Cortisol: The "Stress Hormone" You Need to Know About (and How to Keep It in Check!)
- Corey Tess | Core Consulting
- Nov 18, 2024
- 4 min read
Cortisol, often called the "stress hormone," is one of the most important hormones in our bodies. Produced by the adrenal glands, cortisol plays a key role in how we respond to stress—but it does so much more than that! In balanced amounts, cortisol helps us handle everyday challenges and even regulates our metabolism, energy, immune function, and more.
However, when cortisol levels are consistently high, it can start to create problems, from anxiety to poor sleep and weight gain. So, let’s explore what cortisol does, why it’s essential, signs that it may be too high, and how to bring it back into balance.
What is Cortisol, and Why Does the Body Need It?
Cortisol is a hormone produced by the adrenal glands, which sit on top of your kidneys. It's released in response to stress and plays a big part in our "fight or flight" response. When you're in a stressful situation—like giving a presentation or racing to meet a deadline—your body releases cortisol to help you stay focused, alert, and ready to respond.
Here’s what cortisol does for us:
Regulates Energy Levels: Cortisol helps convert food into energy, ensuring you have fuel throughout the day.
Supports the Immune System: It has anti-inflammatory properties, helping to control the body’s immune response.
Balances Blood Pressure: Cortisol helps keep your blood pressure stable, which is critical for heart health.
Manages Mood: Cortisol plays a role in stabilizing mood and emotional resilience.
When cortisol is functioning well, it supports your health and keeps you alert and responsive. But when it’s too high for too long, problems can arise.
Signs of High Cortisol: When Stress Gets Stuck in Overdrive
When cortisol is constantly elevated, your body may start to show signs of stress overload. High cortisol isn’t just a temporary issue; if left unchecked, it can contribute to long-term health problems.
Here are some common signs of high cortisol levels:
Weight Gain (especially around the belly)
Difficulty Sleeping or waking up feeling unrested
Anxiety and Mood Swings
Sugar or Salt Cravings (as the body seeks quick energy boosts)
Low Energy or chronic fatigue
Brain Fog and difficulty concentrating
Lowered Immunity (getting sick more often)
Why is High Cortisol Harmful?
Consistently high cortisol can lead to issues that affect many aspects of your health.
Here are some of the most common concerns:
Hormonal Imbalance: High cortisol can throw other hormones out of balance, especially estrogen and testosterone.
Digestive Problems: Cortisol can slow digestion, leading to bloating, constipation, or other digestive discomforts.
Poor Sleep: Since cortisol is a wake-up hormone, too much of it can disrupt your circadian rhythm, leading to insomnia or poor sleep quality.
Heart Health Risks: High cortisol can raise blood pressure and cholesterol levels, putting more strain on your heart.
Mood Disorders: Chronically elevated cortisol has been linked to anxiety, depression, and irritability.
Cortisol and PTSD: What’s the Connection?
People with PTSD (post-traumatic stress disorder) often have an altered cortisol response. In some cases, cortisol levels can spike or stay elevated longer than usual, which can worsen symptoms of anxiety, flashbacks, and hyper-vigilance. Research shows that managing cortisol levels through diet, relaxation techniques, and sometimes medication can help support mental health in people with PTSD by helping to calm the stress response.
How to Balance Cortisol: Lifestyle, Food, and Supplements
Ready to tame cortisol? Here are some tried-and-true ways to naturally lower cortisol levels and get back to feeling balanced and refreshed.
1. Activities to Lower Cortisol
Exercise Regularly: Moderate, consistent exercise (like walking, yoga, or swimming) can help reduce cortisol. Avoid excessive high-intensity exercise, which can actually raise cortisol.
Practice Mindfulness and Meditation: Daily mindfulness or meditation practices are shown to help lower cortisol levels.
Deep Breathing and Relaxation Exercises: Try deep belly breathing, progressive muscle relaxation, or even just a five-minute “brain break” to calm your mind.
Get Enough Sleep: Sleep and cortisol are tightly connected. Aim for 7-8 hours per night to allow cortisol levels to rebalance.
Engage in Social Connection: Spending time with loved ones or doing activities that make you laugh can actually lower cortisol and boost mood.
2. Foods that Help Lower Cortisol
Certain foods can help lower cortisol naturally:
Dark Leafy Greens (kale, spinach): High in magnesium, which supports a calm nervous system.
Berries: Antioxidants in berries help combat oxidative stress, a contributor to high cortisol.
Fatty Fish (salmon, sardines): The omega-3s in fatty fish help reduce inflammation and cortisol levels.
Avocados: Healthy fats in avocados support brain health and stabilize blood sugar, which helps control cortisol.
Green Tea: Green tea contains L-theanine, an amino acid known to promote calmness.
Nuts and Seeds: High in magnesium and healthy fats, nuts and seeds make a great anti-cortisol snack.
3. Top-Rated Supplements for Lowering Cortisol
Supplements can be a valuable addition to your anti-stress routine. Here are some highly recommended ones:
Ashwagandha: This adaptogenic herb is known for reducing cortisol and helping the body handle stress.
Rhodiola Rosea: This herb is shown to reduce fatigue and lower stress, making it a popular choice for those looking to bring cortisol down.
L-Theanine: Found naturally in green tea, L-theanine can promote calm without drowsiness.
Phosphatidylserine: This supplement helps control cortisol spikes after exercise or stressful events.
Magnesium: Magnesium supports muscle relaxation and calms the nervous system, helping to lower cortisol levels.
Special Mention: Nello Super Calming Powder
Nello Super Calming Powder is formulated with a mix of adaptogens and soothing herbs like ashwagandha and L-theanine, designed to support a balanced stress response and reduce cortisol levels. It can be mixed into smoothies, water, or any beverage for an easy, delicious way to calm stress on the go.
Buy it in my Amazon storefront!
Final Thoughts on Cortisol
Understanding cortisol and how to keep it in balance can be a game-changer for your health, mood, and energy levels. By making small tweaks to your daily routine—through diet, stress reduction practices, and mindful supplementation—you can support a balanced cortisol level that works with you, not against you! For stress management coaching reach out, you don't have to manage this alone!
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