In our first two blog posts on cortisol, we’ve discussed what cortisol is, how excess cortisol negatively impacts the body, the main causes, and how to get tested. 

Now, we’re digging into the most important piece, how do we reduce our cortisol levels? In this post, I’m going to walk you through important lifestyle habits, as well as key supplements, potential medications, and other recommendations. 

Build a Mindfulness Practice: If you haven’t started some type of meditation or mindfulness practice, this is the sign you’ve been waiting for. Life is not about what happens to us; it’s about how we respond to what’s happening to us. If you aren’t aware of your thoughts, you can’t change them. I love Insight Timer (it’s free) and there are also great meditations on spotify. One quick thing you can do is start building a gratitude practice. Start and end your day with the simple question: what am I grateful for today? Keep a notebook next to your bed and jot down a few each day; watch your life change for the better. 

Limit Time on Social Media: I don’t need to explain this, do it? We all have experienced how social media can increase cortisol levels due to the constant influx of information, potential exposure to negative content, and comparison with others. Studies have shown that prolonged social media use can contribute to stress and anxiety. Try to stay off social media (and email) for at least 30 minutes when you wake up and the same before bed. 

Move Your Body: I just read an amazing article about the power of movement on your mood. When you contract your muscles, they release myokines, also known as “hope molecules.” These compounds travel through the bloodstream to the brain to alleviate symptoms of depression and anxiety, fostering a sense of hope and well-being. When dealing with high cortisol, consider lower/moderate impact exercises such as yoga, pilates, walking with friends, and strength training. If you’re feeling extra stress or are sleep-deprived, particularly for women during perimenopause and menopause, be wary of extensive high-intensity workouts and intense cardio. If you’ve had a bad night’s sleep or are feeling particularly run down, remember that adding on intense workouts only exacerbates the issue. Reminder: there are a ton of workouts in our Clean Plate Club Facebook Group. 

Balance Your Diet: I know you’ve heard it before, but we can’t say it enough – an inflamed body is a stressed body. Focus on a balanced diet rich in fruits, vegetables, lean proteins, and high fiber. Incorporate foods high in omega-3 fatty acids (salmon, walnuts, and flaxseeds) and antioxidants (such as berries, kale, and spinach) to reduce inflammation and support overall health. Limit sugar, processed foods and alcohol, all which contribute to elevated cortisol levels.

Spend Time Outside: Spend time outdoors to ensure adequate exposure to sunlight, which is essential for vitamin D synthesis in the skin. Aim for 10-30 minutes of sunlight exposure on bare skin several times a week, depending on your skin type and geographic location.

Get Adequate Sleep: It’s not possible to achieve optimal health without the restorative powers of sleep. And sleep IS a weight loss strategy. Did you know humans are the only mammals that willingly put off sleep? There are, of course, times when we need to be up past our bedtime. But let’s be honest, most of the time it’s a choice. Prioritize getting 7-9 hours of quality sleep each night by establishing a regular sleep routine and creating a relaxing bedtime environment. Things to consider:

• Limit caffeine after your morning jolt. At night, consider chamomile or lavender tea, or my favorite, a magnesium drink.
• Keep your bedroom dark, cool, and quiet. Ideal sleeping temperature is 68 degrees.
• If you’re a mouth breather, start using mouth tape. People thought I was crazy when I started talking about sleeping with mouth tape – and I do look a little crazy but I don’t care because noses are for breathing and mouths are for eating. Nostril breathing helps balance the autonomic nervous system, protecting us from stress, anxiety, and improving metabolism. It takes a bit of getting used to but I’ve become obsessed with mouth taping.
• Sleep Mask: Dark rooms = better sleep and this sleep mask is my favorite. It’s lightweight and stays on.
• Yoga Nidra Sleep Meditation: One of my favorite nighttime habits is to listen to a yoga nidra sleep meditation. I’m usually out cold before it even finishes.
• Keep your electronics away from your bed, and better yet, out of your room. No phones/social media 1 hour before bed.

Spend Time With Friends: Maintain strong social connections and seek support from friends, family, or support groups. A study in “Psychoneuroendocrinology” showed that individuals with higher social support have lower cortisol responses to stress. My biggest advice? Be the person who makes the plans with friends instead of waiting to be invited. The pandemic made us all a little socially awkward.

Enjoy Hobbies and FUN: Engage in activities that bring joy and relaxation. We live in a world with never-ending to-do lists, and we often forget to prioritize the activities that bring us the most joy. My friend, life is too short to put off joy.

Supplementation: I’ve added some of my favorites in the links :). 

This list is not exhaustive, but it gives you a place to start a conversation with a functional health provider. I’ve also made a list on Amazon for you.

Adrenal Cortex: Supplements containing adrenal cortex extract can support adrenal health and help balance cortisol levels. These supplements provide nutrients that support adrenal function, potentially helping to reduce stress and improve energy levels.

Ashwagandha: This adaptogenic herb has been shown to reduce cortisol levels and improve stress resilience. Studies suggest that ashwagandha helps the body adapt to stress by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol production. Regular supplementation can lead to improved mood, reduced anxiety, and enhanced overall well-being.

Functional Mushrooms: Functional mushrooms like Reishi, Lion’s Mane, Cordyceps, and Chaga have been shown to help reduce stress and support healthy cortisol levels. Reishi is known for its calming properties and ability to enhance sleep quality. Lion’s Mane supports cognitive function and nervous system health, which can help mitigate stress responses. Cordyceps can enhance energy and stamina, helping the body adapt to stress. Chaga is rich in antioxidants and supports immune function, promoting overall resilience to stress. I’m an enormous fan of Paul Stamets and his company, Host Defense. He has a product called “Stress Decompress” which includes mushrooms and ashwagandha. Click here. And I also like this nightly restore from Gaia that includes a similar ingredient list. 

Magnesium: Adequate magnesium intake is crucial for regulating cortisol production and improving sleep quality. Magnesium is also essential for converting vitamin D into its active form, which is vital for calcium absorption and bone health. Low magnesium levels can lead to increased cortisol production, so ensuring sufficient intake through diet or supplements can support stress management and relaxation.

Omega-3 Fatty Acids: Found in fish oil and supplement form, these essential fats can help lower cortisol levels and reduce inflammation. Omega-3 fatty acids, particularly EPA and DHA, support brain health, reduce stress responses, and promote cardiovascular health. They work by modulating the body’s inflammatory response and improving communication between brain cells, which can help in stress regulation.

Probiotics and Prebiotic Fiber: Gut health is closely linked to stress and hormone regulation. Probiotics can support a healthy gut microbiome, potentially reducing cortisol levels. Prebiotic fiber, found in foods like garlic, onions, and bananas, feeds beneficial gut bacteria, promoting a balanced gut environment. A healthy gut can enhance overall health and reduce stress responses by influencing the gut-brain axis.

Vitamin D: Get your vitamin D levels checked, but just assume your levels are low. The recommended level for Vitamin D levels is considered too low by many functional health professionals. The Vitamin D Council suggests a higher range of 40 to 80 ng/mL, with a target of 50 ng/mL. Vitamin D is fat soluble, so it needs to be taken with fat in order to be absorbed in the body.

B Vitamins: These vitamins play a role in energy production and stress management. A B-complex supplement can support overall health and well-being.

Potential Medications:

Again, I’m not a medical professional; I’m a wellness coach here to help arm you with information to discuss with your health practitioner. I can tell you that personally, and from what I know working as a coach with midlife women, hormone replacement therapy (HRT) can help balance hormone levels. Midlife women are often misdiagnosed, and it’s my personal belief that you deserve to have that conversation before starting on other options such as cortisol blockers, anti-anxiety medications and beta blockers. 

Final thoughts…

Just thinking about all of this can, well, stress you more. As a coach, I strongly believe in starting with one or two habits you can implement and stick with, and then build from there. You’ll be surprised at how quickly you can start to feel better. 

Sending you a lot of love.

Xo 

Tracey

Read Part 1 of the Cortisol series 

Read Part 2 of the Cortisol series