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Managing cortisol through lifestyle, diet, relaxation, and supplements.
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As you can see in the graphic above, high cortisol and adrenalin (for a sustained amount of time) can be extremely detrimental to your health. Unfortunately, our modern lifestyles contribute to chronic stress, leaving many women and mothers feeling perpetually overwhelmed.
It almost feels like we are swimming in the ocean, barely able to catch a breath before being submerged again. While the reality of motherhood may mean staying 'underwater' for long periods, my goal as a naturopath is to equip your body with the resilience needed to endure stress without feeling completely drained.
Cortisol, often referred to as the 'stress hormone,' is produced by the adrenal glands in response to stress and low blood-glucose concentration. While it plays a crucial role in managing short-term stress, prolonged exposure can lead to consistently high cortisol levels, affecting overall health.
Chronic stress weakens immunity, making you more susceptible to infections by reducing lymphocyte production.
Cortisol increases appetite and signals the body to store fat, particularly in the abdominal area, raising the risk of diabetes and heart disease.
High cortisol levels contribute to elevated blood pressure and heart rate, increasing cardiovascular risk.
Sustained cortisol elevation suppresses happy hormone production, leading to anxiety, depression, irritability, and fatigue.
Chronic stress disrupts digestion, leading to issues like heartburn, indigestion, and IBS, reducing nutrient absorption.
Cortisol suppresses serotonin conversion to melatonin, disrupting sleep and leading to insomnia.
For women, prolonged high cortisol can result in irregular menstrual cycles, PMS, PMDD, decreased libido, and ovulation problems.
Engage in aerobic activities like walking, jogging, swimming, or cycling.
Yoga and Pilates are excellent for stress reduction.
Avoid HIIT training (e.g., F45, CrossFit) if recovering from chronic high cortisol.
Slow, deep breathing activates the parasympathetic nervous system, helping to lower stress hormones automatically.
Maintain a consistent sleep schedule (7-9 hours per night, asleep by 10 PM).
Quality sleep is essential for cortisol regulation.
Focus on whole foods, omega-3-rich sources (like salmon), fruits, vegetables, nuts, and seeds.
Reduce caffeine and sugar intake.
Listen to calming music, read, or take warm baths to promote relaxation.
Reduce caffeine intake, especially later in the day, to improve sleep and lower cortisol.
Spending time outdoors, engaging in “forest bathing” or earthing (walking barefoot), can significantly reduce stress.
Engage in activities that make you laugh and bring joy, as fun naturally reduces cortisol levels.
Certain supplements, such as ashwagandha (withania), Rhodiola rosea, magnesium, B-vitamins, and zinc, support cortisol balance.
Consult a healthcare provider for a personalized prescription.
10 min read
10 min read
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