Cortisol is a glucocorticoid steroid hormone produced by the adrenal glands. These two small, triangle-shaped glands are located on top of each kidney and are part of the endocrine system. They play a crucial role in maintaining hormonal balance within the body.

Cortisol is an essential hormone that affects almost every organ and tissue in the body. This important hormone regulates the body’s stress response and influences the use of fats, proteins and carbohydrates in the body. Cortisol also suppresses inflammation, regulates blood pressure and blood sugar and helps control the sleep-wake cycle.

Optimum cortisol levels are necessary for good health and for maintaining several bodily functions. In order to have optimal levels of cortisol in the body, the hypothalamus, pituitary gland and adrenal glands must all be healthy and functioning properly. The hypothalamus, a small area of the brain involved in hormonal regulation, and the pituitary gland, a tiny gland located below the brain, work together to regulate the production of cortisol in the adrenal glands. When blood cortisol levels fall, the hypothalamus releases corticotropin-releasing hormone (CRH), which the directs the pituitary gland to produce adrenocorticotropic hormone (ACTH). ACTH then stimulates the adrenal glands to produce and release cortisol.

Cortisol releases glucose into the bloodstream, enhances the brain’s use of glucose and increases the availability of substances in the body that help repair tissues.

Cortisol levels typically follow a circadian rhythm, with the highest levels typically occurring in the early morning and gradually decreasing throughout the day. This natural rhythm helps regulate various bodily functions, including sleep-wake cycles, metabolism, and immune function

When the sympathetic nervous system, also know as the “fight or flight” nervous system, is activated, the result is an increased heart rate and energy as part of the fight-or-flight response. It’s the body’s way of preparing itself for potentially dangerous or harmful situations. The body is designed to stay in this state only for a short period of time and is not meant to stay stressed out long-term. Unfortunately, many of us live in a high stress state. When the body gets stuck in a sympathetic state and cortisol levels remain high, it can have negative impacts on overall health.

Prolonged high cortisol affects the digestive system. With consistently high cortisol levels in the body, the digestive system begins to suffer. Some of the negative effects include:

1. Motility issues affecting fast or how slow things move through the digestive tract.

2. Decreased enzyme production, making it harder to break down and absorb nutrients

3. Decreased beneficial bacteria is produced, leading to dysbiosis.

4. Lower immune system function, which leads to an increase in pathogens and bacteria.

Over time, the gut can become permeable or leaky, which leads to food sensitivities and inflammation. Needless to say, chronic stress is not good for the gut, and it creates many digestive issues. Elevated levels of cortisol, if prolonged, can also affect proteolysis, which is the breakdown of proteins, resulting in muscle wasting.

Prolonged high cortisol affects the cardiovascular system. Prolonged elevated cortisol levels can increase cardiovascular disease risk. Cortisol narrows the arteries, while another hormone, epinephrine, increases the heart rate. Working together, they force the blood to pump harder and faster. This increase in blood pressure is a major risk factor for heart disease. It can also cause changes that promote plaque buildup in arteries. A study found that for every doubling of cortisol levels, the risk of cardiovascular events increased by 90%.

Prolonged high cortisol can cause hyperglycemia. Cortisol plays a significant role in glucose metabolism. One of the primary ways cortisol affects glucose metabolism is by promoting gluconeogenesis, whereby the liver produces glucose from amino acids and fatty acids. This provides the body with readily available energy during times of stress. However, when cortisol levels remain chronically elevated, this continuous glucose production can lead to hyperglycemia, an excess of glucose circulating in the bloodstream. While glucose is essential for providing energy to our cells, too much can lead to serious health complications. 

Hyperglycemia from chronically high cortisol can lead to insulin resistance, a condition where cells become less responsive to insulin’s effects. This also results in weight gain over time. The excess cortisol also moves triglycerides from storage to visceral fat cells, which are located deep in the abdomen, causing belly fat.

Ways to Lower Cortisol Naturally

Anti-Inflammatory Diet

One of the best ways to lower excess cortisol in the body is to focus on an anti-inflammatory diet. Avoid processed foods and foods containing excess sugar. Instead, eat more whole, nutrient dense foods. Include omega-3 fatty acids, found in fatty fish and nuts. Also include leafy greens, berries and foods rich in probiotics and prebiotics. Consume healthy fats, such as avocados, and olive and coconut oils. A diet rich in foods that reduce inflammation in the body naturally reduce cortisol levels.

Vitamin D*

Vitamin D can help lower cortisol levels by blocking the action of the enzyme 11-βHSD1, which is needed to produce cortisol. A pilot study found that healthy adults supplemented with vitamin D3 had both lower blood pressure and lower levels of cortisol in their urine compared with those given a placebo. However, be sure to check with your health care provider to have your Vitamin D level checked before supplementation.

Magnesium and Zinc*

Magnesium and zinc are essential for vitamin D absorption and cortisol regulation. Zinc is a cofactor for vitamin D functions, and studies have shown that zinc supplementation can increase vitamin D levels. Zinc also induces the release of calcitriol, which is the active form of vitamin D. Magnesium, is also necessary to convert vitamin D into its active form.

L-theanine*

L-theanine, an amino acid found in green tea, promotes relaxation without sedation. It is a great option to reduce cortisol levels. A study shows that L-theanine lowered salivary cortisol three hours post-dose following active treatment.

Ashwagandha*

Ashwagandha is an adaptogenic herb known for its stress-reducing properties. Ashwagandha may reduce cortisol levels by moderating the hypothalamic-pituitary-adrenal axis (HPA) activity, reducing inflammation and oxidative stress and Influencing GABA and serotonin activity.

Magnolia Bark Extract*

Magnolia bark extract contains compounds that may help reduce anxiety and lower cortisol levels. A study of 56 adults observed that consuming 500 mg of the extract per day resulted in significantly lower cortisol levels and improved mood.

Phosphatidylserine*

Phosphatidylserine is a phospholipid that may help reduce cortisol levels, particularly in response to physical stress. Phosphatidylserine has been studied since the early 1990s for its ability to promote a healthy endocrine response to an acute stressor, blunting serum ACTH and cortisol elevations in response to stress.

Caution: Do not take Phosphatidylserine if you have a history of kidney disease.

*Always check with your health care provider before taking any supplement.

Vagus Nerve Massage

The vagus nerve is the longest cranial nerve in the body. It extends from the brainstem to organs such as the heart, lungs, digestive tract, and more. This nerve connects the central nervous and enteric nervous systems. It helps the body switch back and forth between the sympathetic flight-or-fight response and the parasympathetic mode, where it is more relaxed. However, the vagus nerve can lose its ability to switch back to the parasympathetic mode due to factors like stress or age. Working on stimulating the vagus nerve is a great way to help offset this and bring the body back into a more relaxed state.

The vagus nerve is accessible in several areas of the body, including the, ears, neck and abdomen. To perform a vagus nerve massage, start by locating the vagus nerve’s primary pathway, which runs along the sides of the neck, behind the ears, and down towards the chest and abdomen. Start by pressing softly behind the earlobes or the sides of the neck, then just below the jawline, then on the upper chest, and then on the abdomen. Massage in a downward motion. Repeat the whole cycle again or focus on one area, such as the neck area, if it feels good.

Another easy way to stimulate the vagus nerve is through a massage of the ears. To do this, gently press on the hollow area above and at the entrance to the ear canal. You can also massage the area just above the ear canal by sliding your finger in and gently making small circles

Other lifestyle changes to reduce unhealthy cortisol levels include: regular exercise, getting eight hours of sleep per night, and staying well hydrated. Also, establishing healthy boundaries with others is a helpful way to avoid unnecessary stress.