5 simple, natural ways to lower your cortisol levels
And do you really need a "cortisol cleanse"?
If, like me, you're a serial scroller on IG, you've probably been shown ads recently for "cortisol cleanse programs". I think they show them to every woman "of a certain age" because well, we're stressed. And perhaps, you're not quite sure what cortisol is and whether you need a cleanse.
What is cortisol?
Cortisol's a hormone that's created by your adrenal glands (they can be found just above your kidneys). You've probably heard about it as something that's involved in your stress response.
But it also has other roles and affects pretty much every organ in your body:
- It regulates how your body uses sugar
- Regulates blood pressure
- Helps control the sleep-wake cycle
- Decreases inflammation.
Your interoceptive system, the internal system responsible for managing everything, constantly monitors levels of cortisol because your body is happiest in the Goldilocks zone when there's neither too much nor too little cortisol.
How does the body control cortisol levels?
Your interoceptive system's constantly monitoring levels. If it senses there's not enough to allow all those functions ☝🏽☝🏽 to happen properly, it nudges the hypothalamus, which in turn nudges the pituitary gland, which sends the message to the adrenal glands: "More cortisol s'il vous plait".
Why might cortisol levels be too high?
Remember this about tight hips + stress?So, if you're in a state of chronic stress, your interoceptive system might be constantly sending messages that you're under threat and need to be ready to have it away on your toes.
Even if all that's triggered it's just the latest in a series of 🤬🙄😬😒😤 emails from your boss.
What happens when cortisol levels are kept high by chronic stress?
Cortisol regulates how your body uses sugar. So it's going to be sending messages that you need more in your bloodstream to facilitate the energy requirements of legging it.
But you're just sitting there at your desk, not actually using the sugar that's flooded all your cells. So the sugar's put into storage as body fat. This means that one of the most visible symptoms of chronic stress might be weight gain.
Cortisol also regulates blood pressure - so as with its sugar regulation role, if there's too much in your system, it can leave you with raised BP.
And it might also impact how likely you are to get sick. When your cortisol's at the right levels, it lowers levels of inflammation.
But when there's too much sloshing about, inflammation rises and this lowers your immunity so you're more likely to catch whatever's going round right now.
How can you lower your cortisol levels?
You know how I've said recently that everything's connected - change one thing, change everything? Well, you're going to be sooooo unsurprised when I tell you my top 5 tips for lowering your cortisol levels.
1. Manage your sleep
Yes, I know it's much harder to sleep at this time of year when it's hot and light from early til late.
But you can optimise your sleep quality by:
- Reducing alcohol intake. Yes, it might seem like it helps you drop off, but it reduces the amount of deep, restorative sleep you get.
- Having a consistent bedtime and wake-up schedule every day.
- Limiting caffeine intake
- Eating earlier in the evening so your body's not busy doing digestion work.
2. Manage your exercise schedule
When you perform vigorous exercise, cortisol is released (because exercise is a stressor) with levels reducing a few hours later.
[BTW - the more vigorous exercise you do, the smaller the response becomes over time as you get fitter and it stresses your body less.]
At the same time, dopamine and seratonin are both released making you feel happier.
This means, if you're going to do something that'll raise your heart rate and body temperature, you're better doing it earlier in the day so you give the cortisol levels a chance to reduce before bed.
When it comes to evenings, you can still get your movement fix in by doing more mind-body type exercise - things like Pilates (natch) or yoga.
These will help you to slow your breathing and heart rates, sending a memo via the interoceptive system that everything is all good; as well as bringing your "monkey-brain" thoughts back into the moment.
3. Manage your diet, particularly sugar intake
A recent study identified that a diet high in added sugar, refined grains, and saturated fat led to significantly higher cortisol levels than a diet high in whole grains, fruits, vegetables, and polyunsaturated fats.
And some other research has shown also a strong relationship between a healthy gut microbiome and improved mental health.
So if you eat foods that support a healthy gut, this may help reduce stress and anxiety and improve overall health.
4. Have fun
Laughter, play and hobbies all have a strong effect on our cortisol levels - they all reduce cortisol levels while releasing feel good endorphins, leading to:
- reduced inflammation and aches and pains;
- improved organ function, metabolism of body fat and our ability to grown, learn and recover.
Why not make this a double whammy by incorporating movement in with your fun? Dancing, gardening, or a fun exercise class will all leave you feeling awesome.
5. Maintain healthy relationships
When we started our LiFT & FLeX classes last year, we got into the habit of stopping in the cafe for a quick coffee and a chat after class.
Not everyone stays every week, but it's become as important a part of Wednesday mornings as the exercise. It makes everyone feel good - "a midweek tonic" as one of the "Lifty Lovelies" said.
Because supportive social interactions like this lower cortisol.
And of course, there are also the benefits of hugging someone [with permission obvs!] to release oxytocin which futher lowers cortisol.
Do you need a cortisol cleanse?
If I'm honest, I'm not really sure what one is. But you do need some cortisol in your system to make everything else work right.
So rather than a cleanse, which conjures up images of getting rid of it, it's good to recognise those times when we can do something to bring it back into the Goldilocks zone
