The Simplest and Most Natural Way to Reduce Cortisol

Cortisol, also known as the “stress hormone,” has an extraordinary influence on our bodies, affecting nearly every organ system. Not only does it regulate important functions such as blood sugar levels, blood pressure, and sleep-wake cycles, but it also helps reduce inflammation and manage how the body utilizes fats, carbohydrates, and proteins.

Short bursts of naturally elevated cortisol help us cope with stressful times. It helps the body deal with potential danger in what is known as the “fight, flight, or freeze” response. Once the danger is gone and stress levels reduce, cortisol production returns to normal levels. When you are constantly living under a high level of stress for prolonged periods, cortisol production remains elevated, which throws an array of body processes out of whack. Common symptoms include weight gain, weak bones, high blood pressure, high blood sugar, and other physical signs.

There are a number of ways to restore this balance, but it’s not quite as simple as regular ways to de-stress, such as drinking a cup of tea or eating dark chocolate. Read on to find out what causes increased cortisol levels and some strategies to help manage them.

What Causes Increased Cortisol Levels?

Before you can identify the most effective way to reduce cortisol levels, you need to determine what has caused the imbalance. There are a few different reasons cortisol levels may be elevated.

Chronic Stress

Whether physical, emotional, or mental, anything that causes the body to experience extreme stress will cause increased cortisol production. This can be as simple as a poor diet paired with minimal sleep over several months. This lifestyle places your body under severe stress which is difficult to recover from. Excessive work stress, toxic relationships, and stressful life events can all also play a role in increased cortisol levels, especially if they overlap, leaving your body struggling to cope.

Medications

Corticosteroid medications can cause elevated cortisol when taken for prolonged periods or in high doses. These medications are often prescribed for the treatment of arthritis, asthma, and certain cancers, among other conditions.

Medical Conditions

Although not common, there are rare cases where pituitary, adrenal, or ectopic tumors can cause elevated cortisol levels.

Substance Abuse

Chronic drinking, as well as nicotine addiction, have both been linked to high levels of cortisol in the body. These addictions, however, cause a double problem because the initial phase of abstaining and withdrawal initiate a stress response which causes the release of elevated cortisol.

How To Reduce Cortisol Levels: Treating the Cause

The optimal way to restore the balance of your cortisol levels will depend on the cause of the problem and its severity. When it comes to medical conditions and treatments, your doctor or specialist will be able to advise you on the most effective ways to restore balance. Although good self-care is essential, if the imbalance is caused by a tumor or medications, you will need alternative solutions.

If you struggle with substance abuse, the best way to improve your health, both physically and mentally, is to seek professional substance abuse treatment. Withdrawal can spike cortisol levels as high as the abusive phase. Getting through the withdrawal period is essential to restoring a healthy hormonal balance, but most people struggle to do this without assistance and support. Many people have overcome this issue, however, to regain a phenomenal sense of health, clarity of mind, and overall well-being.

Reducing Stress-Induced Cortisol Levels

The most obvious way to lower elevated hormonal levels caused by stress is to reduce stress. This is much easier said than done, of course. While there are many articles that recommend simple things like drinking tea or indulging in some chocolate, there really is no quick fix.

The solution is a package of overall lifestyle changes, which can include nutrition, sleep and rest, healthy relationships, leisurely activities, fresh air, and exercise. How this looks for everyone may differ for each person. For example, some individuals find great enjoyment and stress relief in high-intensity exercise at the gym, while others may prefer meditative yoga practices or simple home workout equipment. In the same way, dietary needs may vary according to your activity level, age, and allergies or intolerances.

No matter which camp you fall into, it is key to ensure your diet is high in natural, nutrient-rich, plant-based foods and low in processed foods that contain chemicals and are high in sodium, saturated fat, and processed sugars. Regardless of the activities you enjoy, some form of exercise and getting plenty of sleep will help lower stress for just about anyone. You can also talk to your doctor or nutritionist about supplements that can aid recovery and boost healthy body and brain functioning.