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.

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.

HELPS TO REDUCE CORTISOL LEVELS

• limiting the amount of fast carbohydrates in the diet (sweets, white bread, refined cereals, potatoes, semi-finished products);
• minimize the consumption of coffee and tea;
• to give up smoking;
• go to bed before 22:00;
• regular moderate exercise (ideally yoga, qigong, walking);
• Meditation is especially effective.

We all remember the concept of the body's "flight or fight" response to stress. Today, scientists come to the conclusion that this reaction is more characteristic of men. In women, stress more often triggers the “care and befriend” response.

Unable to cope with stress, men often turn to alcohol to escape unbearable tension. They, much more often than women, suffer from heart disease, strokes, and die earlier - these are the results of constant stress.

Women under stress seek communication and company, which is not typical for men. Women do not produce less cortisol than men, but they do produce much more oxytocin - the hormone of affection, affection, relaxation and well-being. Oxytocin neutralizes stress hormones, including cortisol. The level of oxytocin increases when we hug, kiss, stroke each other, caress a pet, have a warm, gentle conversation with a loved one, visit a spa, or lie down for a relaxing massage.

Of course, in the face of a serious threat, women also run, can fight, or try to escape their worries into alcohol, but this is not their most important instinct, unlike men.

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.

Cortisol is a hormone produced in the adrenal glands. Participates in the metabolism of proteins, fats, carbohydrates, and in the development of stress reactions.

Synonyms Russian

Hydrocortisone.

English synonyms

Compound F, Cortisol, Hydrocortisone.

Research method

Competitive enzyme-linked immunosorbent assay.

Determination range: 3 - 17500 nmol/l.

Units

Nmol/L (nanomoles per liter).

What biomaterial can be used for research?

Venous blood.

How to properly prepare for research?

• Do not eat for 12 hours before donating blood.
• Avoid taking estrogens and androgens 48 hours before the test.
• Avoid physical and emotional stress for 24 hours before the test.
• Do not smoke for 3 hours of blood donation.

General information about the study

Cortisol is a hormone that is produced in the adrenal cortex. It protects the body from stress, regulates blood pressure, and participates in the metabolism of proteins, fats and carbohydrates.

The release of cortisol is regulated by adrenocorticotropic hormone (ACTH), produced in the pituitary gland, a small gland located at the bottom of the brain. The concentrations of ACTH and cortisol in the blood are regulated by feedback. A decrease in cortisol concentration increases the production of ACTH, resulting in stimulation of the production of this hormone until it returns to normal. An increase in the concentration of cortisol in the blood, on the contrary, leads to a decrease in the production of ACTH.

Therefore, the concentration of cortisol in the blood can change with an increase or decrease in the secretion of both cortisol itself in the adrenal glands and ACTH in the pituitary gland, for example, with a pituitary tumor that secretes ACTH.

A decrease in cortisol production may be accompanied by nonspecific symptoms: weight loss, weakness, fatigue, decreased blood pressure, abdominal pain. When a combination of decreased cortisol production and severe stress occurs, an adrenal crisis sometimes develops, which requires emergency medical attention.

Excess cortisol leads to high blood pressure and blood sugar levels, obesity, thinning skin and the appearance of purple stretch marks on the sides of the abdomen.

What is the research used for?

• For the diagnosis of Itsenko-Cushing syndrome or disease and Addison's disease - serious endocrinological diseases.
• To assess the effectiveness of treatment of Itsenko-Cushing syndrome or disease and Addison's disease.

When is the study scheduled?

• If you suspect Itsenko-Cushing syndrome or disease (symptoms: high blood pressure, obesity, muscle dystrophy, abdominal stretch marks) or Addison's disease (symptoms: weakness, fatigue, low blood pressure, skin pigmentation).
• In cases of ineffectiveness of attempts to normalize high blood pressure.
• At certain intervals when the patient is being treated for Cushing's syndrome/disease or Addison's disease.

What do the results mean?

Reference values

For samples taken in the morning (6-10 hours): 166 - 507 nmol/l.

For samples taken in the evening hours (16-20 hours): 73.8 - 291 nmol/l.

Normally, cortisol levels are low in the evening and reach a maximum after waking up. If a person often works night shifts or does not follow a sleep schedule, then this rhythm may become disrupted. As a rule, it is also impaired in Itsenko-Cushing's disease.

Elevated or normal cortisol levels in morning samples without a decrease in the evening suggest excess cortisol production. Often, excess cortisol formation is associated with increased production of ACTH in the pituitary gland - Cushing's disease. This is usually caused by a pituitary adenoma, as well as tumors that produce ACTH outside the pituitary gland.

Increased activity of the adrenal glands and their production of excessive amounts of cortisol - Itsenko-Cushing syndrome - can be associated with a benign or malignant tumor of the adrenal glands, as well as with the fact that the patient has been taking glucocorticosteroids for a long time, as, for example, with systemic lupus erythematosus or bronchial asthma.

Causes of increased cortisol levels

• Cushing's disease: pituitary adenoma,
• tumors of the hypothalamus, an endocrine organ that regulates the functioning of the pituitary gland,
• ACTH-producing tumors of other organs (testes, bronchi, ovaries).

If the amount of cortisol in the blood is reduced and its level increases after ACTH stimulation, the problem is most likely due to insufficient production of ACTH by the pituitary gland. If cortisol levels do not change or increase only slightly after ACTH stimulation, then the adrenal glands are obviously damaged. Pathology associated with insufficient production of ACTH or damage to the adrenal glands is called adrenal insufficiency. Damage to the adrenal glands, in which they do not produce enough cortisol, is Addison's disease.

Reasons for low cortisol levels

• Addison's disease: damage to the adrenal cortex, leading to decreased production of cortisol,
• autoimmune lesion, i.e. that which arises as a result of the formation of antibodies to the cells of the adrenal cortex,
• tuberculous lesion.

What can influence the result?

• Increases cortisol levels: pregnancy,
• stress (trauma, surgery),
• veroshpiron, oral contraceptives, alcohol, nicotine.

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.

general information

The hormonal substance takes part in certain functional processes taking place in the body. With its help, protein, carbohydrate and lipid metabolism is controlled. The element responds to the performance of striated muscles, smooth muscle tissue of the myocardium, etc. Cortisol is involved in the functioning of the immune system, with its help infectious and inflammatory processes are stopped, and the effectiveness of histamine, which is activated during the development of allergies, is reduced.

The substance is produced by the adrenal glands and is released into the bloodstream in a bound and unbound state:

• in the first case, it is in an inactive state and is considered a reserve, which will be consumed by the body as needed;
• in the second, it takes part in various processes, including regulating the hypothalamus-pituitary-adrenal system and reducing the production of glucocorticosteroids.

Changes in the level of the hormone Cortisol provoke the development of disorders in the endocrine department, disruptions in the body, and the functioning of internal organs.

Information about the hormone contained in medicine is used to identify ongoing pathological processes. Urine and blood tests are used for the study; to obtain reliable results, a test for ACTH is performed in parallel. This approach allows us to determine the presence of adrenal insufficiency - the first or secondary type. The primary is caused by damage to the organ’s cortex, the second is caused by a decrease in the production of ACHT by the pituitary gland.

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.

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.

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.

How to Reduce Cortisol with Nutrition

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.

SIGNS OF HIGH CORTISOL LEVELS

• sudden weight gain;
• fat deposits are especially concentrated on the face, abdomen, chest, back, while the arms and legs are quite thin;
• the face changes, becomes round, moon-shaped;
• bright blush;
• chronic fatigue, weakness;
• nervousness, depression;
• insomnia;
• increased heart rate at rest;
• digestive problems (bloating, constipation, diarrhea);
• increased sweating;
• frequent urination;
• brittle bones;
• potency disorders and decreased libido in men;
• infertility;
• male pattern hair growth in women;
• red stretch marks on the skin;
• back pain;
• weakening of the thyroid gland.