How to Lower Cortisol Levels Naturally
Cortisol, often referred to as the “stress hormone,” is released in response to stress and inflammation. Inflammation is the body’s natural response to injury or infection. However, when inflammation becomes chronic, it can lead to a host of health issues, including chronically elevated cortisol levels. High cortisol levels have been linked to various health problems, including weight gain, sleep disturbances, and immune system suppression.
Understanding Inflammation and Cortisol:
To understand how inflammation affects cortisol levels, it’s essential to grasp the role of cortisol in the body. Cortisol is produced by the adrenal glands and plays a natural and vital role in the body’s stress response. When the body experiences stress or inflammation, cortisol levels rise to help regulate the immune response and provide energy to cope with the stressor. However, in today’s chaotic, busy, constantly on-the-go world, we can get stuck in permanent stress mode causing our body to have chronic low-grade inflammation. This can lead to sustained elevation of cortisol levels, which can have detrimental effects on health.
The Link Between Inflammation and Cortisol:
Research has shown that inflammation and cortisol levels are closely interconnected. Chronic inflammation triggers the release of pro-inflammatory cytokines, which stimulate the adrenal glands to produce cortisol. In turn, elevated cortisol levels can exacerbate inflammation, creating a vicious cycle that contributes to various health problems. By addressing inflammation, we can help break this cycle and lower cortisol levels naturally.
Strategies for Reducing Inflammation:
Reducing inflammation in the body requires a multi-faceted approach that encompasses dietary and lifestyle strategies. Here are some effective ways to reduce inflammation and, consequently, lower cortisol levels:
1. Anti-inflammatory Diet: Consuming a diet rich in anti-inflammatory foods such as fruits, vegetables, fatty fish, nuts, and seeds can help reduce inflammation in the body. Avoiding highly processed foods, refined sugars, and trans fats is also crucial in mitigating inflammation. See my post on increasing omega-3 fats and reducing omega-6 fats.
2. Regular Exercise: Engaging in regular physical activity has been shown to reduce inflammation and lower cortisol levels. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises for optimal results. If your cortisol levels are high, you may benefit from gentle exercise like walking or yoga to help bring your levels down.
3. Stress Management Techniques: Chronic stress is a significant contributor to inflammation and elevated cortisol levels. Incorporating stress management techniques such as mindfulness meditation, deep breathing exercises, yoga, and progressive muscle relaxation can help reduce stress and inflammation.
4. Quality Sleep: Prioritizing quality sleep is essential for reducing inflammation and cortisol levels. Aim for 7-9 hours of uninterrupted sleep per night and establish a relaxing bedtime routine to promote restful sleep. See my post on sleep for more ideas.
5. Reduce Caffeine: This may sound counter-intuitive, when you are already tired and stressed, but caffeine can have a negative impact on stress and inflammation. Caffeine stimulates the release of adrenaline, the body’s “fight or flight” hormone, which can subsequently trigger an increase in cortisol production. This spike in cortisol levels first thing in the morning can disrupt the body’s natural cortisol rhythm, leading to imbalances that may contribute to heightened stress levels throughout the day. This cycle repeats itself with each caffeine hit. Consider having coffee after you’ve had a healthy breakfast and consider switching to half caf and then decaf. I’ve recently done this myself (I mix regular and decaf together), and will be switching to Purity coffee’s Balance blend (⅓ caff blend) in my next order.)
6. Epsom salt baths: Epsom salt, composed of magnesium sulfate, is renowned for its therapeutic properties, including its ability to ease muscle tension, reduce inflammation, and support stress reduction. Magnesium plays a crucial role in regulating cortisol levels and promoting overall relaxation by modulating the activity of the hypothalamic-pituitary-adrenal (HPA) axis, the body’s central stress response system. By immersing oneself in a warm Epsom salt bath, the body absorbs magnesium through the skin, facilitating muscle relaxation and stress relief. Additionally, the warmth of the bath water promotes vasodilation and enhances circulation, further aiding in the elimination of toxins and metabolic waste products that may contribute to inflammation and cortisol dysregulation. I keep plain epsom salt (not the kind infused with lavender or eucalyptus) on hand at all times and take epsom salt or detox baths 1-2 times per week. Get my recipe cards for a destress and detox bath below.
Pro tip: If you are feeling unwell, add baking soda (boosting liver function, supporting digestive issues and for combating a sore throat) and hydrogen peroxide (increases oxygenation of the blood by absorption through the skin) to your epsom salt bath for a wonderful detox bath to promote recovery.
Reducing inflammation in the body is key to lowering cortisol levels and promoting overall health and well-being. By adopting a holistic approach that includes dietary modifications, regular exercise, stress management techniques, adequate sleep, we can effectively combat inflammation and support optimal health. Making small, sustainable changes to our lifestyle can have a profound impact on reducing inflammation and improving quality of life in the long run.
Helping others implement these kinds of changes into their lifestyle is what I do best. See my Health Coaching page for my information on how I do that and fill out the interest form if you’d like help.
