9 Ways to Reduce Cortisol Levels and Prevent Stress

Stress is the body's reaction to a potential threat, which may be associated with physical and psychological factors. Learn about the role of cortisol in stress and how to reduce cortisol.

Cortisol is one of the hormones produced by the adrenal cortex. It is involved in many metabolic processes, for example, helping regulate blood pressure and blood sugar levels. In addition, it plays a role in the process of waking up after sleep. When you wake up, hormone levels rise, peaking after 30 minutes, and then gradually decline throughout the day.

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Cortisol is also called the "stress hormone." When your body senses a threat, physical or psychological, your brain sends a signal to your adrenal glands and they respond by releasing cortisol. Thanks to this hormone, concentration improves, blood circulation and glucose synthesis increase - this helps the body release additional energy to more effectively overcome stress.

Despite the benefits of cortisol, frequent or prolonged increases in cortisol levels can be harmful to the body. For example, chronic stress causes cortisol dysfunction, which leads to inflammation, depression and accelerated cellular aging. It is also associated with the development of osteoporosis, muscular dystrophy and decreased antitumor immunity.

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Chronic stress results from repeated exposure to situations that lead to the release of stress hormones, including cortisol.

We've rounded up nine science-backed ways to naturally reduce cortisol and manage stress. This way, your body will be less likely to experience a state of mobilization to eliminate a potential threat.

This article is for educational and informational purposes only and should not be used for diagnosis or treatment or as a substitute for professional advice.

Identify stress triggers

A threat to life or a change in environment are stimuli that provoke anxiety and can become a trigger or stressor. Such irritants include physical pain, problems in relationships or at work, and financial difficulties. It is, of course, impossible to predict when you will hit your foot on a chair. But some types of triggers can be learned to recognize.

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One of the first steps to relieve stress is to understand what causes it. I don’t want to remember or think about unpleasant situations again. But a stress diary will help you recognize irritants so you can learn to react less to them. It is not necessary to remember all the details of an unpleasant event - it is enough to write down the fact and try to analyze why what happened caused you a negative reaction.

Using a stress diary can help you find practical ways to deal with these situations. For example, avoid quarrels, learn to build personal boundaries in relationships and at work, and say “no” in time. Moreover, you will be able to identify hidden causes of stress such as hanging on social networks.

What is stress

Stress is a generalized nonspecific reaction of the body that occurs under the influence of various factors of varying nature, strength or duration.

Zaichik A. Sh., Churilov L. P., “General pathophysiology”, 2001:

“On the question of what stress is, as G. Selye and H. Rawlings pointed out (1975, 1981), two extremes are often allowed. The first - the interpretation of stress as a response exclusively to troubles - goes to the everyday understanding of the English “stress” - “tension, pressure, stress.” The other extreme was formulated in the early works of G. Selye as the principle “Everything is stress.”

Stress is a state in which every person living on the planet constantly lives. In this regard, many questions arise: how and why do we react differently to stress factors, which becomes the basis for maladaptation and disruption of the body’s general resistance? The answers to all these questions may be different depending on from the point of view of what science they are considered. Thus, the development of the science of nutrition gives its insight into the influence of stress on the human body and the formation of consequences when exposed to it.

Stressful conditions are typically caused by stressors that can threaten homeostasis. Such, for example, as pain, hypoxia, hunger, antigenic aggression, as well as a large number of emergency factors. There are also potentially dangerous stimuli, the effect of which begins before the actual damage: the type of predatory animal, snake, etc. In these cases, stress develops on the basis of conditioned reflexes, the body assumes the development of danger. However, according to Hans Selye, “it does not matter whether the situation we are faced with is pleasant or unpleasant, only the intensity of the need for restructuring or adaptation matters.”

The causes of the stress reaction are the same factors that cause the adaptation syndrome. The impact of any emergency factor causes two interrelated processes in the body:

• mobilization of his physiological capabilities;
• the formation of functional systems that provide specific adaptation specifically to this factor (cold, hypoxia, physical activity, metabolic substrate deficiency, toxin, etc.).

Learn to recognize thoughts that cause stress

Thinking about negative and traumatic events is a trigger for the synthesis of cortisol. British scientists conducted a study in which participants wrote down their most negative memories for 20 minutes over three days. The results showed that it caused high cortisol levels in participants. Scientists link this to long-term consequences for the entire body.

The scientific community also highlights the role of worry and dwelling on negative thoughts in stress levels. It has been proven that negative thinking not only increases cortisol levels, but also has a negative effect on the production of oxytocin, a hormone that calms the nervous system.

Mental practice or mindfulness is one way to combat negative thinking and helps reduce cortisol levels. Hungarian scientists conducted a meta-analysis of ten studies on the connection between meditation and stress hormone levels. The results showed that meditation has a positive effect on people living in stressful conditions, but especially on patients with depression and post-traumatic stress disorder.

↑ The mechanism of action of stress hormones on the body

According to the generally accepted concept, stress means that the body is negatively affected. There is an adaptation syndrome, which was mentioned above. It is characterized by the following stages of stress:

1. Anxiety reaction. The body stops resisting. This condition is conventionally called a state of shock. Next, the launch of protective mechanisms is observed.
2. Building resilience. The body tries to adapt to new, not the most favorable conditions for it.
3. Exhaustion stage. Defense mechanisms show inconsistency. Interaction and consistency in the regulation of vital functions is disrupted.

Pay attention to the quality of your sleep

It is easier for a person who has had a good night's sleep to cope with the effects of stress and unpleasant situations. The quality and duration of your sleep depends largely on your circadian rhythms and habits. What time you go to bed and wake up also plays a role. Research shows that people who work night shifts and sleep during the day are more likely to have elevated cortisol levels.

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Shift work before age 40 is associated with higher body mass index (BMI) and higher cortisol levels.

Cortisol may be elevated due to lack of sleep or insomnia, especially in the evening after lack of sleep. The hypothalamic-pituitary-adrenal system is responsible for the production of cortisol. When a threat to the body appears, the hypothalamus part of the brain synthesizes special substances that are sent to the pituitary gland. This in turn sends a signal to the adrenal glands. In response, the adrenal cortex produces cortisol, some of which returns to the brain, affecting thinking processes. This relationship between the brain and the kidneys is called the hypothalamic-pituitary-adrenal axis.

The hypothalamic-pituitary-adrenal axis is also responsible for regulating sleep cycles. The axis can be activated by stress, illness or poor nutrition. This can subsequently impair your sleep and increase cortisol.

Sleep hygiene is one of the decisive factors in its quality. Try to create conditions in which the amount of noise and light is minimal. Thick curtains, an eye mask, and earplugs will help with this. We wrote about this in detail in this article.

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Tips for improving sleep quality to reduce cortisol levels:

• Try to go to bed and wake up at the same time
• Wash bedding and sleepwear regularly - a fresh smell helps the body relax
• Try not to use devices that emit blue light (TV, phone, tablet) 2-3 hours before bedtime
• Avoid caffeinated drinks in the afternoon
• Avoid excessive strength and cardio exercises two hours before bed.

↑ Classification

Stress is a condition in which the adrenal glands are activated. This reaction could be:

1. Positive. In this case, it is called eustress. An unexpected reason for joy appears, for example, as a result of meeting an old friend or after receiving an unexpected gift. The release of stress hormones is also observed during competitions in athletes, when they feel a thirst for victory. Such reactions do not have a negative impact on health. On the contrary, it was in a state of eustress that people accomplished most of their feats and significant discoveries.
2. Negative. This is already distress. This reaction can be harmful to your health.

Distress, in turn, is divided into:

1. Neuropsychic. It can be informational and psycho-emotional. In the first case, the cause is excess information. Typical for people who constantly work with large amounts of data. In the second case, the state is provoked by strong anger, hatred, and resentment.
2. Physical. It can be temperature, food, pain, color. The temperature response is formed as a response to exposure to extremely low or high temperatures. A food reaction is observed during hunger or forced consumption of foods that a person does not like. Pain distress is a response to injury, the sensation of pain. Light is formed if a person has to stay in an illuminated room for a long time, for example, in polar day conditions.

Exercise regularly

Exercise can either increase or decrease cortisol levels, depending on the duration and intensity of the exercise. Despite the benefits of playing sports, it is still a burden and stress for the body. Therefore, as a result of intense exercise, cortisol usually rises briefly, but then falls at night.

At the same time, moderate-intensity exercise does not lead to an increase in stress hormone levels. Like intense exercise, moderate exercise is associated with decreased nighttime cortisol levels.

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Regular exercise can help control cortisol levels. And in addition to reducing the stress hormone, sport has a good effect on the microbiota. But it's best to avoid strenuous evening workouts that will keep you awake. Physical activity isn't just good for your body—many doctors recommend it for improving your mental health, too.

Stress and diabetes

Since the endocrine and nervous systems play equal roles in the adaptation of our body to environmental conditions, the emotional component in the development of diabetes mellitus has become one of the main issues for clinicians. This problem becomes especially relevant due to the fact that psychosomatic medicine is actively developing further in our time.

There are specialists among doctors who believe that when an emotional stressor begins to regularly affect the body, this causes the launch of nonspecific reactions, called general adaptation syndrome. As a result, diabetes mellitus, which previously occurred in a latent form, begins to manifest itself, and if there is a hereditary predisposition, under conditions of chronic stress it will always manifest itself sooner or later.

It is known that during stress there is a rapid activation of the hypothalamic-pituitary system. As a result, the hormones influence the body’s resistance to insulin and the beta cell (we are talking about its secretory defect). Since during stress due to an excited emotional state, glycogenolysis and gluconeogenesis increase, a state of hyperglycemia occurs. The result is insulin resistance, as peripheral nerve receptors become less sensitive to insulin. Gradually, their number becomes smaller, and the reserves of beta cells are depleted.

The body's compensatory functions become weaker, and insulin secretion becomes less, due to chronic hyperglycemia.

Modern studies of patients hospitalized for the treatment of diabetes mellitus have repeatedly confirmed the connection between the occurrence of the disease and psychotraumatic factors. On average, this is about 76% of the total number of patients, while heredity in the vast majority is usually not burdened.

Find something you like

Learning to relax is really helpful, especially if you want to manage stress. Taking up a new hobby is one way that can also help you learn a new skill. It doesn't matter what you do, as long as you enjoy it.

Photo by Steve Johnson / Unsplash

American scientists conducted a study of 50 former combatants who suffered from depression, post-traumatic stress disorder or substance abuse. They spent a month doing gardening and occupational therapy. The results showed a decrease in stress and a decrease in cortisol.

Think about what kind of activity you would like - perhaps drawing, music or gardening.

Laugh more often

Laughter is good not only for the soul, but also for the body. It is a natural way to overcome stress and reduce cortisol levels. A study published in 2008 showed that even the anticipation of laughter leads to a decrease in blood levels of cortisol, as well as two other stress hormones - adrenaline and norepinephrine.

Laughter not only reduces stress hormone levels, but also blood pressure.

If you are having a fun and interesting time, you are unlikely to experience extreme stress at the same time. That's why it's so important to plan your time and visit interesting places and events.

Safe standards

To understand how much stress affects a person’s life, you can use a special scale of stressful situations. The maximum number of points that can be safely scored on this scale is 150. If it is higher, you can get sick. For example, according to this scale, the death of a spouse is valued at 100 points, moving to a new apartment - 20 points, problems with management - 22 points.

To reduce the negative impact of stress and maintain your health, you should resort to fairly simple recommendations. First of all, this is a revision of lifestyle and nutrition. In addition, there are psychotherapeutic methods, relaxation techniques (SPA treatments, yoga, massage, breathing exercises). In especially difficult situations, you should not neglect drug therapy: nootropic drugs, antidepressants, tranquilizers, vitamins.

Communicate with animals

It has been scientifically proven that contact with animals is associated with reduced cortisol levels. Scientists have studied how interaction with animals affects stress, and found that long-term interaction with dogs, even strangers, as well as owning a pet, have a positive effect on cortisol levels. In addition, the interaction between a person and a dog increases the level of oxytocin in both.

Photo by Vitalie Sitnic / Unsplash

Having pets is associated not only with reduced stress levels, but also with other health benefits. It is easier for owners of cats, dogs, parrots and other pets to focus their attention. Animals also have a positive effect on blood pressure and help avoid feelings of loneliness.

How things happen

Under the influence of a stressful situation, the human body produces 2 groups of hormones: adrenaline, which increases compensatory capabilities, and the so-called steroid hormones (cortisol). Each of these hormones has specific points of application in the body. Adrenaline increases blood pressure, heart rate and breathing rate. In turn, cortisol has an adaptogenic effect - that is, it increases the body's resistance to stress.

One-time surges of hormones are not dangerous. But if we are talking about long-term stress, which is called chronic, then the situation changes. Constant increased stress on the nervous and other systems of the body can negatively affect human health in general. A prolonged uncontrolled stressful situation prevents the body from returning to its normal state. All this can lead to a malfunction in the functioning of all vital systems: immunity will decrease, constant headaches and abdominal pain, apathy and depression will occur, sleep and appetite will be disturbed.

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Add cortisol-lowering foods to your diet

Nutrition affects not only metabolic processes in the body, but also the level of cortisol. Some foods, such as sugar, can increase the amount of stress hormone.

The chemicals neurotransmitters are responsible for transmitting signals to the nervous system and controlling mood. And hormones and food are responsible for their production.

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Foods rich in polyphenols help reduce stress hormone levels. For example, the long-term health benefits of drinking green tea are scientifically proven - drinking just half a glass a day reduces the risk of depression and dementia.

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Eating foods from the table below will help control your cortisol levels:

It should be remembered that eating stress brings only temporary relief and can lead to eating disorders, excess weight gain and problems with blood sugar. During times of stress, try to choose foods containing plant fiber - fiber provides a feeling of fullness for a long time and regulates blood sugar levels.

Regular sugar consumption is associated with long-term high cortisol levels, and is associated with a higher risk of heart disease in overweight men.

Probiotics

The gut microbiota contains trillions of bacteria that are beneficial to your health. They strengthen the intestinal lining, fight inflammation, regulate the immune system and even mental health. This is why it is important to take care of the composition of your gut bacteria.

Among the inhabitants of the intestinal microbiota are probiotic bacteria that reduce cortisol levels and, accordingly, stress. Among them are the bacteria Lacticaseibacillus rhamnosus and L. farciminis.

Probiotic foods help maintain healthy gut bacteria. Fermented milk drinks like kefir and yogurt, as well as fermented foods like kimchi, contain certain strains of probiotic bacteria. They help reduce cortisol levels caused by stress. Research shows that one Lactobacillus strain, L. plantarum 299v, reduces exam stress in patients with irritable bowel syndrome (IBS).

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Using the Atlas Microbiota Test, you can learn about the bacterial diversity of your gut, as well as assess the level of probiotic bacteria.