6 Proven Ways To Lower Your Cortisol Levels, According To The Experts
It could be the distinct lack of vitamin D, a concerning news cycle and growing to-do lists, or a modern culture obsessed with over-productivity – but it's not hard to see why most of us are more stressed than normal right now.
According to Google data trends, searches for ‘how to lower cortisol levels’ have spiked by +2850%, and among growing data pointing to rising stress levels, a new study has found that 63% of the UK feels stressed on a weekly basis.
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The fact is, we're suffering a collective cortisol spike (the term #highcortisol is even trending on TikTok). But how to sift through the stress-relieving remedies that work and the wellness fads that simply don't? As always, it doesn't take a convoluted treatment or another viral self-care product, but rather a consistent approach and simple lifestyle changes. For the latter, see all the proven ways to lower your cortisol, according to the experts in the know.
First, what is cortisol?
'Cortisol is a steroid hormone produced by the adrenal gland/adrenal cortex in response to stress. It is known as the "stress hormone",' shares Dr. Safia Debar, a GP at Mayo Clinic Healthcare in London. Cortisol has other functions in the body too and is responsible for helping to regulate your metabolism, immune responses and blood sugar levels.
Cortisol levels fluctuate throughout the day when you perceive any form of 'threat' or challenge. 'This can be physical, emotional, or environmental, and might be acute stress, which activates our "fight or flight" mode, chronic stress from long-term pressures, sleep disruptions or even high doses of caffeine which can trigger an increase in cortisol,' adds Dr Federica Amati, Head Nutritionist at ZOE, and author of Every Body Should Know This. It could also be triggered by something as simple as scrolling through social media or awaiting a stress-inducing meeting.
Unlike TikTok will have you believe though, cortisol isn't always bad. 'Cortisol increases our blood pressure, heart rate, respiratory rate, mobilises our sugar stores so we have energy, sharpens our focus and down regulates nonessential processes, such as digestion and reproduction, so we survive the threat,' shares Dr Debar. 'It is meant to spike in short bursts and return to baseline once the stressor is resolved and the stress cycle complete.' The problem, of course, is when cortisol becomes chronic and remains high for long periods of time if you're unable to return to a restful state.
What happens when we have too much cortisol?
'Chronic cortisol affects the hippocampus (an area of the brain critical for memory) and the pre-frontal cortex (responsible for executive decision making and planning, amongst other processes). This leads to brain fog, lack of consolidated learning, and affects memory and focus,' shares Dr Debar.
'Too much cortisol also impairs our ability to tap into rest and repair, so sleep, immune function and healing is affected,' she adds. There are also ramifications for the gut, impacting the functioning of the gut microbiome. 'High cortisol can disrupt digestion and exacerbate GI issues,' she warns.
In the short-term, you can feel wired, stressed, and unable to switch off or sleep. But long-term issues can also arise, prompting anxiety, depression and symptoms of burnout.
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Six proven ways to lower your cortisol levels
Look after your gut microbiome
We know about the importance of eating a balanced, colourful diet for longevity, but it's also crucial where your cortisol levels are concerned. 'Your gut health and mental health are linked via the gut-brain connection. This is a network of nerves, chemical messengers, and the trillions of microbes that make up your gut microbiome,' shares Dr Amati.
There is growing data to support the connection between the foods we eat and our stress levels, including one study which found that those who ate a Mediterranean diet had lower cortisol levels than participants who didn’t. Fermented foods (kimchi, kefir, yoghurt), whole grains and leafy greens are also important to help support the gut microbiome.
Prioritise the right movement for you
There's no denying the serotonin-boosting effects of exercise. 'Evidence suggests that people who are physically active have a lower cortisol response to stress than those who are not physically active,' agrees Dr Debar.
But as nutritional therapist and co-founder of Equi, Alice Mackintosh, warns, you need to prioritise the right kind of movement. 'If life is already full-on and you're stressed, opt for strength training, reformer pilates or yoga instead of marathons or early-morning bootcamps. Your adrenals will thank you,' she shares.
Make strong social connections
Whether it's hugging your partner after a long day or going for an overdue coffee with a friend, don't discount the endorphin boost of human connection. 'Social connection flushes us with feel-good hormones, which buffer the effects of cortisol and enhance a safe space, therefore allowing rest, repair, and relaxation,' agrees Dr Debar.
Adopt the 90-minute caffeine rule
As Mackintosh recommends, what you do first thing in the morning is a signal to your body and impacts your whole day. 'Hold off from coffee until 90 minutes after you wake. This gives your adrenals time to naturally raise cortisol to the right level - this can change your energy for the day,' she shares.
Optimise your sleep
It's the oldest trick in the book, but sleep is king when it comes to reducing cortisol. 'Your cortisol secretion follows your sleep-wake cycle. Levels fluctuate throughout the day, with cortisol typically lowest around midnight and highest at around 9am,' shares Dr Amati.
Getting enough slumber is crucial for your sleep-wake cycle, but also for your body's repair system. 'Sleep is the most impactful buffer for learning and memory consolidation. Hormone regulation and certain repair genes are only switched on when we sleep. It is one of the most effective strategies for resetting cortisol and allowing levels to return to baseline,' agrees Dr Debar.
Consider your light exposure
'Your eyes detect light and this sets your internal circadian clock. Get daylight in your eyes within 90 minutes of waking, and in the evenings, turn down your lights to encourage cortisol to drop and melatonin to increase,' shares Mackintosh.
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