cortisol: how to manage stress and your hormones
Life is hard, and in our current world, stress seems almost inevitable. We’re expected to balance work, family, personal goals, school, finances, and social lives, which is a challenging task to say the least. Due to this perpetual pressure, many are living in a state of chronic stress. Gaining a better understanding of cortisol, the body’s stress hormone, is the first step in finding ways to tackle its negative effects and learning how to find balance.
Understanding cortisol
Cortisol is a glucocorticoid hormone—a type of steroid hormone that’s produced by the adrenal glands (1). While it’s often referred to as the stress hormone, cortisol is involved in many important bodily functions that go beyond stress management. Functions like regulating metabolism, blood pressure, and sleep.
Functions of cortisol
Regulating stress response: Cortisol can be released after a “fight or flight” response—your body's natural response to perceived threats. The release of cortisol slows down “nonessential functions” such as digestion, reproduction, and growth, allowing for an increase in availability of substances that repair tissue. It also triggers the release of glucose from the liver to be use in the brain and as an energy source during times of stress (1).
Regulating metabolism: Cortisol can help to control the body’s use of fats, proteins, and carbohydrates by helping convert them to usable energy. This happens when cortisol signals the liver to mobilize energy stores and increase blood glucose levels by releasing stored glucose; thus signaling for the body to access these stores in times of stress (1).
Blood pressure regulation: Cortisol contributes to the maintenance of constant blood pressure within the body. Elevated levels of cortisol in the body can cause high blood pressure, and low levels can cause low blood pressure. The exact mechanism on how this regulation occurs is still being researched (1).
Circadian Rhythm: Cortisol is released in close relation to one’s sleep-wake cycle or circadian rhythm. 50-60% of the hormone is released within 30-40 minutes of waking and its levels fall throughout the day (2).
Cortisol in itself isn’t bad. It’s an essential hormone that plays a role in almost every organ in the body—regulating both every day bodily functions and survival mechanisms. Cortisol becomes a “red flag,” or has a negative impact on the body, when it's imbalanced and remains high for prolonged periods of time.
How does cortisol stay balanced?
The hypothalamus and the pituitary gland work in tandem to regulate cortisol levels in the body. This is commonly referred to as the hypothalamic-pituitary axis (HPA). A drop in cortisol levels signals the hypothalamus to release corticotropin-releasing hormone (CRH). In response to CRH, the pituitary gland produces another hormone called adrenocorticotropic hormone (ACTH). This hormone then signals for your adrenal glands to produce and release cortisol (1). This negative feedback loop forms the backbone of the body’s stress response system.
Cortisol imbalance and chronic high levels
Chronic stress in the body leads to high levels of the cortisol hormone. High levels of cortisol in women can present in a number of ways, creating a state of adrenal hormone imbalance and related symptoms such as (3):
Weight gain
Increased blood sugars
Fatigue
Insomnia
Brain fog
Low libido / disruptions in menstrual cycle (amenorrhea)
Disrupted / slowed metabolic functions
Other hormonal imbalances
In rare instances, chronic abnormally high levels of cortisol (hypercortisolism) leads to the development of Cushing’s syndrome. This can result from the body producing too much cortisol or from taking medications called glucocorticoids, which have similar effects on the body as cortisol does.
Tips for keeping cortisol balanced
The key to keeping cortisol levels balanced is to find ways to control chronic stress before the adrenal glands become overworked and fatigued. When leading a busy lifestyle, especially with the stress of the holiday season, this may seem impossible. The best way to tackle this is by implementing small habit changes throughout your daily routine. Below are some evidenced-based tips to regain control over your stress hormones.
Tips to regulate metabolism: Maintain a balanced, healthful diet, which looks like …
The foods you eat may play a role in the modulation and regulation of cortisol levels in the body, while also improving your overall general health and wellbeing. A comprehensive review of recent nutrition research has found that a balanced diet consisting of whole foods, particularly those rich in nutrients such as omega 3 fatty acids, and magnesium can help regulate and improve stress responses and resilience in the body (4).
Complex carbohydrates: Incorporating complex carbohydrates into your everyday diet may be particularly helpful in lowering cortisol levels and keeping them balanced. Whole grains, legumes, and starchy vegetables such as potatoes, corn, and peas, and legumes are examples of complex carbohydrates (5). Complex carbohydrates are also great sources of fiber—an essential component of a balanced, healthful diet.
Omega-3 fatty acids: High levels of cortisol have been linked to low levels of omega-3 fatty acids (6). Incorporating healthy fats from foods such as salmon, walnuts, and mackerel can help to lower cortisol levels during stress and repair adrenal fatigue.
Magnesium: Magnesium deficiency exacerbates the body’s stress response, in turn elevating cortisol levels. This creates a cycle—as elevated cortisol levels prompt an increase in magnesium excretion via urine (7). Dietary sources of magnesium include whole grains, green leafy vegetables, and dark chocolate.
Research has shown that timing of meals can also help in normalizing cortisol levels. Eating meals in line with your body’s circadian rhythm can help to achieve more stable energy levels throughout the day—limiting the body’s trigger of a stress response (8). Something like skipping breakfast in the morning can trigger higher circulating cortisol levels and stress-induced cortisol reactions in the body (9). Aim to eat breakfast within an hour of waking and again every three to four hours throughout the day. This may look like breakfast, morning snack, lunch, afternoon snack, and dinner.
Tips to regulate blood pressure
Stay active: Low impact workouts such as walking, yoga, and low-intensity weight training can help in reducing and balancing stress-induced cortisol spikes throughout the day. Physical activity is also intertwined with improving sleep quality—ensuring you’re getting at least 30 minutes of physical activity each day is beneficial in more ways than one!
Maintaining a healthful, well-balanced diet can also give cortisol a helpful boost in regulating blood pressure. This looks like incorporating fruits, vegetables, whole grains, lean protein, and healthy fats while minimizing processed foods, added sugars, and saturated fats.
Tips to regulate circadian rhythm: Prioritize getting adequate sleep and relaxation
Staying in tune with our body’s circadian rhythm is essential in keeping cortisol levels balanced. Adults should aim for at least 7-8 hours of quality sleep each night. Prioritizing sleep can also help to reduce overall stress levels—promoting balanced cortisol levels. Stress management studies have shown that practicing mindfulness and relaxation intervention methods have been most effective in balancing high cortisol levels (10).
Give yourself 60 to 90 minutes to digest your food before bed, allowing your metabolism and body to be at rest while you sleep.
The bottom line
Cortisol is an essential hormone that plays a key role in regulating several bodily functions, however, excess levels in our blood can lead to a cascade of unwanted health outcomes. To help reduce this risk and lower cortisol levels, it’s important to implement lifestyle changes that also benefit your overall health and wellbeing such as physical activity, finding ways to better the quality of your sleep, managing stress, and keeping a balanced diet. As always, please consult your medical provider for individualized medical advice, as hormone levels and stress responses vary by individual.
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FAQ
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What you eat can directly play a part in the regulation and maintenance of many essential bodily functions, including the production and balancing of cortisol. For example, eating foods high in added sugars can cause a rapid spike in blood sugar and lead to an increased cortisol release and prolonged cortisol response in the body (11). In addition, studies show that the regular consumption of processed foods can disrupt hormonal balance, resulting in higher cortisol levels (12).
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In general, it's recommended to receive your daily value (DV) of magnesium through dietary sources, however, magnesium supplements are available in a variety of forms including magnesium oxide, glycinate, citrate, and chloride. Magnesium glycinate is more known for benefits such as the potential to promote relaxation and support sleep quality (13).
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Current science shows that caffeine increases cortisol secretion both at rest and during periods of stress (14). Think about the common times or situations in which you consume caffeine - when you need an energy boost in the morning after not getting enough sleep or when you're experiencing a stressful day and need a little extra caffeine to get you through. Caffeine is a stimulant, meaning it has the potential to interrupt sleep, affect blood sugar, and increase heart rate and blood pressure. Combining these effects along with stress, can affect cortisol levels and lead to adrenal fatigue. To combat this, be mindful of the timing of your caffeine intake. Cortisol levels naturally peak upon waking, so consuming a cup of coffee within the first hour or two of waking, may produce more negative effects than positive ones.
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Written by Ebony Paul
Ebony Paul graduated from Baylor University with her BSFCS in Nutrition Sciences (21’) and from Texas State University with her MS in Human Nutrition (23’). She is a current dietetic intern completing her supervised practice hours through the Be Well Solutions Dietetic Internship program. Ebony has a passion for women’s health and pediatrics – aspiring to impact women and children in bettering their health and wellbeing through evidence-based nutrition practices. When she isn’t informing people about valuable nutrition knowledge, she enjoys cooking, Pilates, playing board games with friends and family, and relaxing with a good book.
This post was reviewed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.
