Prevent High Cortisol Levels With These Five Lifestyle Hacks

High cortisol levels are like an alarm clock without a snooze button. Left uncontrolled, this helpful hormone can actually harm your health. High cortisol levels can lead to high blood pressure and high blood sugar. A cortisol imbalance can leave you feeling tired and irritable. If you’ve been trying to lose weight, reducing cortisol can really help. 

Taking control of your health is vital. Although taming high cortisol isn’t easy, there are some surefire solutions. Here are five helpful hacks to get your cortisol levels under control. 

All About Cortisol

Located at the top of the kidneys, the triangle-shaped adrenal glands produce the body’s fight-or-flight hormones. These chemical messengers evolved when humans were either the hunted or the hunter. Your brain’s hormonal regulator, the hypothalamus, works with the pituitary glands to adjust cortisol levels as part of your body’s stress response. 

Glucocorticoid hormones like cortisol suppress inflammation while regulating your metabolism and affecting sleep-wake cycles. In fact, cortisol affects pretty much everything in your body – including your bones, muscles, fats, and organs. 

When cortisol is triggered as part of a stress response, your arteries constrict. Meanwhile the hormone epinephrine speeds up your heart. Working in concert, cortisol and epinephrine cause your heart to pump faster and harder. Meanwhile, less essential functions like digestion either slow or shut down. 

It’s easy to see how most of your body’s systems are affected by high cortisol levels. For instance, glucose stored in the liver is triggered by cortisol. When the liver releases this sugar, insulin that would normally be deployed by the pancreas to lower blood sugar levels is suppressed. This burst of blood sugar produces a sudden burst of energy – which is extraordinarily beneficial for someone trying to outrun a charging rhino. When it’s the result of worrying about credit card debt, it can do more harm than good. 

Because of how the hormone affects blood sugar levels and insulin production, type 2 diabetes has been linked to chronic stress – and high cortisol levels. In fact, a recent study discovered that one out of four people with hard-to-control type 2 diabetes have a condition called hypercortisolism or high cortisol levels. Other conditions have also been linked to a cortisol imbalance. 

If you are unsure if you have high cortisol levels, one common sign is if you’ve gained weight in your midsection, upper back, or the face. Other signs include high blood pressure, high blood sugar, headaches, irritability and fatigue. Of course these could be symptoms of something other than a cortisol imbalance. 

If you are concerned about your health, the first step is learning if you have a cortisol imbalance or another issue. There’s no point guessing. All you need to do is take a simple at-home test. How to choose? Well, the best tests are the ones that provide information not just about cortisol levels, but also blood sugar levels. They should examine other hormones and provide information about your kidney, liver, and heart health. Although these tests are widely available, most companies offer them for hundreds of dollars.

Kyla’s at-home cortisol test is Included in both its primary care and hormone panels. These panels also offer tests for vitamin and mineral deficiencies, thyroid, testosterone, and other hormone levels. They also provide information on heart, kidneys and liver health along with inflammation markers that could show an elevated cancer risk. Despite the extensive information provided by these tests, they only cost $99 – which may be covered by your insurance plan. 

To begin, simply take a short online health quiz. This will help you decide on the best test to choose. Order a test kit online. In a few days, you’ll receive the test kit along with easy-to-follow instructions for sample collection. It only takes a few drops of blood. Afterward, you can send your sample to Kyla postage free. 

Soon you’ll receive your results. You’ll not only discover whether or not you have a cortisol imbalance. You’ll also learn about as many as 14 different biomarkers that will help identify your risk of stroke, heart disease, and cognitive decline. You’ll also be able to talk to a Kyla doctor about the steps you can take to resolve any imbalances while gaining insights about your health through AI analytics. 

If you do have high cortisol, the next step is learning some simple ways to lower your levels. 

1. Get At Least Seven Hours of Sleep Nighty 

Among its many functions, cortisol also regulates the sleep-wake cycle. Consistently inadequate slumber has been linked to everything from elevated cancer risk to heart disease. In the short term, not getting a consistent seven hours of sleep per night can lead to weight gain. That’s because when someone is tired, their body increases production of the appetite-stimulating hormone ghrelin. To make matters worse, the body also reduces production of leptin – a hormone that tells the body when it has consumed enough food. Like our flight-or-fight response, this reaction is a holdover from times when food was scarce. After the kill, exhausted hunters needed motivation to overeat during the rare times when food was plentiful. 

Leptin and ghrelin aren’t the only hormones affected by lack of sleep. Consistently inadequate slumber can cause a cortisol imbalance. That’s because your body’s cortisol levels are highest in the morning. This “shot of energy” comes in the form of higher blood sugar and blood pressure levels. Unfortunately, stress during the day can keep cortisol levels elevated at night. Not only will the body feel “wired” but production of the sleep-inducing hormone melatonin will be suppressed.

If having high cortisol causes insomnia, the body may actually produce more of the hormone the next day. This is done to keep the person alert. Unfortunately, it soon becomes a vicious cycle. Worse, elevated cortisol levels can also suppress insulin production leading to blood sugar issues and even type 2 diabetes. 

The key to breaking the cycle is to take active measures to avoid insomnia. That means avoiding stressful thoughts and discussions a few hours prior to bedtime. Alcohol and caffeine consumption should also be curtailed along with the use of electronic devices. Instead, create a calming, soothing environment as you prepare for slumber. Making sleep a priority is a great, natural treatment for high cortisol.

2. Curb Caffeine Consumption

If you’re trying to get more sleep, start by tracking your caffeine consumption. When you include energy drinks and soda as well as tea and coffee, you might be surprised by how much you consume. Lack of sleep often leads to excessive caffeine consumption because tired people overcompensate with coffee and energy drinks. 

Coffee itself isn’t unhealthy – in fact it’s filled with antioxidants. Antioxidants like the ones found in coffee have been linked to reducing the risk of cancer and cardiovascular disease. In one landmark study tracking the lives of nearly half-a-million older adults, coffee drinkers consistently outlived the non-coffee drinkers. They had lower mortality rates from cancer, liver diseases, Alzheimer’s disease, and type 2 diabetes. They also had a lower rate of depression. However, coffee’s antioxidant properties are equally accessible with decaf. 

Besides affecting sleep, caffeine can cause a cortisol imbalance. For most people, caffeine increases cortisol production. This occurs not only during times of stress but even when calming sipping their morning cup. However, consistently drinking more than a few cups of caffeinated coffee a day can reduce your body’s cortisol response. This can lead to lower cortisol levels upon awakening – the time when you most need the hormone’s stimulating effects. Anyone concerned about coffee’s effect on their cortisol levels should get tested. 

3. Eat a Plant-based Diet

Just as blood sugar levels can remain elevated by stress, diets high in sugar can negatively affect cortisol levels. The sugar commonly added to many highly processed foods can create a cortisol imbalance. With most Americans getting the majority of their calories from highly processed foods, it’s easy to see why these imbalances are so common. Highly processed foods are ones with ingredients that you wouldn’t generally find in a kitchen 50 years ago. They often have lengthy ingredients’ lists along with a high amount of added sodium or sugar. Altering your diet will alter your cortisol production. 

Although plant-based diets are frequently advocated by doctors worried about their patient’s heart health or obesity, the same eating habits are an easy, all-natural treatment for high cortisol. Imagine a plate divided into four quarters. Half of it should be devoted to non-starchy vegetables like lettuce, broccoli, cucumbers, spinach, green beans, and tomatoes. One-quarter will hold lean proteins like beans, eggs, fish, or chicken. The other will hold fruits like oranges, melons, apples or strawberries and whole grains like brown rice or whole wheat bread. Fiber is vital for cortisol control because it regulates our microbiome – the body’s gut bacteria that has been linked to the production of hormones like cortisol.

Although you should be getting your nutrients and vitamins from the food you eat, some supplements can also help with a cortisol imbalance. These include magnesium which can regulate your cortisol production while folic acid, Vitamin C, and Vitamin B12 help support your body’s metabolism of the hormone.

4. Beware of Cortisol Creep From High Intensity Exercise 

In general, physical activity is the perfect treatment for high cortisol.

To attain healthy cortisol levels, exercise half-an-hour to an hour every day with moderate intensity. Anyone who hasn’t exercised in a while should start with slow laps in the pool or walking around the neighborhood. However, the goal is a level of intensity where you are aware of your breathing – you could talk to someone but you couldn’t sing. 

However cardiovascular activities trigger the adrenal glands to release cortisol. This is logical — your hormones think you’re outrunning a grizzly when you’re really jogging on a treadmill. The problem lies with what’s called cortisol creep. As with chronic stress, over exercising can lead to cortisol flooding your system long after the need for the hormone has passed. So what was once healthy can become a problem. The risk is particularly elevated with high intensity interval training (HIIT). 

In HIIT, you engage in intensive activity for 10-60 seconds and then spend an equal amount of time recovering. Not only has HIIT been shown in studies to improve the metabolism of adherents after they exercise, it has also been linked to improvements in their fasting blood glucose and insulin sensitivity along with better muscle-to-fat ratios in their bodies. 

The problem lies with overdoing it. Without adequate amounts of recovery time between workouts, you might experience consistently high cortisol levels. The key is moderation. Don’t reengage in cardio if your muscles are still sore; reduce your exercise duration if you are having trouble sleeping. 

Physical activity is a great way to overcome a cortisol imbalance. Just remember, overdoing HIIT or any exercise does more harm than good.

5. Poorly Managed Stress

If you feel more anxious lately, you’re not alone. The elevated stress and anxiety levels that began with the pandemic haven’t receded. Recently, the American Psychiatric Association released the results of their annual mental health poll. According to the organization, 43% of U.S. adults say they feel more anxious than they did the previous year. That’s up six points from 2023 and 11 points from 2022. Current events are causing them the most anxiety while stress and sleep have the biggest impact on their mental health. 

Unfortunately focusing on events that are largely outside of your control is a recipe for anxiety and elevated cortisol levels. Instead, shift your focus to what you can control – the ways you manage stress. Begin by concentrating on your breathing. Just doing deep breathing exercises a few times a day can help. Shoot for five minutes of deep breathing. Sitting comfortably inhale through your nose for a five count, hold for five, then exhale for a count of five. Repeat. Imagine a calming scene, a beach or a field. 

Studies have shown that deep breathing and meditation can not only lower cortisol levels and reduce anxiety but it can even improve memory. Try a guided meditation app or a YouTube video. Keep a journal instead of bottling up your feelings. Hike or otherwise explore nature. Spend time with friends or make new ones. There are many things we can do to overcome a cortisol imbalance. 

Consistently high cortisol levels can even affect your immune system. Although the hormone’s inflammation reduction is beneficial in the short term, over time it can make you more likely to get sick. It can also elevate your cancer risk. 

Longterm, cortisol needs to be in balance. Kyla believes that keeping hormones, blood sugar, and blood pressure at healthy, sustainable levels is one of the keys to living a long life. It’s not just about lifespan. It’s about healthspan as well – those added years and decades when you live your life to the fullest.

Download the Kyla app and begin your journey. You’ll soon discover how to enhance your well-being while proactively managing chronic conditions. You’ll be able to track the ways your lifestyle affects your body using vital health indicators like primary care and hormone levels. And you’ll be able to monitor your data conveniently while visualizing your progress through graphs for better insights. 

Kyla reduces the impact of time on health with medications, supplements, and personalized nutrition that lets you change your relationship with aging and lengthen your longevity. Thanks to the twin tools of technology and medicine, longevity escape velocity is a growing possibility. Every year you are alive, more than a year could be added to your lifespan. It’s the dream of a healthy, productive, and long lasting life. While this is possible in the future, for now focus on taking control of your body through lifestyle changes and consultations with talented doctors. Visit Kyla today to learn more.

Sources:

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“American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep are Key Factors Impacting Mental Health,” American Psychiatric Association. May 1, 2024. https://www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness