5 Ways to Lower Cortisol (your chronic stress hormone)

It’s useful to think of cortisol - the body’s chronic stress hormone - as our “frenemy.” Because when cortisol is balanced, and being produced at appropriate times and amounts, it’s our friend! Cortisol activates our immune system, plays an important role in our sleep cycle, and quenches inflammation (in the short term). It keeps us alive and kickin’ by regulating our blood sugar to fuel our cells, and stores any extra fuel (glucose) as fat…see where I’m going with this?

That’s right - when cortisol stays too high for too long, it raises blood glucose, keeps you in “fat storage mode” instead of “fat loss mode,” blocks calming & helpful progesterone leading to estrogen dominance, and over time makes a mess of our immune systems, circadian rhythms, and metabolism. Not to mention, chronically high cortisol causes symptoms of anxiety and depression, chronic fatigue and pain, heart palpitations, stress hives, and general misery. At high levels, cortisol is definitely the enemy.

Because so many of us have chronic, unavoidable stress in our lives, high cortisol is an all-too-common root cause for frustrating symptoms like these. And remember, it’s not just mental and emotional stress that triggers the release of cortisol - physical stressors (like infections, autoimmunity, hormone imbalance, etc.) can raise it, too!

So…how do we lower cortisol to friendly levels? Here are 5 science-based, Functional Medicine strategies to do just that:

Eat Protein, Healthy Fats, and Fiber

Since cortisol is released in response to blood sugar spikes and crashes, eating foods that encourage steady blood sugar levels helps reduce cortisol. Protein, healthy fats, and fiber act as “extended release” nutrition by slowing the breakdown and absorption of fuel, leveling out the spikes and crashes caused by things like processed carbs and sugary foods. This means less demand for insulin, and therefore, less demand for cortisol!

Reduce Caffeine

When cortisol is poorly balanced, and chronic stress is high, energy levels suffer. Morning groggy-ness, general fatigue, and difficulty concentrating can all be symptoms of high cortisol, which makes it easy to reach for coffee or other caffeinated beverages to cope. But caffeine directly causes adrenal cells to make more cortisol, as well as other stress hormones, creating a cycle of physical chronic stress and dependence. Reducing your caffeine intake (or cutting it out altogether for a time) helps break the cortisol spiral.

Add High-Quality Fish Oil

Omega-3 fatty acids have many important roles in the body and brain. Fish oil has been shown to lower cortisol, reduce inflammation, and help support healthy neurotransmitter function (the happy hormones in your brain). Be careful about sourcing - both for fatty fish and fish oil supplements - as toxins & heavy metals tend to accumulate in fat. You can find my favorite fish oil supplements HERE.

Replenish Stress-Specific Vitamins

Chronic stress and elevated cortisol can lead to depletion of key vitamins and minerals. Basically, you’re burning through them faster than you can take them in through food alone…I find suboptimal levels of many vitamins in my clients. Excess stress can cause you to excrete magnesium, leading to problems with bone density, muscle tension, headaches, anxiety, and sleep problems. Stress also depletes several B vitamins which can lead to neurologic symptoms, low energy, and hormone dysfunction. Unsure if you have lower-than-functional levels of stress-specific vitamins? Most doctors don’t (or won’t) test for these! Apply for a 1:1 consultation HERE - we’ll investigate and correct them together.

Try Adaptogens 

Yep, these plants help your body adapt to stress using many biochemical pathways including lowering cortisol levels. Panax Ginseng is a well-established cortisol manager with many studies in support of it’s use. Ashwagandha is one of the most common (and most famous) adaptogens, not only calming but also energizing. Rhodiola doesn’t work directly on cortisol, instead acting upstream on the brain to improve mental function, decrease overwhelm, and lower high perceived stress. I LOVE Adaptogens and recommend them all the time, BUT they can be tricky - you have to use the correct part of the plant at the correct concentration with the correct extraction technique and the correct dose…you get the idea, right? The quality of the nutraceutical really REALLY matters here - so if you’ve tried these friendly herbs before and didn’t get the results you expected, it would be worth trying a higher-quality product or blend. You can find my favorites HERE.

Unsure if you have high cortisol, low cortisol, or something in-between?

There's a test for that! Order yours (complete with interpretation by me) HERE!

The symptoms of high cortisol can be anywhere from annoying to downright scary - but there are proven steps you can take to improve your relationship with your “frenemy,” cortisol.

Check out my favorites above (if you’re into DYI-ing your health) or apply for a 1:1 consultation and I’ll help you figure out what’s best for your specific situation.