What is Cortisol, What Does it Do & How Do I Minimise It?
Cortisol, a steroid hormone produced by the adrenal gland, is commonly associated with allergic reactions, skin issues, and joint discomfort. It is often administered via injection or topical cream containing cortisone derivatives to alleviate symptoms such as skin rashes. While many recognise cortisol as the hormone linked to the "fight or flight" response, its functions extend far beyond this.
Primarily, cortisol facilitates protein breakdown, inhibits glucose absorption, and promotes lipolysis (the breakdown of fats). Additionally, it regulates immune responses and influences protein and fat metabolism. Elevated cortisol levels can manifest as mood swings, decreased motivation for physical activity, muscle loss, and changes in appetite.
Poorly regulated cortisol levels can disrupt various bodily functions, affecting sleep patterns, mood, bone health, libido, immune system, cardiovascular health, and athletic performance. Moreover, it can induce inflammation and fatigue.
Maintaining balanced cortisol levels is crucial, as erratic fluctuations can lead to numerous health issues, including premature aging, increased susceptibility to diseases like arthritis and cancer, and chronic inflammation. Factors such as chronic stress, inadequate rest, poor nutrition, and excessive exercise can contribute to chronically elevated cortisol levels.
Both athletes and individuals with conditions such as arthritis, autoimmune disorders, and skin conditions should monitor their cortisol levels closely. Skin issues like eczema, rashes, allergies, and rosacea may indicate cortisol imbalances, which should be addressed internally rather than solely treated with cortisone creams.
Cortisol release is triggered by stress and aims to restore bodily equilibrium. However, prolonged secretion due to chronic stress can lead to significant physiological changes. Cortisol also collaborates with adrenaline to form short-term memories of emotional events. Notably, it can hinder calcium absorption and bone formation, potentially leading to osteoporosis, particularly in women.
Achieving cortisol balance is vital for long-term health and well-being for individuals of all ages. I know that managing anxiety is easier said than done, so I’ve laid out several ways to help you lower cortisol levels and maintain a calm state of mind. They’re lifestyle changes that you can carry with you throughout your life.
1. Eat a whole-food, plant-based diet. An unhealthy diet filled with added sugars and processed foods will raise cortisol levels and put you at a greater risk for high blood pressure and diabetes. Make sure you’re getting enough fibre (fruits and vegetables are great sources) because fibre helps to regulate gut bacteria, which in turn helps to regulate hormones. Diet is really important—it’s 80% of the battle.
2. If needed, add supplements. Supplements shouldn’t replace a well-balanced diet, and should be monitored by a doctor. But if recommended, the most important mineral we use in our clinical practice is magnesium, which helps to regulate cortisol levels. Vitamin B12, folic acid, and Vitamin C can also help support the metabolism of cortisol.
3. Take deep breaths. Several studies reveal the benefits of deep breathing exercises for at least five minutes, three to five times a day. Research shows that it helps to lower cortisol levels, ease anxiety and depression, and improve memory. To get started, try using a deep-breathing app like Insight Timer or Calm.
4. Reduce your caffeine intake. Those with chronic stress can experience something that’s colloquially called adrenal fatigue, which occurs when cortisol levels are way off balance. It makes them extremely tired, and so they often rely on caffeine to get through the day. It’s a vicious cycle: the caffeine wears off and they’re exhausted again. Caffeine can raise cortisol levels and it doesn’t address the root of the problem, which is balancing hormone levels.
5. Get adequate sleep. To allow the body to heal, we need at least seven to eight hours of sleep. It’s so important, yet often gets put on the back burner amid our busy lives.
6. Exercise regularly. Thirty to 50 minutes daily is the standard that’s recommended by the American College of Lifestyle Medicine. And walking your dog doesn’t count—you should be pushed to a limit where you can have a conversation while exercising but not be able to sing.
7. Write in a journal. Sometimes just getting thoughts down on paper is helpful. If they’re happy thoughts, you can relive them, and if they’re stressful thoughts, you can purge them so you’re not going over them continuously in your head.
8. Indulge in hobbies. Playing an instrument, drawing, crafting, gardening—participating in activities that bring you joy are helpful distractions from stressful thoughts and situations.
9. Go outside. Simply being in nature among trees, flowers, birds, and plants may have a calming effect on the mind. If you can, take a walk around the block, sit on your front porch. As the weather gets warmer, it will become easier to take breaks and spend time outdoors.
10.Don’t lead with fear. Putting fear first can be distracting. It allows us to make inappropriate, impulsive decisions we wouldn’t make otherwise. Being mindful, taking deep breaths—taking part in the above tips—will help you to lead with positivity.
You don’t need to tackle all of these tips at once—it can seem overwhelming. The best way to make lasting, positive changes is to do so little by little. Incorporate one or two into your routine at a time until they become habit, and slowly add in others. Slow and steady often wins the race.