How to lower high cortisol permanently in 12 steps

The day-to-day routines, work and family obligations, can make us live a situation of continuous stress. this stress manifests itself in the body with hormonal and physiological alterations that can lead to health problems.

A high cortisolthe main stress hormone, poses a risk It should be controlled through lifestyle changes.

If you want to know why cortisol rises and how to recover normal values, in this article we give you the keys to lower cortisol naturally and understand the cycle of this hormone in the body.

In this video you will find a guided meditation to relax and combat stress.

By África Villarroel, endocrine doctor

What is cortisol and what is it for?

cortisolalthough it has a certain bad reputation for its relationship with stress symptoms, it is essential for many reasons.

On the one hand, intervenes in the regulation of metabolism, helping to get going in the mornings and to respond to specific physical and mental challenges.

This is because cortisol makes it easy to get energywell stimulates the liver to increase blood glucose (energy for cells). Also It is involved in the conversion of fats, proteins and carbohydrates into available energy to face the day and the most demanding situations.

But not only that: cortisol has an anti-inflammatory effect. For this reason, when there is strong inflammation, corticosteroids are used, which in high doses exert immunosuppressive effects.

Also participates in mineral balance and regulation of blood pressurein addition to the regulation of appetite.

It has been shown that if we eat during the day, since the higher cortisol levels that at night, we feel satiated sooner and digestion is better.

Cortisol levels throughout the day

this hormone so important is synthesized from cholesterol in the adrenal glands, two small triangular-shaped glands located above the kidneys. Under normal conditions, cortisol secretion follows a circadian rhythm.that is, a 24-hour cycle that corresponds to the succession of light and darkness.

Between 23 and 24 hours, cortisol levels are at their lowest point. It is a time when we should already be in bed asleep, and although repair and regeneration processes take place, we do not need much energy because we do not move.Throughout the night the cortisol level increases. until it reaches its peak.Around 8 in the morning, what we call the “cortisol peak” occurs. about an hour after the time we should wake up if we were following the circadian rhythm. Now cortisol is higher because it will help us have energy to face the day.Throughout the day, the level decreases with small variations depending on the stressful situations we faceuntil at 23-24 hours they are again at a minimum.

High cortisol or low cortisol due to illness

There are pathologies in which cortisol levels are very high, as occurs in Cushing’s syndrome. Other times they can be found very diminishedas in adrenal insufficiency.

These disorders appear well due to dysfunction in the adrenal glands, or due to alterations in the pituitary (the “mother gland” that regulates the endocrine system) and/or in the hypothalamus (region of the brain that controls the nervous system and pituitary).

It is very important to detect these disorders on time.

Cushing’s syndrome

In Cushing’s syndromecortisol values ​​are elevated and manifests itself with symptoms and signs such as redness face, easy bruising, depression, hypertension, weight gain, body hair growth, menstrual disturbances, glucose intolerance, and osteoporosis.

adrenal insufficiency

In adrenal insufficiency cortisol is very low. It can manifest with nausea, vomiting, abdominal, headache, or joint pain, constipation and diarrhea, hypotension, weight loss, decreased pubic and axillary hair, anemia, potassium and calcium excess or fasting glucose deficiencyamong other signs and symptoms.

High cortisol due to stress or anxiety

The most frequent non-pathological cause –at least initially– of alterations in the rhythm, functioning and levels cortisol is stress.

Before any stressor, be physical (such as trauma, infection, starvation or cold) or emotional (an argument, a problem at work, an emotional trauma, etc.), a series of ancestral mechanisms are put into operation to get over it.

In a situation in which life is in danger (millions of years ago it could be a predatory animal, wars, fights in general), the organism’s first reaction is a fight or flight response and cortisol levels are increased to facilitate obtaining the necessary energy. Today the stressors have changed, but the body responds the same.

When we are subjected to chronic stress, whether physical (such as chronic pain) or emotional (daily worries, relationship problems, financial problems, etc.), our body produces cortisol in high amounts continuously. This persistent elevation can have several health consequencessuch as insulin resistance, overweight, obesity, type 2 diabetes, hypertension or insomnia.

Furthermore, it is associated with cognitive problems, predisposition to infections and autoimmune diseasesdue to dysregulation of the immune system.

How to lower cortisol in 12 keys

Most of us live under more or less continuous stressors, however, not all of us manage them in the same way. On the one hand, our life habits can cause the adrenal glands to respond in one way or another. For anotherthe attitude and the “weapons” that we have to manage stress and emotions have a positive or negative influence.

Setting out to lower cortisol is one way to achieve greater well-being. When cortisol returns to a normal level, physical discomfort is reduced, and mental clarity is gained.

To achieve this, our lifestyle must also revolve around rest and enjoyment.not just around the activity.

RESPECT THE BIOLOGICAL CLOCK. He respect of the circadian rhythmit is essential. The most intense activity should be developed during daylight hours, and at night you should rest. In general, it is best to wake up at dawn, around 7 in the morning, and go to bed around 11 pm, or even earlier if possible. This way the cycle of melatonin (the sleep hormone) and cortisol are regulated.MORE NATURE. He contact with the nature reduces stress. A 90-minute walk through a natural environment reduces worries and anxiety, according to Dr. Gregory Bratman, from Stanford University (United States). Thought routines are modified and the causes of stress disappear from our surroundings.PHYSICAL EXERCISE. Physical exercise reduces cortisol and increases endorphins, hormones that produce satisfaction. physical exercise as well can help improve sleep, which is another important factor in reducing stress. Both aerobic exercise (running or jumping rope, for example) and practices that include meditation and breathing exercises, such as yoga or tai chi, are useful.BREATHING AND RELAXATION TECHNIQUES. The buteyko breathing manages to reduce cortisol levels. It consists of making a slow inhalation and exhalation through the nosethen holding your breath with empty lungs until you can’t anymore, three deep breaths are taken and normal breathing is restored. There are other relaxation techniques that promote relaxation and stress control.ANTI-STRESS DIET. A natural dietfree of ultra-processed products and added sugars, rich in vegetables, proteins and quality fats, promotes resistance to stress.

REGULATORY SUPPLEMENTS. The use of certain supplements, always under the supervision of a health professional, can sometimes help maintain an adequate cortisol level. can be nutrients such as vitamins B, D and C, omega-3 fatty acids and magnesium, or plants such as ashwagandha, rhodiola, lemon balm or ginseng.TAKE CARE OF RELATIONSHIPS. The rich personal and social relationships help not to feel alone in the face of stressful situations. Several studies (such as those conducted by Dr. Janice Kiecolt-Glaser) show that people with more social relationships experience less stress.EMOTIONAL MANAGEMENT. Just as important is having tools and self-knowledge to adequately manage emotions and challenges that are presented to us every day.MEDITATION. A meta-analysis conducted by Dr. Michaela C. Pascoe and colleagues at Victoria University in Melbourne, Australia, concluded that different forms of meditation reduce physiological markers of stress, such as cortisol, blood pressure, heart rate, C-reactive protein, triglycerides, and inflammatory cytokines.MINDFULNESS. The mindfulness-based stress reduction technique or mindfulness, which is done during 8 weeks, according to the program created by Dr. Jon Kabat-Zinndecreases psychological stress and associated inflammation, as proven by a study published in Brain, Behavior, and Immunity.

DEEP BREATHING. Slow and deep breathing (6 respiratory movements per minute– reduces cortisol, especially when the expiration is somewhat slower than inspiration (4 seconds for inspiration, 6-8 seconds for expiration). this breath produces a feeling of well-beingaccording to research led by Angelo Gemignani, from the University of Pisa (Italy).TAKE CARE OF SPIRITUALITY. A study by Dr. Harold G. Koenig, from Duke University (United States), shows that people with spiritual beliefs have lower cortisol levels. People without these types of beliefs can benefit from meditation and other personal development techniques.

burnout or adrenal fatigue

“adrenal fatigue” It is not a term recognized by conventional medicine, but it perfectly expresses the situation in which a person is subjected to constant and sustained stress.

In “adrenal fatigue” no physiological disorder is observed and cortisol values ​​may be normal or be slightly elevated, but the circadian rhythm of secretion is disturbed.

Due to chronic stress, there comes a time when the adrenal glands are not able to respond properly. Besides, secretion of other hormones may be altered adrenals, such as dehydroepiandrosterone.

This alteration manifests itself with symptoms like fatigueproblems with concentration, attention or memory, “brain fog”, tendency to gain weight (especially around the waist), decreased…