How To Lower Cortisol: Less Stress More Success
Reviewed By | Dr. Bryanne N. Standifer-Barrett – Internal Medicine | BGV Medical Advisor
Cortisol is a stress hormone produced by the adrenal glands that helps the body know how to respond during stressful situations.
Over time, higher cortisol levels can lead to health issues like weight gain, high blood pressure, or type 2 diabetes. Did you know that black women are at a much higher risk than others for all of these?
This is due to a variety of biological and socioeconomic risk factors, all of which can contribute to increased levels of stress. Chronic stress keeps the fight or flight response active, which can negatively impact mental health and overall well-being.
This article will cover practical strategies for stress management and offer tips for leading a healthier, happier life.
What To Know About Cortisol and Its Effects
Cortisol plays a major role in regulating blood sugar levels, stabilizing blood pressure, and facilitating the body’s stress response. Under normal circumstances, the pituitary gland signals for the adrenal glands to release just enough cortisol to handle daily stressors.
When chronic stressors push cortisol production into overdrive, mental health often suffers and the risk of obesity is higher. An excess of cortisol can also disrupt certain bodily functions.
What Is the Role of Cortisol in the Body?
In the midst of stressful situations, cortisol offers the body a burst of glucose, which acts as an energy boost. This hormone also helps the immune system, preventing excessive inflammation that could damage healthy tissues.
However, high levels of cortisol over an extended period, which often stems from chronic stress, can strain the nervous system and weaken immunity.
Research from healthcare professionals indicates that poorly managed stress can cause blood sugar levels to spike and even lead to heart disease down the line.
The body’s hormonal balance relies heavily on the proper regulation of cortisol. This means stress management should be a top priority. Vitamin D supplements can generally help support emotional wellness and reduce stress.
How Does Too Much Cortisol Impact Overall Health?
Excess cortisol, whether caused by chronic stress or health conditions like Cushing’s syndrome, can lead to high blood pressure.
Elevated stress hormone levels encourage the storage of carbohydrates and unhealthy fats, which paves the way for type 2 diabetes. High levels of cortisol can also disrupt sleep patterns and cause mood swings.
Cortisol may also slow the production of essential proteins, which weakens muscle tissue and slows metabolism — leading to weight gain. With the proper resources, it is possible to lower cortisol levels and prevent them from rising in the future. Seek guidance from a healthcare provider before making any drastic lifestyle changes.
How To Lower Cortisol Levels
Reaching lower stress hormone levels requires commitment. Regular exercise, proper sleep hygiene, and a well-rounded diet can all help stabilize cortisol production. Deep breathing exercises, meditation, and mindfulness practices are also helpful in managing stress.
Identifying personal stressors helps individuals address the root causes of chronic stress and reduce the likelihood of future flare-ups. There are several steps you can take to help optimize your cortisol response. These adjustments can help promote lower stress, protect the immune system, and keep your heart rate stable.
Diet and Supplementation
A balanced diet rich in whole grains, healthy fats, and lean proteins helps prevent blood sugar spikes that increase cortisol levels. As mentioned previously, black women are at a higher risk for developing type 2 diabetes than other groups, so managing blood sugar levels is especially important.
Nutrients like magnesium and omega-3 fatty acids support nerve function and can help improve the body’s stress response. Reducing caffeine intake is another way to lower stress. Healthcare professionals also often recommend supplements to boost the nervous system.
Make sure to consult your physician before making major changes or beginning any supplement plans.
Physical Activity and Relaxation
Regular exercise, whether it’s walking, yoga, or strength training, helps the body burn glucose and reduces the risk of cortisol overload. Physical activity also releases endorphins, which help fight the side effects of chronic stress. Iron supplements in combination with regular exercise can help prevent tiredness and support the heart.
Combining workouts and relaxation techniques like deep breathing exercises, or guided meditation can also lower stress levels. Over time, these practices balance out the nervous system, helping you remain calm during stressful situations and relax so you can get enough sleep.
Final Thoughts
Black Girl Vitamins offers supplements that help black women fill nutritional gaps and prioritize wellness. When combined with lifestyle changes like exercise and quality sleep, cortisol levels are more likely to remain stable.
Consult a healthcare professional for guidance before taking any supplements, especially if you have existing health problems. By making a commitment to eat well, stay active, and get enough sleep, you can minimize stress and set yourself up for success.
Sources:
Factors contributing to higher incidence of diabetes for black Americans | NIH