In today’s fast-paced world, stress has become an inescapable part of daily life. Factors like cost-of-living pressures, work-related stress, and family responsibilities contribute to a constant state of high stress for many individuals.
Cortisol, commonly known as the “stress hormone,” has garnered significant attention as people’s stress levels continue to rise. Recent data from Google indicates a staggering 557% increase in searches for “What supplements lower cortisol?” between 2023 and 2024.
Produced by the adrenal glands, cortisol plays a crucial role in regulating the body’s stress response and maintaining the sleep-wake cycle. However, consistently high cortisol levels can lead to various health issues.
Jane Ollis, a medical biochemist and founder of UK neurotech company MindSpire, clarifies that cortisol is not inherently harmful. “We need cortisol to perform, and it’s natural to have higher levels in the mornings. However, it becomes problematic when constant stress triggers continuous cortisol release, leading to decreased sensitivity and potential chronic health conditions.”
The Signs of Cortisol Imbalance
Irregular Sleep Patterns
Ollis emphasizes that irregular sleep is often the first sign of cortisol imbalance. “Difficulty falling or staying asleep, resulting in fatigue, is a clear indicator that your cortisol levels might be out of balance,” she notes.
Weight Gain
Stress eating or comfort eating is a common response to high cortisol levels. “Higher cortisol can increase appetite, potentially leading to weight gain,” explains Chloe Brotheridge, a hypnotherapist and author of The Anxiety Solution.
Anxiety, Irritability, or Mood Swings
Ollis highlights that noticing increased stress, irritability, or mood swings in situations that were previously manageable can signal cortisol imbalance. “If you find yourself easily frustrated or irritable, it may be a sign that your cortisol levels are elevated,” she adds.
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Brotheridge agrees, noting that high stress can exacerbate mental health conditions like anxiety and depression.
Digestive Issues
Chronic stress can disrupt blood flow to the digestive system, leading to gut imbalances, bloating, and worsening symptoms of conditions like IBS. “Stress can interfere with digestion, causing tummy aches and other digestive issues,” explains Brotheridge.
Ollis underscores the importance of addressing stress to maintain digestive health.
How to Combat Cortisol Imbalance
Prioritize Sleep
Brotheridge advises avoiding screens before bed and creating a calming routine. “Stick to a consistent bedtime, avoid phones and heavy meals in the two hours before sleep, and develop a nightly routine to ensure deeper, more restful sleep,” she recommends.
Practise Deep Breathing and Mindfulness
Ollis promotes using breathwork to manage stress. “Breathing techniques can regulate the stress response and have been clinically proven to calm the mind,” she says.
Ollis recommends trying a breathing pattern of four breaths out on each exhale for at least five minutes.
If you’re overwhelmed, think about the ‘three Ds’. What can you delete (ie, say no to), delegate or defer?
— Chloe Brotheridge
Get Outside as Soon as You Wake Up
Ollis suggests getting sunlight early in the morning. “Exposure to sunlight helps regulate circadian rhythms, which in turn stabilizes cortisol levels throughout the day,” she explains.
Move Your Body
Research indicates that even short periods of exercise can significantly reduce stress levels. “Just 20 to 30 minutes of cardio can make a big difference,” Ollis emphasizes.
She encourages incorporating physical activity into daily routines, even if it means taking short walks or doing simple stretches.
Eat a Balanced Diet
Brotheridge advises focusing on a nutritious diet to stabilize blood sugar levels. “Avoiding sugary and processed foods can prevent cortisol spikes and crashes,” she says.
Brotheridge recommends incorporating whole foods, protein, healthy fats, and fiber into the diet.
Set Boundaries and Reduce Stressors
Many people struggle with work-life balance and fail to set boundaries. “If you’re feeling overwhelmed, consider the three Ds: what can you delete (say no to), delegate, or defer?” suggests Brotheridge.
She recommends having a plan for disconnecting from work and social media, such as putting the laptop away at dusk or deleting work emails from smartphones.
Managing cortisol levels is crucial for maintaining good health and well-being. By adopting these strategies, individuals can keep their daily stress in check and improve overall quality of life.
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