How to Naturally Remove Cortisol from the Body
Why is elevated cortisol a problem?
The adrenal glands produce the steroid hormone cortisol when a person is stressed.
Cortisol is the main stress hormone in the body, and it regulates numerous physiological processes, including blood sugar levels. Cortisol levels in the blood are typically greater in the morning and progressively drop during the day.
Cortisol is also involved in:
- controlling how the body uses carbs, lipids, and proteins through regulating the body's sleep-wake cycles
- lowering blood pressure and decreasing inflammation
- In this section, we will look at some practical methods for decreasing cortisol levels and ensuring that the body handles stress properly.
Cortisol is released in response to stress.
To release the appropriate quantity of cortisol, the body depends on efficient communication between the following three areas of the body:
- Adrenal glands
- the pituitary gland
- the hypothalamus, both of which are located in the brain
They both promote the synthesis of cortisol when the body needs it and inhibit it when the levels need to be reduced.
Cortisol levels that are too high or too low may both be harmful to the body.
Symptoms of high cortisol levels
Excess cortisol may be caused by a tumour or as a side effect of some medicines.
Cortisol excess may result in Cushing's syndrome. Among the symptoms are:
- blood pressure is too high
- a flushed face
- muscular weakness
- increased thirst
- urinating more often
- mood changes such as feeling angry or low
- bruising or purple stretch marks developing on the skin
- reduced sex desire
Some individuals may also notice that their periods become erratic or cease entirely.
Cortisol excess may also result in the following diseases and symptoms:
- High blood pressure,
- type 2 diabetes,
- decreased cognitive function may all lead to infections.
Symptoms of low cortisol levels
Addison's disease may be caused by a lack of cortisol. Among the symptoms of this disease are:
- muscular weakness
- Low blood pressure
- weight loss
- changes in mood
- darkening of the skin.
Natural methods for lowering cortisol
If the brain-adrenal gland connection is working properly, the body should be able to raise and decrease cortisol production as needed.
However, cortisol levels may occasionally stay elevated long after a stressful event has been resolved. This may be harmful to one's health.
The following easy suggestions may help to reduce cortisol levels:
People who want to decrease their cortisol levels should focus on reducing stress.
They may do this by avoiding stressful circumstances whenever possible or by learning how to deal with stress more effectively.
People may learn to identify their stress triggers and attempt to handle them proactively in order to minimise instances of concern or anxiety and lessen sensations of tension.
People who learn how to deal with stressful thoughts will have greater control over their cortisol levels. In situations where this is too tough, certain medicationsTrusted Source may help with stress tolerance and cortisol levels.
Maintaining a healthy diet
Dark chocolate may aid in the maintenance of cortisol levels.
A person attempting to reduce cortisol levels should consume a healthy, balanced diet and limit their sugar consumption.
Some meals that may assist to maintain cortisol levels are:
bananas and pears in dark chocolate
Probiotics derived from black or green tea found in foods such as yoghurt Probiotics derived from soluble fibre
Drinking lots of water to prevent dehydration also contributes to decrease cortisol levels.
Getting enough sleep
The quantity of sleep a person gets may have an impact on their cortisol levels.
A poor night's sleep, or chronic sleep loss, may raise cortisol levels in the circulation.
As a result, it is critical for individuals to pay attention to the quantity and quality of sleep they get and to attempt to minimise interruptions.
Experimenting with relaxing methods
People who are stressed may attempt to control their stress by trying with relaxation methods.
Meditation, mindfulness, and even basic breathing exercises may help people cope with stress better.
Starting a new interest
Hobbies may be a pleasant and enjoyable way to live a better and healthier life, leading to an improved feeling of well-being.
A research on drug addiction therapies Trusted Source discovered that gardening resulted in lower cortisol levels. It also seemed to enhance quality of life more than standard occupational therapy.
Learning to relax
People relax in various ways, so knowing what works for you may be helpful.
Relaxation techniques and listening to soothing music have both been proven in studies to decrease cortisol levels, but whatever helps a person manage their stress is helpful.
Laughter and enjoyment
It is difficult to feel stressed while having fun, therefore making time to have fun may help decrease a person's cortisol levels. According to one study, cortisol levels decrease in reaction to laughing.
Happiness and a positive attitude seem to be associated with reduced cortisol levels, and happiness has other advantages such as lower blood pressure and a better immune system.
Exercise may assist to lift a person's spirits.
Physical activity is good for one's health and may lift one's spirits.
Intense exercise, on the other hand, may cause a rise in cortisol levels, since this is the body's method of dealing with the extra stress caused by the activity.
The proper quantity of exercise is determined by a variety of variables, including a person's physical fitness, and these factors influence how much cortisol the body releases during activity.
Refraining from coffee at night
People seeking to decrease their cortisol levels should avoid caffeine-containing foods and drinks in the evening. Caffeine may interfere with getting a good night's sleep, and getting enough sleep can help keep cortisol levels low.
Keeping a regular sleep schedule
A healthy night-time routine generally leads to more and better-quality sleep. People should make a practise of shutting off all devices and just resting before going to bed.
It's also a good idea to switch off phones and other possible distractions. Limiting fluid consumption before bedtime may also help to reduce the risk of sleep disruption.
Maintaining positive connections
Stable, loving connections with partners, friends, and family are important for living a happy and full life, and they may help a person get through difficult times.
Relationships that are unpleasant and unhealthy, on the other hand, may create a lot of stress.
According to one study, a person's cortisol level may increase following an altercation with their spouse. Another Trusted Source said that youngsters who have a pleasant and stable family life had lower cortisol levels than those who live in households where there is constant conflict.
Adopting a pet
According to several research, owning a pet may decrease cortisol levels.
According to one research
Cortisol levels were tested in youngsters undergoing a routine medical treatment by Trusted Source. Cortisol levels were lower in individuals who had a dog present throughout the operation than in those who did not.
Another study discovered that under a stressful circumstance, contact with a dog was more helpful to cortisol levels than interaction with a supportive person.
Both fish oil and an Asian herbal supplement called ashwagandha have been proven to lower cortisol levels, so taking these supplements in addition to a healthy diet may be helpful.