Cortisol has become something of a boogeyman in recent wellness conversations. Some of what you hear about this hormone has merit, but some of it might be a lot of scary hype. Sure, high cortisol levels are bad for us—but in regulated amounts, it does serve a purpose, and there are ways to keep it in check.
Here’s what you should know:
1. Cortisol is a survival mechanism. When our brain senses a threat, it signals our adrenal glands to produce cortisol, which keeps us ready to respond to that threat: Our heart rate increases, our blood sugar spikes, and all our systems are ready for action.
2. It’s not always bad. Cortisol serves many beneficial purposes by helping us wake up, stay alert, and recover from illness. It’s only when chronic stress leads our bodies to believe we’re always under threat that cortisol becomes a problem.
3. Cortisol can cause weight gain. Because of the way cortisol affects our blood sugar, it can stimulate cravings for high-calorie food, even when there’s no physiological need.
4. Cortisol can also make us sick. Your body relies on cortisol to boost your immune system. But when your cortisol levels are consistently high, your body gets used to it, and your immune system isn’t able to ward off or recover from sickness as efficiently.
5. Cortisol exhausts us. Because cortisol regulates our sleep-wake cycle and keeps us alert during times of stress, high levels can disrupt our ability to rest, leading to fatigue the next day. Add to that how being constantly on alert tires us out, and it’s a combination that will wear us out quickly.
6. Relaxation techniques can help keep cortisol in check. The tried-and-true approaches to de-stressing are your best way of managing your cortisol. Deep breathing will prompt your body’s parasympathetic nervous system, which is your natural reset button after a perceived threat has passed.
7. Exercise is good for lowering cortisol. Because cortisol puts you in fight-or-flight mode, a challenging workout session gives you an outlet for all that energy. Plus, it will prompt your body to produce endorphins to put you in a good mood.
8. Take it outside. You can make your workout even healthier by doing it outdoors. The National Academy of Sports Medicine recommends exercising outdoors for extra cortisol control because being out in nature relaxes us. It doesn’t have to be intense—a simple walk through the park could suffice.
9. Get plenty of magnesium and omega-3 fatty acids. These nutrients help our bodies regulate cortisol. Sources of magnesium include bananas, avocado, and spinach, while reliable sources of omega-3s includes fatty fish, like salmon, as well as flaxseeds and chia seeds. Some research has also shown that fermented or probiotic-rich foods, including kombucha and sauerkraut, can lower cortisol.
10. Strive to stay positive. Don’t underestimate the power of consciously choosing to be in a good mood. Let yourself laugh, and seek out emotional support from people who care about you. These positive practices release endorphins and stop the stress from overwhelming you.
