Cortisol is a hormone secreted by the adrenal glands; it is partially responsible for the “fight or flight” response we often feel when faced with challenging situations (whether they be physical, mental or emotional). Cortisol is a good thing in small doses. However, chronic or excessive stress can cause cortisol levels to remain elevated over time, which has many detrimental side effects, including fat accumulation, muscle loss, fatigue, increased inflammation and decreased immunity. Therefore, keeping cortisol levels in check is very important. (If you don’t know if stress/excess cortisol is negatively affecting your health, find out here.)
Here is a list of several strategies that you can use to reduce the harmful effects of cortisol over time:
1) Reduce your stress levels. This one seems most evident as high stress is the main contributor to elevated cortisol levels. This is obviously easier said than done, but it’s also the most important. Eliminate stress wherever and whenever you can by cutting out events, products and people that no longer serve you. Another technique is to give yourself time to get projects done and plan ahead so you can avoid feeling rushed or under-the-gun. In addition, practice daily relaxation techniques, including yoga, tai chi, meditation, deep breathing and/or massage.
2) Get enough sleep. Research indicates that most people need between 8-9 hours of uninterrupted sleep every night to function optimally. Getting less than that puts added stress on your mind and body and doesn’t allow your body to recover, which can increase cortisol levels. Ideally, you get to bed as early as you can and sleep until you are rested and awaken naturally. Click here for ideas to help you get more sleep.
3) Exercise, but not too much. Research has shown that 30 minutes of exercise at least five days a week can help reduce cortisol levels. It’s also a great way to blow off steam. However, you can get too much of a good thing, and exercise is no exception. Generally, you should not train hard more than 1 hour daily to minimize the negative impacts of cortisol on your health.
4) Decrease alcohol and caffeine. Both alcohol and caffeine increase cortisol production and inhibit good quality sleep.
5) Maintain your blood sugar throughout the day. Eating a healthy diet that includes the proper amount of protein at every meal and not skipping meals will help keep your blood sugar under control and reduce cortisol levels. Click here if you’d like some help in this area.
6) Stabilize your blood sugar. Riding a blood sugar roller coaster with highs and lows is a major stressor on your body and will trigger cortisol release. Here are some simple ways to keep your blood sugar stable and cortisol levels in check:
- Eat 4-6 small meals throughout the day and include at least 10-20 grams of protein and some whole fruit and/or vegetables at each meal.
- Eat within 60 minutes of waking.
- Avoid simple carbohydrates – such as grain-based products and sweets, including baked goods, candy, ice cream, mashed potatoes, breads, pasta and pizza.
- Avoid soda – regular and diet; both have been shown to dramatically alter blood sugar.
- Include good sources of omega-3 fatty acids, including deep-water fish or use a high quality fish oil supplement.
- Eat lots of vegetables and whole fruits, especially those high in vitamin C and the B-vitamins, such as kale, spinach, mustard greens, broccoli, peppers, cauliflower, Brussels sprouts, citrus fruits, papaya, strawberries, blueberries and nutritional yeast.
- Avoid sugary drinks, such as fruit juice and soda and eliminate caffeine, including coffee, chocolate drinks and caffeinated energy drinks. All stress the body and increase cortisol. Opt for green tea, vegetable juices, water and herbal teas instead.
7) Take supplements. Several supplements have been shown to help reduce the damaging effects of cortisol while helping your adrenals adapt to stress.
- Vitamin C is probably the most cost effective, as research shows that consuming just 1000 mg, 3x/day can reduce cortisol levels. I’d recommend a buffered vitamin C (like Ultra Potent C) to reduce the chance of GI upset.
- Glutamine is the most abundant amino acid in the body and the body uses a LOT of it on a daily basis. Glutamine is particularly useful if you are also exercising and/or trying to lose weight or gain muscle mass. Typical doses are 3-5 grams 2-4 times daily.
- B-vitamins, especially vitamins B5 and B6; the body uses proportionately more of these vitamins under periods of prolonged stress which need to be replenished.
- Adaptogens – this herbs help the body adapt to stress better and calm the stress response. Adaptogenic herbs include:
i. Ashwagandha – this is an adaptogenic herb that helps calm the nervous system, reduce feelings of stress and increase energy.
ii. Holy basil – can help reduce feelings of stress and lower cortisol levels.
iii. Ginseng – helps the body cope with stress.
8) Test, don’t guess. A simple at home urine test (see Salivary Adrenal Function Testing) can be conducted to determine your exact cortisol levels throughout the day. These results can be used to develop a customized plan to specifically address your unique needs to get your stress, and cortisol levels, under control efficiently and effectively.
