How to Balance Cortisol Levels Naturopathically
You may have heard cortisol lovingly referred to as the “stress hormone.” Maybe you’re thinking that nothing that starts with the word “stress” can be good (we all have enough of that in our lives), but cortisol has roles that transcend the stress response and is essential to many bodily functions. Here at DLW, we are all about balance, so just like with everything else, keeping cortisol balanced and in check is important. Understanding the significance of cortisol in the body can be helpful in knowing how to keep it in an optimal range.
What is cortisol?
For starters, cortisol is classified as a glucocorticoid hormone. This is a fancy way of saying that it’s the kind of hormone that helps deliver glucose to the brain. Cortisol is released by the adrenal glands, which are little glands that sit directly on top of both kidneys. Receptors for glucocorticoid hormones are found in nearly every one of your body’s systems- nervous, immune, reproductive, respiratory, musculoskeletal, skin and nails, and cardiovascular. That being said, you can imagine that cortisol plays a pretty big role in how the body functions.
What does cortisol do?
Where do we begin?!
It’s a known fact that cortisol is an integral component of the body’s stress response. We’ll get to that in a moment. We need a balanced amount of cortisol in our system because it also:
Acts against any inflammation that occurs in the body.
Supports the functions of the immune system
Helps regulate metabolism. Cortisol is catabolic, meaning it breaks down molecules in the body into smaller units and therefore helps provide the body with energy. Now, let’s BREAK DOWN how cortisol relates to stress (get it?)
What does cortisol have to do with stress?
As part of the nervous system, cortisol is released from the adrenal glands when the sympathetic nervous system (SNS) is activated. This portion of the nervous system is responsible for keeping the body on alert when danger is perceived. This can certainly be helpful to us in terms of keeping us on our toes when we are faced with a threatening situation that we need to appropriately react to. Dodging a Citi Bike zooming through the bike lane while crossing the street or running to catch your train right as the doors are closing are some classic New York examples of this.
This function of cortisol gets a bit tricky when it comes to undue stress on the body. When you feel anxious about a situation, you may notice your heart beats rapidly and your stomach flutters. Maybe your palms get sweaty and you find it difficult to breathe deeply. You may just be thinking about your workload the next day or about meeting your Hinge date for the first time, but your body is reacting as if you were needing to fight off or flee from a life threat.
Now imagine having this response daily, even hourly, due to situations that are extremely stressful to you regardless of their objective level of seriousness. When the SNS is activated regularly, the levels of hormones that are released during those moments increase in the bloodstream. For people who are chronically experiencing stress and anxiety, elevated cortisol is an old friend.
The body’s stress response can also be induced in situations that are more biological than mentally driven. Inflammation, sleep deprivation, and strenuous exercise are examples of this.
As mentioned above, cortisol is produced to initiate an anti-inflammatory response, so excess inflammation often results in higher concentrations of cortisol in your systemic circulation.
The release of cortisol is mediated by a physiological axis that follows the circadian rhythm, so cortisol is highest in the morning to help you get up and out of bed and lowest at night to allow your body to start slowing down and prepare for a restful evening. Irregular or disrupted sleep cycles can cause cortisol levels to go haywire.
You know that we are huge exercise advocates here at DLW, but there is such thing as too much of a good thing. If your exercise routine is causing excess inflammation and/or pain, exhaustion, or mental stress, it is no longer as beneficial to you as you may think. All of this can raise cortisol levels, which can be especially frustrating for those who use intense exercise as a method of weight loss or stress relief. This is because excessive cortisol levels are known to cause white adipose (fat) tissue to collect in the abdominal region, specifically below the belly button. It also increases appetite, specifically for calorically dense foods that can provide a lot of energy.
How do I know if my cortisol is high?
A blood draw or 24-hour salivary collection (which is the gold standard) can easily measure cortisol levels in the body, but there are consequences of high cortisol levels to keep an eye out for as well. If you have been experiencing:
Unexpected weight gain or difficulty losing weight
Issues with sleeping
Moodiness
Decreased energy
Increased blood pressure
Sensitivity to lights and noise
Jumpiness or hypervigilance
Light-headedness or temporary loss of vision (“blacking out”) when going from sitting or lying to standing vertical
and can attest to:
High stress or anxiety levels
Feeling “wired but tired”
Increased inflammation (this can look like acne, illness, physical injury, strenuous exercise, etc)
Sleep disturbances
then you may have elevated cortisol levels.
How can I balance cortisol levels naturally?
Knowing the culprits of elevated cortisol makes it easier to take action to restore balance. There are additional ways to help balance cortisol, such as mindful nutrition and supplementation. Here are some great steps to take:
Do what you can to reduce your mental stress. This may look like journaling, meditating, regularly seeing a mental health professional, doing yoga or other gentle forms of exercise (Pilates, walking in nature), finding a hobby that you enjoy, or spending more time with friends.
Prioritize your sleep! Seven to nine hours of sleep is the sweet spot for feeling most energized, and it even varies within that window from person to person. Try to get adequate sunlight during the day, especially full spectrum light, first thing in the morning, which essentially means, open your blinds/curtains first thing after you wake up to let the sunshine in. Also, ensure your sleeping area is dark at night to align your body with its natural circadian rhythm. Set a bedtime reminder and a morning alarm so that you are going to bed and waking up on a schedule. That way, your body will adapt and expect these, making both much easier. Reducing mental stress may also help with sleep.
Eat a nutritious diet and avoid foods that increase cortisol production. Examples of foods that do this are:
Added sugars (check the “added sugars” part of the nutrition label),
Refined grains (such as white bread and white rice)
Saturated fats.
Foods that can help balance cortisol levels include:
Dark chocolate (you don’t have to tell us twice!)
Whole fruits and vegetables, meaning they are as close to their original, from-the-ground form as possible
Fatty fish like tuna and salmon
Nuts and seeds
Pro/prebiotic foods such as yogurt (even dairy-free), kimchi, and kombucha
Whole grains (brown rice, quinoa, farro, 100% whole wheat bread and pasta)
Water – minimum of 80z/day
Supplement! Certain supplements can work wonders in bringing your wellness to the next level. A few types of supplements that can help balance cortisol are:
Adaptogens such as Rhodiola or Ashwagandha. Adaptogens are powerful herbs that quite literally help your body “adapt” to stressful situations and respond more calmly, thereby reducing anxiety.
Omega-3 fatty acids, which are known to improve mood and memory. Try to get these from food first and foremost!
Pro- and prebiotics, which can help diversify your gut bacteria and therefore support your mental well-being. Similar to those omega-3s, food is your best first source of these.
Herbs that promote relaxation, such as chamomile, lavender, and valerian root (especially calming when consumed as a nice, warm cup of tea while watching your favorite show or reading a good book)