Supplements To Stabilise Cortisol

Cortisol is often referred to as the body's stress hormone, and for good reason. Produced by the adrenal glands, it plays a crucial role in regulating metabolism, inflammation, blood sugar levels, and the body's response to stress. While essential for survival, chronically elevated cortisol levels can be detrimental to our health, leading to a range of issues from poor sleep to burnout.

Understanding the effects of cortisol, recognising the symptoms of imbalance, and knowing how to manage it naturally can help maintain overall wellbeing. In this article, let us explore how to stabilise cortisol through lifestyle choices and key supplements that support stress resilience.

Cortisol is a steroid hormone released by the adrenal glands in response to stress. It follows a natural rhythm, peaking in the morning to help wake us up and gradually declining throughout the day. However, chronic stress- whether from work, emotional strain, or physical exhaustion - can lead to excessive cortisol production, disrupting this natural cycle.

While short-term cortisol spikes are beneficial (they help us respond to immediate threats), long-term elevation can contribute to health concerns such as:

• Increased blood sugar levels, potentially leading to insulin resistance

• Impaired immune function

• Disrupted sleep cycles

• Increased anxiety and mood imbalances

• Weight gain, particularly around the abdomen

• Digestive issues

• Muscle breakdown and reduced recovery from exercise

If cortisol remains high for prolonged periods, you may notice:

• Difficulty falling or staying asleep

• Feeling wired but tired

• Sugar or salt cravings

• Swelling of the face and body - often referred to as 'cortisol face'

• Frequent headaches

• Digestive discomfort (bloating, indigestion)

• Increased irritability or anxiety

• Unexplained weight gain, particularly around the midsection
  
  

Recognising symptoms early can help prevent long-term health consequences, making cortisol management an essential aspect of self-care.

Managing cortisol doesn’t always require drastic lifestyle changes—small, consistent shifts in habits can significantly impact stress regulation. Some of the most effective natural approaches include:

1. Prioritising SLEEP: Poor sleep increases cortisol, so aim for 7-9 hours of high-quality rest per night. Creating a relaxing bedtime routine, limiting blue light exposure, and using adaptogenic herbs can support better sleep.

2. Mindful Movement: Activities such as yoga, Pilates, and low-intensity strength training help reduce stress without overstimulating the nervous system. Overtraining, however, can elevate cortisol levels, so balance is key.

3. Breathwork and meditation: Deep breathing exercises, meditation, and mindfulness practices have been shown to lower cortisol and enhance resilience to stress. Box breathing or diaphragmatic breathing are simple yet effective techniques.

4. Balanced nutrition: Eating a whole-food, anti-inflammatory diet stabilises blood sugar, which in turn helps regulate cortisol. Include healthy fats, high-quality protein, and fibre-rich carbohydrates while minimising refined sugars and processed foods.

5. Avoiding fasting for women: Intermittent fasting has become a popular wellness trend, but for many women, it can be counterproductive. Extended fasting periods can increase cortisol levels due to the body's perception of stress from calorie restriction.

This can lead to hormonal imbalances, disrupted menstrual cycles, and increased anxiety. Instead, focusing on balanced meals at regular intervals can help stabilise blood sugar and reduce unnecessary cortisol spikes.

6. Sunlight and nature exposure: Spending time outdoors, particularly in the morning, helps regulate circadian rhythms and reduce stress hormones naturally.

In addition to lifestyle changes, certain supplements can support the body’s ability to manage stress. Here are some of the most effective options:

1. Ashwagandha

An adaptogenic herb widely used in Ayurvedic medicine, ashwagandha helps the body adapt to stress and reduces cortisol levels. Studies suggest it can improve sleep, lower anxiety, and enhance overall stress resilience.

3. Phosphatidylserine

This phospholipid helps modulate cortisol by supporting brain function and reducing the impact of stress on the nervous system. It is particularly beneficial for those experiencing cognitive fatigue due to prolonged stress.

4. L-Theanine

Found in green tea, L-theanine promotes relaxation without causing drowsiness. It enhances alpha brainwave activity, which helps counteract cortisol spikes associated with stress.

5. Rhodiola Rosea

Another adaptogen, Rhodiola Rosea has been studied for its ability to reduce fatigue, enhance mood, and stabilise stress hormones, making it a great option for those experiencing burnout.

6. Omega-3 Fatty Acids

Omega-3s, particularly EPA and DHA, help regulate the body’s inflammatory response and support brain health, both of which are crucial for cortisol balance. Studies have shown they can significantly reduce stress-induced cortisol spikes.

7. Holy Basil (Tulsi)

Traditionally used in Ayurvedic medicine, holy basil helps regulate stress hormones and supports adrenal health. It can be taken as a tea or supplement.

While stress is an inevitable part of life, chronic high cortisol doesn’t have to be. By incorporating natural stress-management techniques and targeted supplementation, you can better regulate your body’s response to stress and support long-term health.

If you’re experiencing symptoms of cortisol imbalance, it’s always best to consult with a healthcare practitioner to determine the most effective approach for your individual needs. Managing stress holistically - through sleep, nutrition, movement, and mindfulness - can create a strong foundation for overall wellbeing, with supplements serving as powerful tools to enhance resilience.

By taking proactive steps to balance cortisol, you can cultivate a healthier, more vibrant life - one where stress doesn’t control you, but rather, you control your response to it.