12 Ways to Lower Cortisol Levels

The human body’s reaction to any stressful situation is triggered by a hormone produced by the adrenal glands called cortisol. Its production is exacerbated due to various reasons such as psychological issues, stress, depression and anxiety, which may occur due to difficulties in maintaining work-life balance and hormonal or metabolic distress. Consequently, when cortisol levels in the body increase, it can result in various health-related issues. In this blog, we’ll dive deep into the role of the body’s main stress hormone, signs of high cortisol levels, effective ways to lower cortisol, and more. 

How Chronic High Cortisol Levels Can Negatively Impact Health:

Chronic stress can cause disruptions in the response system, resulting in high production of cortisol and other stress hormones that can put your body at a high risk of many physical and mental ailments. Elevated cortisol levels may cause hypertension, hormonal imbalances, weight gain, hirsutism in females, poor immunity and insomnia. 

To better understand healthy coping mechanisms for dealing with stress, below are various factors that exacerbate cortisol production, its repercussions on the body, and strategies to minimise or eradicate its effect by achieving overall well-being.

What is cortisol, and what is its role in the body?

The triangle-shaped organs on top of our kidneys are called adrenal glands. They are responsible for making the steroid hormone cortisol, also called the stress hormone. It engages our brain and controls emotions such as fear, stress, and motivation. The secretion of cortisol in the body is managed by the HPA (Hypothalamus Pituitary Adrenal) axis. Cortisol is released from the brain when the body reaches a challenging situation and is important for the body’s fight-or-flight response to tackle unforeseen circumstances.

1. Some of the functions of cortisol include:

• Managing blood sugar levels and blood pressure
• Lowering inflammation
• Managing the usage of fats, proteins, and carbohydrates by the body
• Regulating the sleep-wake cycle
• Controlling appetite and metabolism & supporting weight management

2. Signs of High Cortisol Levels

• Weight gain, especially in the abdomen and facial area
• Longer recovery period and slow wound healing capacity
• Low sex drive
• Weak immunity
• Premature ageing
• Irregular menstruation cycle
• Difficulty in focusing and concentrating
• Excessive hair growth (hirsutism) in females and thinning hair in males
• Fat deposition
• Muscle weakness in upper arms and thighs.
• High blood sugar levels, which often turn into Type 2 diabetes
• High blood pressure (hypertension)
• Weak musculoskeletal system
• Poor appetite which ultimately turns into eating disorders like anorexia nervosa.

How to Lower Cortisol Levels

1. Engage in fitness activities and workouts

• Strength training and other physical activities such as swimming, cycling, jogging, and running may help reduce stress by releasing endorphins and lowering adverse health effects due to high levels of stress. 1-2 hours of low- to moderate-intensity workouts 4-5 days per week can promote good health and reduce stress and cortisol levels.

2. Ample amounts of sleep

• Higher cortisol levels may result in sleep issues such as insomnia and sleep apnea, compromising the quality of sleep and the sleep-wake cycle.Thus, it is important to prioritise sleep to regulate energy levels and reduce the risk of chronic diseases.
• Improving the quality of sleep involves focusing on having a concrete bedtime routine. This means going to bed and waking up at the same time each day, avoiding caffeine, nicotine, or alcohol, limiting screen time, and avoiding taking afternoon naps because of boredom. These remedies can help manage blood cortisol levels.
• Practicing good sleep hygiene by changing the bedsheets and pillow covers regularly can also improve sleep quality which helps promote balanced cortisol levels.

3. Stress management through mindful practices

• Indulging in mindful practices such as yoga, meditation, and journaling (writing your thoughts in a diary) about things that trigger your stress can help with recognising patterns, researching possible solutions, and accepting yourself without judgment may lower cortisol levels in people with anxiety disorders.

4. Deep breathing

• Deep breathing techniques help lower cortisol levels by stimulating the parasympathetic nervous, which helps manage stress.
• According to a study, diaphragmatic breathing can decrease stress and cortisol levels by relaxing the nervous system.

5. Developing hobbies and laughing

• Hobbies like dancing, gardening, reading, painting, learning a new language, and watching movies and TV shows are therapeutic exercises necessary for overall well-being and may also result in lower cortisol levels.
• In addition to this, activities like laughing yoga, which promotes authentic but deliberate bursts of laughter, can also reduce stress, improve mood, and decrease cortisol levels.

6. Maintaining healthy relationships

• According to a study, supportive friendships and family relationships improve quality of life and decrease the urge to self-isolate.
• It is important to have quality interactions with your family and friends to lower the risk of increased cortisol levels.
• Relationships, both romantic and platonic, contribute to emotional and physical well-being.
• Being emotional and affectionate towards people should not be considered a sign of weakness but a weapon to beat stress and lead a fulfilling life.

7. Managing stressful life events

• Stressful life events such as divorce, death of a loved one, experiencing trauma, violence, new health issues, losing or getting a new job, moving to a new place) where one begins to question their self-identity and goes into a spiral of self-doubt and whimsy can result in increased cortisol levels.
• In conditions like these, one should not feel scared to ask for help and should seek support from family, partners, friends, resources, support groups, or professional mental health providers.

8. Nutrition and diet

• According to a study, there is a direct relationship between stress and appetite-controlling hormones and dietary intake in women. Women under stress consume more carbohydrate and calorie-rich foods for comfort, resulting in overeating, leading to weight gain and gastrointestinal disturbances. This is because salivary cortisol receptor levels get elevated during stress leading to consumption of calorie-dense food sources to lower these receptors.
• It is important to consume a diet with nutrient-rich foods that can help manage stress and reduce cortisol, such as healthy fats (avocado, nuts, seeds, fish, olive oil), green tea, dark chocolate, whole grains (millets), legumes, lentils, and probiotics (curd, buttermilk, fermented food like kimchi). These can help lower cortisol levels.

9. Supplements

• Omega 3 capsules provide high-quality omega-3 fatty acids, which may help lower cortisol levels by lowering inflammation levels and induced cortisol levels due to oxidative stress. Omega-3 also strengthens joints, reduces inflammation, improves cognitive function, and boosts heart health by lowering bad cholesterol. This reduces cortisol levels by acting as a catalyst to reduce oxidative stress.
• Ashwagandha is an adaptogenic herb that helps reduce cortisol levels by reducing stress and anxiety. Research studies have shown that ashwagandha extract can act on pathways of neurotransmitters such as gamma amino butyric acid and serotonin, which help manage 
  cortisol levels.
  
  Low vitamin D3 levels induce various psychiatric conditions like anxiety, panic attacks, mood fluctuations, and depression. This is because vitamin D3 regulates the enzyme that converts the amino acid tryptophan to serotonin, a neurotransmitter affecting our mood and brain development. Hence, vitamin D capsules can act as a medium to reduce stress and lower cortisol levels for improved mental health.

10. Talking to a mental healthcare professional

• Working with a psychologist and taking regular therapy sessions is a powerful tool to overcome hidden fears and complexities of day-to-day life.
• A therapist can not only help you navigate contemporary stress-inducing situations but can also objectively teach you how to set boundaries and take you on a journey of self-exploration.
• Cognitive behavioural therapy can develop self-perceptions that are not clouded by negativity.

11. Rediscovering faith

• Amidst negativity, many people also turn to faith, religion, and spirituality as a coping mechanism to deal with stress.
• According to research, spiritual beliefs and cultural practices are linked with overall well-being and a greater sense of hope and community, which can act as a fortress against mental health issues such as depression, anxiety, and other stress-inducing factors.
• Although not everyone can experience spirituality in the same way, some may find it helpful to reconnect with nature and their inner self.

12. Adopting a pet

• Despite studies on animal-human interactions being comparatively new, some have proven that interacting with animals decreases high levels of cortisol and lowers blood pressure. Other studies have found that animals can increase feelings of social support and loneliness and improve your mood.

Conclusion

To sum up, managing cortisol levels is vital for optimal health, as prolonged high levels of cortisol can result in various mental and physical health issues such as depression and anxiety and worsen your quality of life by inducing sleep disturbances, immune dysfunction, impairment in cognitive function, weight gain, and elevated risk of cardiovascular disease.

Thus, effective management of cortisol levels through regular exercise, a balanced diet, and stress reduction techniques can help lower cortisol levels, and promote overall well-being.

FAQs

1. What happens if cortisol levels are too high?

Prolonged high cortisol levels can weaken the immune system, elevate mood disorders like depression and anxiety, cause sleep disturbances leading to insomnia or sleep apnea, and craving for high-calorie foods and fat storage, resulting in weight gain.

2. What foods help lower cortisol?

Omega-3 fatty acid-rich foods such as fish like mackerel and salmon, dark chocolate if consumed in moderation, citrus fruits, banana, green vegetables like broccoli and bell peppers, and magnesium-rich foods like nuts, seeds, and legumes, along with fermented foods and probiotics like kimchi and curd, can help lower cortisol levels during stressful conditions.

3. Can exercise help reduce cortisol?

Yes, low-intensity exercises like walking, yoga, and pilates do help with managing cortisol levels; however, high-intensity workouts may increase cortisol levels temporarily if done for long periods without proper diet, rest, and recovery.

4. How does sleep affect cortisol levels?

Irregular sleep-wake cycles, poor quality of sleep  deprivation may induce fatigue and stress, thus increasing cortisol levels. Hence, it is important to get a proper sleep of 7-9 hours along with a well-balanced diet and moderate exercise for stress management and overall well-being.