Cortisol: Friend or Foe?
Understanding the Vital Role of Cortisol
Cortisol has become a buzzword in recent years. A quick search on Instagram or TikTok will bring up countless posts on how to "lower cortisol." But if you’re unfamiliar with what cortisol actually does, this messaging can feel confusing—or even misleading.
The truth is, cortisol is an essential hormone, playing a crucial role in our body’s ability to function.
Here are just a few of the important jobs it handles:
Acts as a natural anti-inflammatory
Helps regulate blood pressure by managing salt-water balance
Boosts energy and enhances alertness
Supports immune system function
Influences mood, cognition, and mental clarity
Cortisol’s production follows a natural rhythm tied to our circadian clock. Ideally, it’s highest in the morning to help you wake up, and lowest at night to allow for restful sleep. It fluctuates throughout the day based on your diet, activity, and stress levels. Without cortisol, getting out of bed in the morning would be a challenge.
But cortisol becomes problematic when levels are consistently too low, too high, or spike at the wrong times. Let’s explore each of these imbalances and what you can do about them.
Chronically Low Cortisol
People with chronically low cortisol often feel fatigued, struggle to wake up in the morning, and experience exhaustion throughout the day. They may also have trouble regulating their blood sugar, experience inflammation, or suffer from dizziness upon standing. This can happen after prolonged periods of high cortisol, causing the brain to reduce cortisol production as a protective measure. Other causes include mitochondrial dysfunction, long-term steroid use, or certain medications like opioids.
What Can You Do?
To support your body in resetting its natural cortisol rhythm and boosting adrenal function, try these steps:
Prioritize Rest: Quality sleep is key to restoring cortisol balance. Aim for 7-8 hours per night and practice good sleep hygiene by reducing blue light exposure before bed.
Support Your Adrenals: Nutrients like vitamin C, magnesium, and B vitamins are essential for adrenal health. Consider adding adaptogens like ashwagandha or rhodiola to support your cortisol levels.
Eat Balanced Meals: Regular, nutrient-dense meals stabilize blood sugar, which can be out of whack in people with low cortisol.
Gentle Movement: Light exercise such as walking, yoga, or stretching can help energize you without overstressing your system.
Manage Stress: Stress reduction techniques like deep breathing, meditation, or setting boundaries can prevent further strain on your adrenals.
Chronically High Cortisol
High cortisol levels often manifest as anxiety, jitteriness, or feeling constantly “on edge.” People with high cortisol may experience trouble sleeping, hair loss, thinning skin, weight gain (especially around the midsection), or puffiness in the face. Their heart rate and blood pressure may also be elevated. Chronically high cortisol is commonly linked to long-term stress, whether from work, relationships, overtraining, or a poor diet.
What Can You Do?
To bring down high cortisol and shift your body into a more relaxed state, focus on:
Mindful Stress Management: Practice relaxation techniques such as deep breathing, meditation, or journaling to calm your nervous system.
Moderate Exercise: While movement is important, overtraining can worsen high cortisol. Opt for moderate activities like walking, swimming, or gentle strength training.
Balance Blood Sugar: Eat balanced meals with protein, fiber, and healthy fats to prevent blood sugar spikes, which can trigger cortisol production.
Limit Stimulants: Caffeine, especially in the afternoon or evening, can lead to cortisol surges and disrupt sleep.
Create a Relaxing Bedtime Routine: Unwind before bed by reading, taking a warm bath, or doing gentle stretches. Shut off electronics an hour before sleep.
Untimely Cortisol Surges
When cortisol spikes at night, it can prevent your body from producing melatonin, leading to poor sleep. This disrupts your body’s ability to repair and rejuvenate during rest, which can create a vicious cycle of elevated blood sugar and stress the next day. These nighttime cortisol spikes are often triggered by blue light exposure, late-night snacking (especially sugary foods), working out too late, or stress.
What Can You Do?
To reset your body’s natural rhythm and prevent cortisol spikes in the evening:
Limit Blue Light: Turn off screens an hour before bed and consider using blue light-blocking glasses or apps to reduce exposure.
Avoid Late-Night Snacking: Particularly sugary snacks, which spike blood sugar and prompt a cortisol response. Stick to a small, balanced snack if needed.
Wind Down: Incorporate calming activities like reading, stretching, or taking a bath to signal your body that it’s time to rest.
Stick to a Routine: Consistency is key—try to go to bed and wake up at the same time every day to support your circadian rhythm.
Watch Sunrise and Sunset: Spending time outside during these natural light cues helps your body recognize the time of day and reset your internal clock.
Final Thoughts
Cortisol is not the villain it’s sometimes made out to be—it plays a critical role in keeping us awake, alert, and balanced. The key is understanding how cortisol works and maintaining that delicate balance. Whether your cortisol levels are too low, too high, or peaking at the wrong times, the first step to managing it is awareness.
If you feel like your cortisol levels are off and need help getting back on track, don’t hesitate to reach out. Together, we can create a plan to support your hormonal health and restore balance to your body.