9 Ways to Reduce Cortisol Levels and Prevent Stress

Stress is the body's reaction to a potential threat, which may be associated with physical and psychological factors. Learn about the role of cortisol in stress and how to reduce cortisol.

Cortisol is one of the hormones produced by the adrenal cortex. It is involved in many metabolic processes, for example, helping regulate blood pressure and blood sugar levels. In addition, it plays a role in the process of waking up after sleep. When you wake up, hormone levels rise, peaking after 30 minutes, and then gradually decline throughout the day.

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Cortisol is also called the "stress hormone." When your body senses a threat, physical or psychological, your brain sends a signal to your adrenal glands and they respond by releasing cortisol. Thanks to this hormone, concentration improves, blood circulation and glucose synthesis increase - this helps the body release additional energy to more effectively overcome stress.

Despite the benefits of cortisol, frequent or prolonged increases in cortisol levels can be harmful to the body. For example, chronic stress causes cortisol dysfunction, which leads to inflammation, depression and accelerated cellular aging. It is also associated with the development of osteoporosis, muscular dystrophy and decreased antitumor immunity.

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Chronic stress results from repeated exposure to situations that lead to the release of stress hormones, including cortisol.

We've rounded up nine science-backed ways to naturally reduce cortisol and manage stress. This way, your body will be less likely to experience a state of mobilization to eliminate a potential threat.

This article is for educational and informational purposes only and should not be used for diagnosis or treatment or as a substitute for professional advice.

Identify stress triggers

A threat to life or a change in environment are stimuli that provoke anxiety and can become a trigger or stressor. Such irritants include physical pain, problems in relationships or at work, and financial difficulties. It is, of course, impossible to predict when you will hit your foot on a chair. But some types of triggers can be learned to recognize.

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One of the first steps to relieve stress is to understand what causes it. I don’t want to remember or think about unpleasant situations again. But a stress diary will help you recognize irritants so you can learn to react less to them. It is not necessary to remember all the details of an unpleasant event - it is enough to write down the fact and try to analyze why what happened caused you a negative reaction.

Using a stress diary can help you find practical ways to deal with these situations. For example, avoid quarrels, learn to build personal boundaries in relationships and at work, and say “no” in time. Moreover, you will be able to identify hidden causes of stress such as hanging on social networks.

CASE FROM PRACTICE

A woman came to the GGP program in an extremely stressful state. She was constantly anxious and tense due to stress at work. Only alcohol helped her cope with such a load. She simply could not calm down her excitement and fall asleep without a couple of glasses.

An important part of the program is meditation, which participants receive in recordings and have constant access to.

During the program, our client’s condition changed dramatically due to nutrition, physical activity and the entire system in general. But the main discovery and powerful healing tool for her was meditation.

This woman shared with us that she stopped drinking alcohol and started meditating every time she felt an impending wave of tension. She became much calmer, changed in appearance - younger, fresher. She returned to full, refreshing sleep. She learned to smile again and enjoy all manifestations of life.

Learn to recognize thoughts that cause stress

Thinking about negative and traumatic events is a trigger for the synthesis of cortisol. British scientists conducted a study in which participants wrote down their most negative memories for 20 minutes over three days. The results showed that it caused high cortisol levels in participants. Scientists link this to long-term consequences for the entire body.

The scientific community also highlights the role of worry and dwelling on negative thoughts in stress levels. It has been proven that negative thinking not only increases cortisol levels, but also has a negative effect on the production of oxytocin, a hormone that calms the nervous system.

Mental practice or mindfulness is one way to combat negative thinking and helps reduce cortisol levels. Hungarian scientists conducted a meta-analysis of ten studies on the connection between meditation and stress hormone levels. The results showed that meditation has a positive effect on people living in stressful conditions, but especially on patients with depression and post-traumatic stress disorder.

Diagnostics and treatment of stress hormones at Altimed MC

To find out what caused the increase in hormones, it is necessary to undergo a complete diagnosis of the body. This can be done quickly and painlessly here at Altimed MC. We use our own equipment for a complete diagnosis of the body.

Functional screening helps measure stress-related cortisol levels , as well as vitamin and mineral levels. With its help, you can get a complete picture of the functioning of the entire organism.

ATM Vega Test reveals hidden diseases, helps determine their severity and understand what caused them. Based on the results obtained, our specialists can create an effective treatment plan, the results of which you will notice in the first days.

Pay attention to the quality of your sleep

It is easier for a person who has had a good night's sleep to cope with the effects of stress and unpleasant situations. The quality and duration of your sleep depends largely on your circadian rhythms and habits. What time you go to bed and wake up also plays a role. Research shows that people who work night shifts and sleep during the day are more likely to have elevated cortisol levels.

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Shift work before age 40 is associated with higher body mass index (BMI) and higher cortisol levels.

Cortisol may be elevated due to lack of sleep or insomnia, especially in the evening after lack of sleep. The hypothalamic-pituitary-adrenal system is responsible for the production of cortisol. When a threat to the body appears, the hypothalamus part of the brain synthesizes special substances that are sent to the pituitary gland. This in turn sends a signal to the adrenal glands. In response, the adrenal cortex produces cortisol, some of which returns to the brain, affecting thinking processes. This relationship between the brain and the kidneys is called the hypothalamic-pituitary-adrenal axis.

The hypothalamic-pituitary-adrenal axis is also responsible for regulating sleep cycles. The axis can be activated by stress, illness or poor nutrition. This can subsequently impair your sleep and increase cortisol.

Sleep hygiene is one of the decisive factors in its quality. Try to create conditions in which the amount of noise and light is minimal. Thick curtains, an eye mask, and earplugs will help with this. We wrote about this in detail in this article.

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Tips for improving sleep quality to reduce cortisol levels:

• Try to go to bed and wake up at the same time
• Wash bedding and sleepwear regularly - a fresh smell helps the body relax
• Try not to use devices that emit blue light (TV, phone, tablet) 2-3 hours before bedtime
• Avoid caffeinated drinks in the afternoon
• Avoid excessive strength and cardio exercises two hours before bed.

Causes of Cushing's syndrome

The most common cause of this disease is the use of glucocorticoid drugs, which increase the amount of steroid hormones in the body. These medications are taken during the treatment of asthma, rheumatoid arthritis, and in patients after organ transplantation (they prevent rejection of the transplanted organ).

The stress hormone (cortisol), produced in the adrenal cortex, contributes to the formation of Cushing's syndrome. If the adrenal glands, controlled by the pituitary gland, produce too much cortisol, which can be caused by tumors of the pituitary gland or adrenal glands, then the excessive concentration of cortisol has an adverse effect.

Cushing's syndrome can also cause Cushing's disease, which is a type of overactive anterior pituitary gland. Then the cause of excessive ACTH concentration is a tumor.

Exercise regularly

Exercise can either increase or decrease cortisol levels, depending on the duration and intensity of the exercise. Despite the benefits of playing sports, it is still a burden and stress for the body. Therefore, as a result of intense exercise, cortisol usually rises briefly, but then falls at night.

At the same time, moderate-intensity exercise does not lead to an increase in stress hormone levels. Like intense exercise, moderate exercise is associated with decreased nighttime cortisol levels.

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Regular exercise can help control cortisol levels. And in addition to reducing the stress hormone, sport has a good effect on the microbiota. But it's best to avoid strenuous evening workouts that will keep you awake. Physical activity isn't just good for your body—many doctors recommend it for improving your mental health, too.

Cushing's syndrome and Cushing's disease - how are they different?

Cushing's disease is different from Cushing's syndrome, so the terms are not interchangeable. Although the symptoms of Cushing's syndrome are the same as in the case of Cushing's disease and the diagnosis is similar, the reasons for their formation are different. Cushing's disease is caused by a tumor of the pituitary gland located in the middle cranial fossa. The disease is treated surgically.

A dexamethasone inhibition test using an increased dose of 8 mg dexamethasone can help diagnose these two diseases. Cushing's disease can cause Cushing's syndrome.

Find something you like

Learning to relax is really helpful, especially if you want to manage stress. Taking up a new hobby is one way that can also help you learn a new skill. It doesn't matter what you do, as long as you enjoy it.

Photo by Steve Johnson / Unsplash

American scientists conducted a study of 50 former combatants who suffered from depression, post-traumatic stress disorder or substance abuse. They spent a month doing gardening and occupational therapy. The results showed a decrease in stress and a decrease in cortisol.

Think about what kind of activity you would like - perhaps drawing, music or gardening.

Laugh more often

Laughter is good not only for the soul, but also for the body. It is a natural way to overcome stress and reduce cortisol levels. A study published in 2008 showed that even the anticipation of laughter leads to a decrease in blood levels of cortisol, as well as two other stress hormones - adrenaline and norepinephrine.

Laughter not only reduces stress hormone levels, but also blood pressure.

If you are having a fun and interesting time, you are unlikely to experience extreme stress at the same time. That's why it's so important to plan your time and visit interesting places and events.

A LITTLE THEORY

Cortisol is a hormone belonging to the group of glucocorticoids that have a powerful anti-stress and anti-shock effect.
Its main function is to adapt the body to stress, injury, shock, and to mobilize strength to overcome danger. But besides this, cortisol controls physical activity, blood pressure, our sleep, hunger, digestion, and physical activity. It is actively involved in carbohydrate, fat and protein metabolism, and affects the water-salt balance. Cortisol is also responsible for preserving energy in the body, participates in the synthesis of cellular enzymes, and accelerates the removal of toxins.

Communicate with animals

It has been scientifically proven that contact with animals is associated with reduced cortisol levels. Scientists have studied how interaction with animals affects stress, and found that long-term interaction with dogs, even strangers, as well as owning a pet, have a positive effect on cortisol levels. In addition, the interaction between a person and a dog increases the level of oxytocin in both.

Photo by Vitalie Sitnic / Unsplash

Having pets is associated not only with reduced stress levels, but also with other health benefits. It is easier for owners of cats, dogs, parrots and other pets to focus their attention. Animals also have a positive effect on blood pressure and help avoid feelings of loneliness.

WHAT TO DO?

As you can see, the recommendations for low cortisol levels are the same as for high cortisol levels.

But it couldn’t be otherwise. After all, the body is an amazing structure. It recovers itself, you just need to create conditions for it to work normally and remove harmful factors.

It is important to remember that hormones work as a team and greatly influence each other. The entire body is a finely structured interacting and interconnected system that cannot be viewed from only one point of view. Restoring destroyed hormonal balance naturally is possible only with an integrated approach that will include all aspects of health - nutrition, breathing, physical activity, cleansing procedures, restoring mental balance, working with consciousness.

All this is harmoniously combined in the Hormonal-Genetic Reboot (HGR) program, which has been successfully carried out by our centers in the cities of Moscow, Samara, Omsk and Sochi for the 5th year, and now also in online format. Leave a request to participate in the next stream of the program and our care service will contact you.

In the case of a serious illness that causes damage to the adrenal glands, an integrated approach is required, a change in lifestyle in general, the development of an individual treatment plan, which, in addition to HGP, necessarily includes the practices of Tibetan Natural Healing, massage of internal organs, and acupuncture.

Add cortisol-lowering foods to your diet

Nutrition affects not only metabolic processes in the body, but also the level of cortisol. Some foods, such as sugar, can increase the amount of stress hormone.

The chemicals neurotransmitters are responsible for transmitting signals to the nervous system and controlling mood. And hormones and food are responsible for their production.

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Foods rich in polyphenols help reduce stress hormone levels. For example, the long-term health benefits of drinking green tea are scientifically proven - drinking just half a glass a day reduces the risk of depression and dementia.

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Eating foods from the table below will help control your cortisol levels:

It should be remembered that eating stress brings only temporary relief and can lead to eating disorders, excess weight gain and problems with blood sugar. During times of stress, try to choose foods containing plant fiber - fiber provides a feeling of fullness for a long time and regulates blood sugar levels.

Regular sugar consumption is associated with long-term high cortisol levels, and is associated with a higher risk of heart disease in overweight men.

Probiotics

The gut microbiota contains trillions of bacteria that are beneficial to your health. They strengthen the intestinal lining, fight inflammation, regulate the immune system and even mental health. This is why it is important to take care of the composition of your gut bacteria.

Among the inhabitants of the intestinal microbiota are probiotic bacteria that reduce cortisol levels and, accordingly, stress. Among them are the bacteria Lacticaseibacillus rhamnosus and L. farciminis.

Probiotic foods help maintain healthy gut bacteria. Fermented milk drinks like kefir and yogurt, as well as fermented foods like kimchi, contain certain strains of probiotic bacteria. They help reduce cortisol levels caused by stress. Research shows that one Lactobacillus strain, L. plantarum 299v, reduces exam stress in patients with irritable bowel syndrome (IBS).

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Using the Atlas Microbiota Test, you can learn about the bacterial diversity of your gut, as well as assess the level of probiotic bacteria.

Symptoms of Cushing's syndrome

The symptoms of Cushing's syndrome are clearly visible, however, they are not symptoms characteristic only of this disease, which is why it is not always immediately diagnosed.

People with Cushing's syndrome most often experience problems such as:

• Weight gain and increased body fat, especially in the neck and face (called “buffalo neck” and moon face);
• characteristic silhouette - a thick face, a corpulent torso and very thin limbs (arms and legs);
• redness of the facial skin;
• stretch marks are clearly visible on the abdomen, thighs, buttocks and chest;
• skin problems - acne;
• menstrual irregularities and excessive hair in women;
• depression, sleep disorders and emotional instability;
• arterial hypertension;
• diabetes;
• brittle bones and osteoporosis;
• frequent and recurrent infections;
• susceptibility to bruising on the body;
• delayed bone growth in children, that is, dwarfism.

Most of these clinical signs appear in the advanced phase of the disease. Only a few of these may occur at first, making Cushing's syndrome difficult to diagnose.