What is cortisol?

Cortisol is one of the main stress hormones. It is released when we are under pressure, triggering our evolutionary fight or flight response.

It is produced by the adrenal gland, and its function is to ensure that the body has enough energy to cope with whatever danger it believes is near. Cortisol constricts arteries, raises blood pressure and raises blood sugar levels. Historically, it was essential for our survival in nature, as it gave us the energy we needed to run for our lives.

However, in today’s world, where perceived dangers are rarely real threats to our lives, the fact that our cortisol levels spike at the sound of a phone ringing or an email notification means that many of us live in cortisol overload.

Don’t get us wrong: cortisol is not all bad in the modern world. It helps us work hard when we are excited about a project, giving us the drive to stay up late planning, writing and thinking. But, like all good things in life, cortisol is good in moderation.

Common symptoms of high cortisol

When you’ve worked too many hours, had too many cups of coffee (a key corticosteroid) and you start to feel that bloated heaviness, low libido and depression; when you’re really tired but can’t sleep at night, that’s all the effect of cortisol. Other negative effects of elevated cortisol on our health include weight gain, blood sugar problems, weakened immune system and increased difficulty concentrating.

But before you worry too much, be sure to check your cortisol levels with a blood test at our clinic. You may be totally fine. However, if you find, as many people do, that your cortisol levels are too high, fear not – read on for effective ways to reduce cortisol in the body.

6 ways to lower cortisol levels

The good news is that there are many easy and enjoyable lifestyle changes you can make today that will help you reduce your cortisol levels. If you really want to make a lasting impact, it’s best to avoid quick fixes and rely on the power of natural remedies. Here are six key things to focus on. And I bet you’ll find they’ll make you happier and healthier overall, as well as lowering your cortisol levels. So, let’s get started!

1. Meditation

A Harvard University study shows that meditation and mindfulness practices help reduce stress and anxiety. Meditation is a spiritual practice that dates back thousands of years. However, in today’s world, it is not necessary to go to a monastery to feel its benefits in everyday life. Apps such as the wonderful Headspace and Calm offer a wide variety of types of meditation that you can do while walking, sleeping, tidying the house or falling asleep. Thousands of people have discovered how meditation can reduce stress thanks to apps like these. Don’t want to meditate alone? Group meditation groups like Wake Up London may be able to organise a meditation circle in your area.

And since one of the main benefits of cortisol is clarity and mental acuity, meditation also allows you to reduce stress while keeping your mind clear.

To begin to feel the benefits of meditation, simply take three breaths, wherever you are. Concentrate on your inhalation and exhalation and feel the benefits…

Have you done it? You will see: in a few seconds you feel calmer, as you have naturally reduced your cortisol!

2. Exercise

Thanks to advancements in modern medicine and biochemistry, testosterone deficiency can now be easily treated with various products. You can choose from the following options:

• Skin patch: Applied once every 24 hours, usually at night, the patch releases small amounts of testosterone through the skin.
• Gels: Topical gels are applied daily to the skin on the upper arms, shoulders, or thighs.
• Nasal spray: Administered at roughly the same time each day, with doses spaced 6 to 8 hours apart.
• Buccal tablets: These tablets adhere to the gum or inner cheek and are used twice a day, allowing testosterone to be absorbed into the bloodstream.
• Oral pills: Tablets are taken with meals two or three times a day.
• Pellets: Implanted under the skin, typically around the hips or buttocks, these pellets slowly release testosterone and are replaced every three to six months.
• Injections: Various formulations are injected every 7 to 14 days.
  Testosterone levels may rise significantly for a few days after the injection and then gradually decline, potentially causing a rollercoaster effect, where mood and energy levels peak before dropping.

For a long time, it was believed that higher testosterone levels and testosterone replacement therapy increased the risk of prostate cancer. However, recent studies (Harvard Medical School, Martini Clinic, Universitätsklinikum Ulm) do not support this view. The risk of accelerating prostate cancer growth with testosterone is only relevant for previously castrated men (Maimonides Medical Center).

3. Sleeping

Ah, sleep—one of life’s great pleasures. Cortisol also plays a crucial role in this wonderful bodily function.

Cortisol levels naturally drop after sunset, signaling to your body that it’s time to rest. They remain very low throughout the night and start rising again in the morning, giving you the energy needed to wake up and face the day. However, when your cortisol levels have been too high during the day, this natural system can become unbalanced. In such cases, cortisol levels may not drop adequately at night. This can lead to difficulty falling asleep and feeling unrested the next day.

Sleep is one of the most powerful yet delicate systems in the human body. In his book Why We Sleep, neuroscientist and psychologist Matthew Walker explains that the body can take up to two weeks to recover from a single night of poor sleep. He suggests that sleep should be prescribed like medicine. Indeed, if your ailment is driven by elevated cortisol levels, sleep might just be the best prescription a doctor could give!

4. Watch Out for Sugar and Caffeine

Sugar and coffee, much like cortisol itself, create energy spikes that you inevitably have to pay for later. The issue is that when people experience high stress levels and struggle to sleep (see above), they often turn to sugar and caffeine for the energy they need to cope with their busy day. Unfortunately, this traps them in a vicious cycle. If this sounds familiar, it might be time to take a step back and recharge. Find a time when you can dedicate at least three days to rest and reset.

Switching coffee for tea and sugar for honey can help lower your cortisol levels. Even better: the next time you crave coffee, try a turmeric latte instead. Turmeric is an anti-inflammatory herb that can help reduce cortisol levels, and as a bonus, it’s absolutely delicious!

5. Maintaining Healthy Relationships

Healthy relationships with family and friends have been shown to significantly impact cortisol levels. Your loved ones are there to support you and remind you that you don’t have to face life’s stresses alone.

A series of studies has demonstrated how different types of relationships influence cortisol levels:

• Family stability: Children from warm, stable family environments have lower cortisol levels compared to those from households with high levels of conflict.
• Mindfulness in romantic relationships: Couples who practice mindfulness and non-judgmental awareness during conflicts experience a faster return of cortisol to healthy levels after an argument.
• Support before stressful events: Affectionate interactions with a partner before a high-pressure event can significantly reduce cortisol levels, as well as lower heart rate and blood pressure.

Spending time with your loved ones is not only one of life’s greatest joys but also a natural way to lower cortisol levels, helping you feel relaxed and free from stress.

Natural therapies such as acupuncture and massage can significantly contribute to relaxing both the body and mind. Acupuncture involves the use of fine needles to stimulate pressure points in the body, helping to release tension in muscles, alleviate stress, and promote overall health and well-being.

Herbal supplements like ashwagandha, holy basil (Ocimum tenuiflorum), rhodiola rosea, and reishi mushrooms have long been used for their health benefits. These include reducing inflammation, balancing blood sugar levels, and lowering blood pressure. Many of these supplements also offer antidepressant effects, providing holistic support for mental health.

Aromatherapy is another powerful yet simple practice that can be done at home. Invest in a diffuser and use calming essential oils such as lavender, frankincense, and myrrh. Treat yourself to some royal self-care—these oils were prized for their healing properties even in ancient times!

Spending time in nature is another profound way to find calm and balance. Studies have shown that lying on natural ground can reduce cortisol levels. On your rest days, take some time to lie on the earth and meditate. If you’re fortunate enough to live near a natural body of water, a swim or simply being immersed in nature can leave you feeling grounded and rejuvenated.

By incorporating these natural healing methods into your routine, you can nurture your body, mind, and soul in a holistic and sustainable way.

Conclusion

Natural therapies, such as acupuncture and massage, can help relax both the body and mind. Acupuncture uses fine needles to stimulate pressure points in the body, relieving physical and muscular tension while promoting overall health and well-being.

Herbal supplements like ashwagandha, holy basil (Ocimum tenuiflorum), rhodiola rosea, and reishi mushrooms can reduce inflammation, regulate blood sugar levels, and lower blood pressure. They are also valued for their antidepressant properties, offering both physical and emotional benefits.

Aromatherapy is another powerful yet simple method that you can easily practice at home. Why not invest in a diffuser and some relaxing essential oils such as lavender, frankincense, and myrrh? Treat yourself like royalty—these ancient remedies are timeless for a reason!

Spending time in nature is another effective way to find peace and balance. Studies have linked lying on natural ground to reduced cortisol levels. On your days off, take time to lie on the earth and meditate. If you’re fortunate enough to live near a natural body of water, immersing yourself can help you feel grounded and refreshed.

Incorporating these natural healing techniques into your routine can create a sanctuary of calm and help restore your energy, leaving you feeling renewed and balanced.