What is Cortisol? Cortisol is the body's primary stress hormone. It's like a built-in alarm system that works with your brain to control your mood and emotions like fear and motivation. The adrenal glands found on top of the kidneys make cortisol. Uses of Cortisol Cortisol is essential to the body. It serves many purposes, such as the following: Manages how the body uses nutrients like fats, proteins, and carbohydrates Reduces inflammation Regulates blood pressure Boosts blood sugar Controls sleep pattern Increases energy to handle stress How Does Cortisol Work? The hypothalamus and pituitary gland in the brain can sense if your blood has an average cortisol level. If it's low, the brain adjusts the amount of hormones it produces. In return, the adrenal glands get the signals and alter the cortisol they release. Most cells in the body have cortisol receptors which receive and then use it in many ways. The hormone is used differently every day according to your needs. For example, if your body's on high alert, this hormone can change or stop other functions that get in the way, such as your reproductive, digestive, or immune systems. Most Common High Cortisol Symptoms You'll start having health consequences when cortisol levels become consistently high for a long time because of chronic stress or a genetic condition. Some of these symptoms are: Anxiety or depression Fatigue Gastrointestinal problems like diarrhoea and constipation Headache Heart-related diseases High blood pressure Irritability or moodiness Poor memory Lack of concentration Reproductive health problems such as low sex drive, irregular menstruation, and erectile dysfunction Insomnia Weight gain Cushing's Syndrome What is Cushing's Syndrome There are instances when a tumor growth in the adrenal gland causes the overproduction of cortisol. This can lead to Cushing's syndrome. This rare condition can also be triggered by medications that boost cortisol levels, like the steroids glucocorticoids. The symptoms include: Round face or "moon face" with facial flushing Rapid weight gain, especially in the abdomen, face, and chest Purple stretch marks Easily bruised skin Muscle weakness High blood pressure Brittle bones Diabetes Irritability, depression, and anxiety Frequent thirst and urination Since the effects of Cushing's syndrome are also common among people with obesity, it often goes misdiagnosed or undiagnosed. The symptoms are often linked to obesity rather than cortisol imbalance. This is why you should include cortisol testing in your routine lab work. High cortisol levels are commonly caused by stress. Still, in some cases, it could be due to continuous high cortisol levels resulting from problems in the pituitary and adrenal glands, like Cushing's syndrome. Most Common Low Cortisol Symptoms Having low cortisol levels is also alarming. Once the body doesn't produce enough cortisol, it results in Addison's disease. The symptoms are: Weight loss Dizziness Darkening of skin creases or scars Chronic fatigue Gastrointestinal problems, including vomiting, nausea, and diarrhea Lack of appetite Low blood pressure Muscle weakness Irritability How to Naturally Reduce Stress and Cortisol Levels Luckily, you can avoid high and low cortisol levels in many ways. All it takes is to reduce stress naturally by doing the following: 1. Manage stress The most important thing to do is get to the problem's source: stress. Chronic stress increases cortisol levels which can cause the following health conditions: Insomnia Insulin resistance Increased heart rate High level of bad cholesterol Appetite changes Heart disease Managing stress is challenging at first, but everything will be a breeze once you get the hang of it. Not everybody knows they're stressed, but you can have self-awareness by using guided meditations or keeping a journal of your daily activities. Stress is manageable. You can start by doing relaxing activities like listening to music you love, meditating, communing with nature, and removing stressors. 2. Get moving Did you know that regular exercise can help you reduce stress? It helps combat cardiovascular diseases, relieve stress, and counteract depression. It can effectively balance your hormones and aid in weight loss, too. The best part is regular exercise isn't about stressing out and doing strenuous activities. The trick is to do a routine that makes you feel good while moving your body at the same time. This includes walking in the park, dancing, tai chi, or yoga. You can do some household chores, too, if that relaxes you. It doesn't need to be intense. Otherwise, you'll be overtraining yourself, and this eventually leads to burning out. 3. Lessen caffeine intake Caffeine is a stimulant that increases cortisol levels. This is why you feel uneasy, jittery, and anxious when you drink too many cups of coffee. If you're a tea or coffee lover, reduce your caffeine to lower your cortisol levels quickly. Avoid drinking too much carbonated and energy drinks. 4. Improve sleeping habits Getting the right amount of sleep is a tested and proven way to reduce stress and cortisol levels. Many people with higher cortisol levels experience insomnia and obstructive sleep apnoea. A study shows that those who sleep during the day and work the night shift have higher cortisol levels than day shift workers. Meanwhile, another study proved that those on rotating shifts are most likely to have heart disease, obesity, type 2 diabetes, and poor mental health. You can improve your sleep pattern by: Establishing your bedtime routine. This way, you can tell your body and brain when it's time for bed. A regular sleep schedule can help, too. Exercise earlier in the day or at least two to three hours before bedtime. Do this regularly to improve sleep. Avoid nicotine and alcohol because they can affect the duration and quality of sleep. Avoid caffeine-containing food and beverages six hours before bedtime. Reduce exposure to bright or blue light an hour before sleep. Don't use your phone in bed; read a book or listen to a podcast. Limit interruptions during sleep time by sleeping in a quiet room. You can use earplugs and put your phone on silent mode. Take a power nap, especially if you're on shift work. [TEST] 5. Eat a Balanced Diet A healthy and balanced diet is also crucial to reducing cortisol levels. There's a link between the hormone and blood sugar levels. Those with diabetes are proven to have higher cortisol levels. Although you can enjoy foods in moderation, you must be more mindful about what you eat to alleviate high cortisol symptoms. Eating food with high sugar can elevate cortisol levels and may even suppress the release of cortisol in stressful situations. In this case, the body finds coping harder when stressed out. Suppose your diet contains refined grains, saturated fat, and added sugar. In that case, you'll have higher cortisol levels than those who stick to a diet of fruits, vegetables, whole grains, and polyunsaturated fats. Further, a healthy balanced diet also improves gut health which can help reduce anxiety and stress. Meanwhile, look at some of these foods that can assist in managing cortisol: Whole grains rich in fibre and plant-based polyphenols Legumes and lentils high in fibre Whole fruits and vegetables abundant in antioxidants and polyphenolic compounds Green tea rich in L-theanine Probiotics or friendly symbiotic bacteria found in foods like kimchi, yogurt, and sauerkraut Unsaturated fats like omega-3 fatty acids found in fish, seeds, and nuts Also, remember to stay hydrated. Dehydration can temporarily increase cortisol levels, so drink 8 to 10 glasses of water daily. Some people also take supplements together with their diet. NextEvo's Ashwagandha is a popular supplement that helps improve cortisol levels. It’s commonly used in Ayurvedic medicine to fight insomnia and lower cortisol levels. This adaptogenic herb helps the body adapt to stress and decreases the effects of stress on the nervous system. It effectively restores normal cortisol levels, too. Another supplement is chamomile. It’s a natural remedy for anxiety and insomnia. It also has beneficial effects on the body’s digestive and nervous systems. It can regulate cortisol levels and improve the immune system. It has anti-inflammatory properties and helps suppress the creation of proinflammatory cytokines responsible for increasing cortisol levels. Rhodiola rosea also has numerous health benefits, especially for its cortisol-reducing properties. This medicinal plant is used to lower cortisol and catecholamines. It contains polyphenol, which helps break down neurotransmitters like serotonin, dopamine, and norepinephrine. 6. Avoid stressful thinking Train yourself to avoid overthinking. Stop entertaining stressful thoughts and be more accepting of things that cause stress. Process them positively without judgment. Meditate and train yourself to focus on your heart rate and breathing so you can recognize stress when it starts to strike. Don't be a victim of stressful thoughts. Focus on building awareness of your physical and mental state through mindfulness instead. 7. Practice deep breathing techniques One of the easiest ways to reduce stress is deep breathing. You can use this technique anytime, anywhere. Learn to control your breathing to stimulate the parasympathetic nervous system, called the "rest and digest" system. It effectively lowers cortisol levels. You can practice deep breathing through tai chi, meditation, and yoga. These activities focus on breathing and mind-body connection, making them effective practices for lowering stress and cortisol levels. 8. Laugh and have fun Have you heard of the saying that laughter is the best medicine? It applies to stress and high cortisol levels, too. Laughing releases endorphins and prevents stress hormones from being released. Laugh to achieve a better mood, lower blood pressure, and reduce stress and a stronger immune system. Having fun isn't always about partying; it could be doing something you love, too. Develop a new hobby to keep you engaged and develop your well-being. It'll distract you from stressful thinking and relax your body and mind. For instance, painting and gardening are very therapeutic hobbies. 9. Get a pet Many people are getting a therapy dog to help them deal with mental health. Many care homes and hospitals have introduced pet therapy because of its numerous health benefits. You can also get a cat or dog to support you during stressful situations. Pets like cats and dogs are excellent stress relievers due to their cortisol-reducing effect on their owners. The best part is they make an excellent addition to the family. 10. Have a healthy relationship with loved ones Keep a healthy relationship with your family and friends who mean the most to you. They're your source of happiness. Did you know that an affectionate interaction with your special someone before a stressful situation can lower high cortisol symptoms like high blood pressure and heart rate? Your family and close friends are the go-to people if you need to talk about your problems or ask for advice. They'll make you laugh when you're down and support you in all your life's struggles. How Do I Measure My Cortisol Levels? Cortisol levels vary throughout the day, so you must take the test immediately. These can be measured through salivary or blood testing. A tested and proven test is Vitall's Cortisol Stress (Home) Test Kit. This highly accurate and effective cortisol test kit is designed to check your body to see if it's under too much stress or over-training. It can scan your cortisol production levels and assess your adrenal and pituitary glands' functioning. It's also convenient and easy to use without leaving your house. It's a simple finger-prick blood home test kit using a blood sample you can take yourself. Once you've collected your sample, put it in a pre-paid envelope and return it to the lab for assessment. Another option is to ask for a home nurse visit to come to your place and collect the sample for you. Meanwhile, you can see a clinic or Patient Reception in central London and let professional and experienced staff collect your sample. Experts will analyse your blood sample through a UKAS-accredited laboratory which many healthcare providers trust. All tests have the CE mark and are processed using NIHR GCP standards for quality results. The results are delivered online., usually within 24 hours. If you think you’re experiencing high cortisol symptoms, take Vitall’s Cortisol Stress (Home) Test Kit today!