High cortisol levels due to stress? This is perfectly normal, but can also become a problem if you're under constant stress. We'll show you 6 hacks to naturally lower the stress hormone.
TABLE OF CONTENTS
1. What is cortisol?
Cortisol, also known as hydrocortisone, is a hormone produced naturally in the adrenal cortex . It belongs to the so-called glucocorticoids. Glucocorticoids are steroid hormones and play an important role in glucose metabolism .
At the same time, cortisol is known as THE stress hormone ! When your nervous system is under stress—for example, due to an upcoming challenge, time pressure, an argument, or frightening thoughts—cortisol is released in the adrenal cortex.
In addition to its role in the body's stress response , cortisol is also involved in numerous metabolic processes and, as an antagonist to the sleep hormone melatonin, regulates your circadian rhythm . Cortisol also has the ability to inhibit the release of the feel-good hormone serotonin.
As you can see, cortisol has many different functions, all of which are very important for your everyday life! Without cortisol, you feel tired, worn out, and weak. However, an excess of cortisol can also be problematic and impair your well-being in the long term .
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2. Cortisol levels and their effects
Cortisol is present in the blood in different amounts at different times of the day, with concentrations highest between 6 and 8 a.m. and reaching their lowest point at midnight .
Cortisol levels fluctuate greatly throughout the day: measured in blood serum, the concentration is between 45 and 225 µg/l between 7 and 9 a.m., but only between 3 and 5 p.m. and 30 to 165 µg/l !Cortisol levels throughout the day are closely linked to the hormone's effects: At night, the sleep hormone melatonin is primarily released to stimulate deep sleep and the important REM phase. During this time, many detoxification and regeneration processes take place in the body and brain.
High cortisol levels would lead to restless sleep and prevent you from even reaching the deep sleep phase. Low cortisol levels also help your body regenerate.In the morning, however, it's the other way around: Cortisol levels rise , getting you out of bed at dawn. Melatonin levels drop sharply, and you get a serious cortisol boost to start the day awake, focused, and full of energy .
In addition , stress, hypoglycemia, or pregnancy can also increase cortisol levels. The stress response and hypoglycemia, in particular, can occur repeatedly throughout the day , leading to significant deviations from the values mentioned above.
Because of its role in glucose metabolism, cortisol also kicks in when your body doesn't have enough carbohydrates available. High blood sugar is important for quickly getting new energy during times of stress . If your blood sugar is too low or needs to be raised after eating , you'll also experience a cortisol surge.
3. Cortisol as a stress hormone
Cortisol, also known as hydrocortisone, is a hormone produced naturally in the adrenal cortex . It belongs to the so-called glucocorticoids. Glucocorticoids are steroid hormones and play an important role in glucose metabolism .
At the same time, cortisol is known as THE stress hormone ! When your nervous system is under stress—for example, due to an upcoming challenge, time pressure, an argument, or frightening thoughts—cortisol is released in the adrenal cortex.
In addition to its role in the body's stress response , cortisol is also involved in numerous metabolic processes and, as an antagonist to the sleep hormone melatonin, regulates your circadian rhythm . Cortisol also has the ability to inhibit the release of the feel-good hormone serotonin.
As you can see, cortisol has many different functions, all of which are very important for your everyday life! Without cortisol, you feel tired, worn out, and weak. However, an excess of cortisol can also be problematic and impair your well-being in the long term .
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4. Cortisol excess: Why you should avoid chronic stress
An excess of cortisol can be the result of either an illness or chronic stress . Often neglected in this context is the job as a source of stress. Especially if you enjoy your job, you probably don't find the associated time and deadline pressure so bad.
Nevertheless, even with sustained positive stress, cortisol continues to be released. This primarily affects your supply of the hormones serotonin and melatonin. Accordingly, mood swings and sleep disturbances, or difficulty staying asleep, are among the classic symptoms of excess cortisol.
Based on the effect and function of the stress hormone, you can also deduce all other symptoms: heart disease, high blood pressure, obesity and concentration problems .
If this condition persists for a long time, the disrupted interplay of the hormones prolactin and cortisol can even lead to a significantly increased sensitivity to pain . Therefore, lowering your cortisol levels is urgently needed now!
5. Bye bye cortisol - 6 hacks that naturally reduce the stress hormone
Now you're probably a little scared, right? But you don't need to be. With a few targeted hacks, you can ensure that you consistently lower your stress levels and, in turn, your cortisol levels . This way, you not only provide your body with conscious relaxation but also protect it from the unwanted side effects of excess cortisol!
1. Reduce sugar consumption
First, the good news: Foods don't contain cortisol per se . The hormone can only be produced directly in the body! Nevertheless, certain foods can promote the release of the stress hormone.
This is primarily due to glucose metabolism . If you eat a diet rich in sugar and carbohydrates, your body regularly releases cortisol to increase blood sugar and prevent the sugar from being deposited in fatty tissue . This is actually a sensible process, as it provides your body with quick energy.
Nevertheless, this leads to repeated surges of cortisol in the body, which initially have a stimulating effect and then, due to the subsequent release of insulin, ultimately have a tiring effect .
Accordingly, you should try to avoid sugar as much as possible and get most or all of your carbohydrates from whole grain products . Cheat tip for those with a sweet tooth: The worst cortisol-boosting snacks are sweet baked goods! So, when in doubt, skip cakes and the like and reach for good old chocolate .
2. Avoid caffeine
Yes, unfortunately, it's true: Even your beloved morning coffee can significantly boost cortisol release. The caffeine in coffee, energy drinks, and the like stimulates the adrenal cortex , which then releases more cortisol.
Heavy caffeine consumption can not only make you feel alert , but also cause an increase in stress hormones. If you want to keep your cortisol levels low, you should at least limit your coffee consumption somewhat .
Alternatives like green tea or guarana can also help, as they contain less caffeine . Studies have even shown that green tea, in particular, has a relaxing effect [2]!
3. Avoid saturated fats
Fat can also raise your cortisol levels! Saturated fats from fried foods, in particular, unfortunately have this side effect. French fries, burgers, and the like contain high amounts of so-called "trans fats ," which raise cholesterol levels.
Your body usually responds to this with a release of cortisol. The goal is to lower cholesterol levels again. The higher your cholesterol level, the more cortisol needs to be released . So, before your next portion of fries, you should carefully weigh the pros and cons!
4. Breathwork & Meditation
Are you already depressed about all the things you're supposed to cut out? Understandable. But hey, there are also plenty of cool new habits that can reduce your stress levels . Breathing exercises and meditation, for example—preferably at the same time!
Studies have shown that regular meditation sessions can improve cortisol levels . This is certainly due not only to the focus on inner peace and balance, but also to deep abdominal breathing [3].
5. Sports
Exercise is also a definite cortisol killer— at least afterward . During a tough workout, quite a lot of adrenaline, as well as noradrenaline and cortisol, are released . Your body essentially goes into a small, self-induced stress reaction.
After exercise, however, cortisol levels drop significantly, and the feel-good hormone serotonin is released. Even if you're already stressed , exercising can help. This provides a suitable outlet for the cortisol in your blood . Although exercise generally has a stimulating effect, there are also types of exercise that can immediately lower your cortisol levels . This is especially true for calming movements like yoga or Pilates .
6. Boost melatonin levels
Sleep disturbances are one of the classic symptoms of excessive cortisol release. Nevertheless , nothing has as positive an effect on your stress levels as good, deep sleep! This also lies in the paradox of the stress-sleep relationship : Stress disrupts sleep, and sleep is necessary to reduce and recover from stress [4].
To break this vicious cycle , you can take a high-quality melatonin supplement . This will indirectly promote better sleep and a more balanced hormone balance.
Especially in extremely stressful times , it helps to first reduce tension with exercise and meditation and then follow it up with a melatonin product .
This way you can reduce stress and then give your body a well-deserved rest.
6. Conclusion
Cortisol is a vital hormone produced in the adrenal gland. It is primarily known for its role in stress metabolism , but also fulfills numerous other functions.
Since blood sugar and cholesterol levels are also closely linked to cortisol, an unhealthy diet often further promotes the release of this stress hormone . In the worst case, this can lead to a cortisol excess .
Fortunately, there are many activities you can actively use to lower your cortisol levels ! In addition to a holistic lifestyle and plenty of rest, these include changing your diet , reducing your caffeine consumption , and targeted stress reduction through exercise, meditation , or breathwork .
Since good sleep also contributes to stress reduction, a melatonin product can also be helpful .
SOURCES
[1] Thau, L.; Gandhi, J.; Sharma, S. (2021), Physiology: Cortisol, StatPearls, Internet, https://www.ncbi.nlm.nih.gov/books/NBK538239/ .
[2] Midownik, C.; Maayan, R.; […]; Ritsner, MS (2011), Serum levels of brain-derived neurotrophic factor and cortisol to sulfate of dehydroepiandrosterone molar ratio associated with clinical response to L-theanine as augmentation of antipsychotic therapy in schizophrenia and schizoaffective disorder patients, Clinical Neuropharmacology, Volume 34, Issue 4, p. 155-160, https://www.ncbi.nlm.nih.gov/pubmed/21617527 .
[3] Carlsen, LE; Speca, M.; [...]; Goodey, E. (2004), Mindfulness-based stress reduction in relation to quality of life, mood, symptoms of stress and levels of cortisol, dehydroepiandrosterone sulfate (DHEAS) and melatonin in breast and prostate cancer outpatients, Psychoneuroendocrinology, Volume 29, Issue 4, p. 448-474, http://www.psyneuen-journal.com/article/S0306-4530(03)00054-4/abstract?cc=y= .
[4] Choi, D.-W.; Chun, S.-Y.; [...]; Park, C.-P. (2018), Association between Sleep Duration and Perceived Stress: Salaried Workers in Circumstances of High Workload, International Journal of Environmental Research and Public Health, Volume 15, Issue 4, p. 796, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5923838/ .
