Maintaining normal cortisol levels improves your health and well-being. See the do’s and don’ts below.
What Is Cortisol?
Cortisol, the destructive primary stress hormone, affects many important processes in the body. It plays a role in:
Regulating sleep-wake cycles
Managing how the body uses carbohydrates, fats, and proteins
Reducing inflammation
Controlling blood pressure
High levels of cortisol in the body may lead to Cushing’s syndrome. The symptoms include:
High blood pressure
Rapid weight gain in the face and belly
Frequent urination
Decreased sex drive
Flushed face
Muscle weakness
Increased thirst
Mood changes (feeling irritable or low)
Osteoporosis
Bruises or purple stretch marks appearing on the skin
Other conditions and symptoms of high cortisol levels are:
High blood pressure
Type-2 diabetes
Fatigue
Impaired brain function
Infections
Cortisol is made by the outer adrenal gland. Growth hormone is an anti-aging hormone that opposes cortisol. As you age, this opposing hormone goes down and bottoms out when a person is about 50 years old. Growth hormone is inversely proportional to cortisol. Cortisol goes higher when it is unopposed or when there is nothing to push it down. Anything that helps increase the growth hormone helps lower cortisol.
Growth hormone is made by a gland in the pituitary and works with the liver. It is also activated when you sleep. If you can get more sleep, your cortisol naturally goes down. IGF or Fat Storing Hormone-like Growth Factor, a hormone produced by the liver, is similar to the growth hormone. IGF regulates the burning of fat and blood sugar as you sleep and when you are not eating. Even if you eat all day, it won’t trigger the growth hormone unless you are sleeping well.
How to Know Your Cortisol Levels
If you’re worried about having high levels of cortisol, it’s best to see a doctor and get a blood test. The most common symptoms of high cortisol are similar to other diseases so it is crucial to rule out what is causing your symptoms.
Here are the tests a doctor might recommend:
Cortisol urine test
Cortisol blood test
Salivary cortisol levels test
CT scan or MRI
What to Do to Lower Cortisol Levels
1. Get Enough Sunlight
Regular sun exposure is a very good way to lower cortisol. If you go sunbathing on the beach, it relaxes you and helps manage your cortisol level. Bask regularly under the sun for at least six months.
2. Take Walks
Physical activity is great for your health and your mood. However, intense workouts can trigger cortisol release to cope with the additional post-exercise stress. Walking is the best exercise to lower cortisol.
3. Take Vitamin D3
When you take it, it has to be in daily doses of 10,000 IU. If you get about 15 to 20 minutes of sun every day, you are pretty much covered. Make sure you are also taking vitamin K2 with it. Try my D3 and K2 Vitamin that supports cardiovascular health, aids calcium metabolism, and promotes healthy cholesterol.
4. Try Acupressure
Acupressure can relieve your body from stress and improve your sleep.
5. Increase Potassium Intake
Increase your potassium to 4,700 mg daily. This is equivalent to 7 to 10 cups of vegetables a day.
6. Take Vitamin B1
You can also take vitamin B1, which you can get by taking nutritional yeast. Mix it with yogurt or with peanut butter.
7. Take Calcium Supplements
Take a little calcium before bed such as calcium citrate or calcium lactate. Do not take calcium carbonate because it is bad for you.
8. Sleep Well
Your sleep hygiene can affect your cortisol levels. When sleep-deprived, cortisol concentrations in the bloodstream can spike. Pay attention to the amount and quality of your sleep. Try waking up at the same time every day to have a regular circadian rhythm. These tips help keep your cortisol levels to a normal range.
9. Try Relaxation Techniques
Simple relaxation techniques can help manage stress. Meditation, mindfulness, and even simple deep breathing can calm you down and help lower cortisol levels.
10. Get a Pet
There are studies suggesting that getting a pet can lower cortisol levels. One study concluded that contact with a dog can regulate cortisol levels better than a friend during a stressful situation.
11. Have Good Personal Relationships
Having healthy and loving relationships with your family, friends, or a partner can help in keeping your daily stress to a minimum. Unhealthy, dysfunctional relationships can cause a serious deal of stress, a spike in your cortisol level. One study showed that arguing with your partner can raise your cortisol levels.
12. Have a Healthy Diet
If you want to lower your cortisol level, I suggest that you eat healthy foods and watch your daily sugar intake. Here are some foods that can help stabilize your stress hormones:
Probiotics in foods containing soluble fiber
Dark chocolate
Bananas and pears
Black or green tea
Probiotics in food such as yogurt
Staying hydrated is just as important.
13. Have Better Coping Mechanisms to Stress
If you want to have healthy cortisol levels, you have to reduce your overall stress. Some of the easiest ways to do this are to get out of stressful situations or having better ways to cope with stress. Recognizing and identifying your triggers can help in proactively managing stress and decrease anxiety, worry, and tension. Coping better with stressful situations and thoughts is important in keeping your cortisol levels stable.
14. Stay Positive and Have Fun
Keeping it light and fun can lead to a happier life. Being positive and happy is in fact linked with lower cortisol, lower blood pressure, having a healthy heart rate, and a strong immune system. Plan trips, go fishing, take hikes, invite friends over for a game night – find time to enjoy and do the things you love.
Things You Shouldn’t Do
1. Don’t Let Other People Stress You Out
You cannot control other people’s actions but you can control your own. If you have people around you who stress you out, it is best to avoid them altogether. Negative people can severely affect your stress.
2. Don’t Drink Caffeine at Night
Since sleep is crucial in keeping your cortisol levels healthy, avoid drinking caffeinated beverages at night. These stimulants can make it hard for you to get the sleep you need.
3. Don’t Say Yes to Everything
A key aspect of keeping healthy cortisol levels is keeping your stress in check. Saying yes to everything can blow up your daily to-dos and stress you out to the point of burn out. Learn to prioritize your own health by taking only tasks you know you can handle.
4. Don’t Disregard Your Body’s Stress Signals
If your body is telling you something is not right, listen to it. Pause and take breaks from time to time. Your body can only do so much. Do not push it to its limits.
5. Do not Stay in a Job You Hate
If there’s absolutely nothing to make up for the amount of stress you are getting at work, it best to look for another one. You do not need that kind of unhealthy, negative stress in your life.
Do not let this stress hormone get the best of you! Follow the dos and don’ts can help maintain normal cortisol levels. You only have one life, try to enjoy it every day as much as you can.
To learn more watch these videos:
Cortisol Resistance & Insulin Resistance https://www.youtube.com/watch?v=LhXyJCa_b-k
Reducing Cortisol https://www.drberg.com/blog/reducing-cortisol
Cortisol Resistance and Fat Storing Hormone Resistance Explained https://www.youtube.com/watch?v=LhXyJCa_b-k
Why Cortisol or Stress Never Turns Off https://www.drberg.com/blog/why-cortisol-or-stress-never-turns-off
This Post has been condensed from Dr. Berg’s video, How to Lower Cortisol https://www.drberg.com/blog/how-to-lower-cortisol
Dr. Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting, is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
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