaten, may result in Reduce cortisol, at least temporarily. But the effect isn’t necessarily beneficial: Researchers worry that when people turn to sweet, starchy and flavor-rich foods to relieve stress, it may encourage overconsumption of high-calorie foods.
also, evidence Cumulative consumption of high-sugar foods has been shown to increase cortisol levels over time.
Of course, a high-sugar diet can also cause high blood sugar, and high blood sugar itself May cause stress to your body. This keeps your stress response activated, causing your sugar cravings to increase, trapping you in a destructive cycle:
Increased stress>>increased cortisol>>increased blood sugar>>increased stress
3. Life stages
Elevated cortisol levels are normal fluctuates throughout life cycle. The study found that cortisol follows a U-shaped trajectory over time, declining during the 20s and 30s, stabilizing in the 40s and 50s, and increasing thereafter.
In addition, cortisol has been discovered Increases during menopause.
4. Physical condition
In some cases, the culprit may be medical in nature, e.g. Cushing’s syndrome. Although rare, Cushing’s syndrome occurs when the body continues to produce too much cortisol.
If you suspect you have a serious condition, it is strongly recommended to consult a medical professional.
5. Certain drugs
Taking corticosteroid drugs to treat asthma, rheumatoid arthritis, and other autoimmune diseases may cause Cushing’s syndrome because these drugs Very similar to cortisol. If you think you may have Cushing’s syndrome or another condition, talk to your healthcare provider.
How to Reduce Cortisol Naturally
If there is no attributable medical problem, you can help suppress cortisol by making some lifestyle changes. Try these tips to help reduce cortisol naturally.
1. Balanced diet
The foods you eat regularly can support or sabotage your efforts to maintain healthy cortisol levels.
To help control cortisol, eat a diet rich in Nutritious natural foodsincluding fruits, vegetables, whole grains, lean proteinand healthy fatsPflegerhaar suggested. one study Research shows this approach can significantly reduce cortisol levels compared to a high-fat diet add sugar, refined grainsand saturated fat.
2. Exercise regularly
Physical activity is a stressor. Therefore, it triggers a brief spike in cortisol.
But don’t worry; this boost only lasts a few hours. and, Research Regular exercise is recommended to train your body to handle stress better so that your cortisol levels don’t remain elevated for long periods of time.
One caveat: “While exercise is beneficial, excessive strenuous exercise can increase cortisol,” Pflegerhar says. She suggests balance high intensity exercise and restorative activities Such as mobility, stretching, etc. time spent in nature.
3. Emphasis on stress management
Given the central role chronic stress plays in elevating cortisol, stress management is critical.
“Stress management practices, e.g. mindfulness meditationdeep breathing exercises and other relaxation techniques can reduce stress and lower cortisol levels,” Pflegerhar said.
become one studyPeople with generalized anxiety disorder who participated in a mindfulness-based stress reduction program experienced greater reductions in adrenocorticotropic hormone (the hormone that tells the adrenal glands to produce cortisol) than those who did not participate in the program.
4. Get the recommended amount of sleep
Getting enough sleep can help reduce stress levels the next day.
“make sure seven to nine hours Getting quality sleep each night helps regulate cortisol levels,” Pflegerhar said. It also helps to align your sleep-wake schedule with sunrise and sunset, she adds.
Engaging in relaxing activities before bed can help you calm down and fall asleep more easily. Ditch the TV, computer, phone and tablet and try stretching, reading, journaling, meditating or taking a warm bath.
5. Try key supplements
It’s always best to get your nutrients from food. However, for some people, adaptive Herbal, vitamin and mineral supplements can help control stress responses. You may be able to reduce cortisol by taking important supplements.
- Rhodiola rosea Root extract is an herb that may Help the body Adaptation to stress and stress-related fatigue.
- ashwagandha is a well-researched herb Shown Helps reduce cortisol and supports sleep.
- Vitamin B12 It is a water-soluble vitamin found in animal products and is essential for nervous system health.
- Vitamin D A hormone in its own right, it may help increase the efficiency of cortisol.
- magnesium is a mineral may help reduce Cortisol production*, says Pfleghaar.
Some herbs, vitamins, and minerals may interact with medications or cause side effects if consumed in excess. Talk to your doctor before using supplements to help maintain healthy cortisol levels.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.