How To Lower Cortisol Levels Naturally

As someone who has personally suffered from the effects of anxiety and stress, I know how it feels to live with the fight or flight response, which is often permanently active and the consequences of this condition mean exhausted adrenals, fatigue and a general feeling of malaise.

One study shows that 3 million adults in the UK currently suffer from anxiety disorders, some claim that anxiety is the disease of the 21st century. Many psychologists working with young people have noted a substantial increase in the number of people, young and old, reporting with symptoms of anxiety.

So what are we getting all anxious about? 

It seems to be a problem mainly associated with the modern world and can be triggered by stressful events, work or relationship problems. Some people find the news makes them anxious and it wouldn’t be surprising. The news is full of stories of conflict, natural disasters, economic troubles, and crime and that can also add to our anxiety. 

What is Cortisol and what effect does it have on the body? 

Cortisol is a stress hormone which is produced by our adrenal glands and is usually released in response to events such as exercising and stress.

It’s a healthy response when it is required especially if we are in a dangerous situation but the problem is that this stress response is being triggered too frequently from our ever-stressed, fast-paced lifestyle and our bodies are pumping out cortisol almost constantly, which can wreak havoc on our health. 

Long-term stress and elevated cortisol may also be linked to insomnia.

The Effects of Elevated Cortisol 

– Elevated cortisol over the long term consistently produces glucose, leading to increased blood sugar levels which could cause blood sugar imbalances and put our bodies at risk of type 2 diabetes. 

– The purpose of Cortisol is to reduce inflammation in the body, which is good, but over time these efforts to reduce inflammation also suppresses the immune system. Chronic inflammation caused by lifestyle factors such as poor diet and stress, contributes to keeping cortisol levels soaring.

–  It’s important to eat your meals in a quiet manner allowing your digestion and absorption of nutrients to work at its peak performance, however if you are stressed, indigestion develops and the mucosal lining becomes irritated and inflamed. This inflammation can lead to a higher increase in the production of cortisol and the cycle continues as the body becomes increasingly burdened.

– Long-term stress and elevated cortisol may also be linked to insomnia, chronic fatigue, and depression. When we sleep our cells renew and regenerate and in situations of chronic stress these systems are compromised allowing cortisol to soar. 

Eat More Greens

How Can We Reduce Cortisol?

The best approach to keeping cortisol levels at bay is mastering stress management and optimising our diet.

1. Tackling Stress: Exercise is a great way to release built-up stress, emotions, anger and the toxin overload that comes with it and this will also help to promote a better nights sleep. If you need to talk about what is causing your stress, try seeing a therapist, whether its someone who can just listen or perhaps someone who can find an alternative way to break your stressful thought patterns such as hypnotherapy or cognitive behavioural therapy.

2. Be Mindful: Try practicing Yoga and Meditation, I found it easier to start by making it part of my morning or bedtime routine, even if its just 10 minutes of stretching and conscious breathing. Yoga, Meditation and other mind-body practices train your body and mind to be able to cope with stress which can also improve overall health and well-being.

3. Lower Inflammation: Systemic inflammation causes elevated cortisol levels. If we can naturally decrease inflammation in the body and minimise stress, decreased cortisol levels should follow. Try sticking to a low inflammatory diet which includes lots of organic plant-based foods, fibre, nuts, seeds, and beans and cut down on inflammatory foods such as processed take away meals, high sugar, alcohol, caffeine and foods high in saturated fats. 

4. Laugh: I don’t know about you but after a good belly laugh, nothing can change my good mood, Its just addictive and I crave more and more laughter. Spend time with friends that are fun, that make you laugh or watch a comedy or funny cats on youtube, whatever makes you smile. Those feel good endorphins that you release will naturally lower your stress levels and if you make time for regular laughter this should help to keep your cortisol levels at a low. Also sometimes when I am meditating I find that if I smile to myself it really has an effect of, its all ok, everything is going to be fine even if I don’t feel it is at that moment just fake it. Smile or laugh as much as possible and your high cortisol levels will have no place to hide.


Anxiety Blues

Have you ever woken up with butterflies in your tummy and thought, why? I have nothing to worry about so why am I feeling so nervous?

I have suffered for many years with this very problem and I didn’t know why. I was basically stuck in these anxious feelings which were worse in the mornings when I woke up, apparently, this is because a stress hormone called cortisol is highest in the morning. Cortisol helps your body respond to stress and regulates blood sugar levels.

I had a period in my life where I went through a lot of turmoil and it all seemed to happen within a few years. My mother had not one, but two serious illnesses that nearly killed her, I then went through a really traumatic break up with my partner and by this time I was emotional, mentally and physically wrecked.

My body was on the brink and my adrenal glands were exhausted, I had brain fog, tingling in my legs, I thought I had MS, one side of my body felt numb, I was sure that I had a serious disease in my body.

My doctor said ” I believe all your symptoms are from anxiety”

As I tried to move on from all the stress, I got recurring cystitis, my body was so inflamed, I was given antibiotic after antibiotic and I just thought to myself, I can’t keep living like this.

I started to try to heal myself, I went to see naturopaths and acupuncturists, homeopaths and herbalists. I was quite dizzy and confused by it all, I studied my conditions on the internet, I couldn’t shake the anxiety, no matter what I tried.

It was a slow process but I followed diets to improve my adrenal function and support my liver and I took herbs such as Ashwagandha which really worked. Ashwagandha is an adaptogen which supports the adrenal glands by promoting homeostasis in the body. Not only does it calm down the body and our mental processes, it helps promote better sleep, which in turn supports the adrenals and promotes better thyroid health which is also closely linked to stress.

I found Yoga with Adrienne helped a lot and I meditated for at least 5 minutes every evening before bed just to calm my mind. I also drank relaxing herbal teas such as Tulsi tea or Camomile and tried supplementing with Ashwagandha. I also supported my health with reflexology and did regular exercise as this helped me to sweat out any toxins that were accumulating in my body. I also found the steam room and sauna great for this.

Eventually, you will start to see an improvement in your mental health and your stress levels will alleviate. You will still get days when you are anxious but you will learn how to let it go, its all about letting it go and not getting stuck in that anxious mindset.

What caused it in the first place?

We naturally have a stress hormone called adrenalin which kicks in to warn us of danger, from the days when we had to run from our predators. Nowadays it is more from our modern life stresses such as our boss or relationships and other triggers. The fight or flight response gets stuck and this is when our body finds it hard to cope. Its literally taken me 2 years to actually feel better and I still have bad days, the slightest stressful thing can throw me into an anxious state. The time it takes will be different for everyone but I am proof that there is a light at the end of the tunnel.