Unveiling the Truth About Cortisol: Tips for Rebalancing for Wellbeing
And why would you want to?
You may have become more aware of cortisol these days especially if you’re on instagram and a woman around 40-50 years old. Cortisol has been associated with increased belly fat and there are lots of ‘miracle’ products being foisted on us constantly on social media claiming to be able to get rid of it.
In this article, I explore what cortisol is, what happens to it when we are chronically stressed, and what you can reasonably do to help rebalance cortisol levels.
What is Cortisol?
Cortisol is a steroid hormone produced by the adrenal glands, which sit just above the kidneys. It is often referred to as the "stress hormone" because it increases in response to stress and low blood glucose levels. It seems to have been somewhat demonised these days, especially in relation to ‘cortisol belly’ - an increase of belly fat for perimenopausal and menopausal women.
But in reality, cortisol is, just like all our other hormones, crucially important and wonderfully complex. It plays an important role in various bodily functions, including the regulation of metabolism, immune response, and blood pressure. And it’s what gives us our get up and go.
One of the main functions of cortisol is to mobilise energy by increasing glucose availability in the bloodstream. It also enhances brain function, and manages inflammation. It really is an incredible hormone that packs a punch. Without it, we would be sluggish and exhausted.
It spikes during the morning when we wake up, and reduces in the evening allowing us to go to sleep. (At least for most people. If you’re a night owl, you might be one of those people who have evolved to be awake more during the night.) It has strong links therefore to our circadian rhythm — the sleep cycle.
Cortisol Function
Cortisol increases when our autonomic nervous system is activated into a sympathetic state. You may be aware of fight-flight, that ancient reactive system to heightened stress, but you may not know that we can have blended states.
What this means is that our nervous system, brilliant that it is, has evolved to allow us to remain in our homeostatic social engagement state while also giving us a little bit of activation into sympathetic. This allows us to wake up in the mornings, exercise, meet deadlines, perform under pressure and much more. We still have full access to our Neo-cortex; the thinking and planning centres of the brain.
(The reverse is true when we want to sleep or meditate; the nervous system allows us to remain centred in social engagement state while also bringing in a bit of extra parasympathetic energy).
This is different to when we go fully into freeze-flight-fight mode. In that state, the cortex is pretty much sidelined as our limbic system and brain stem are given free rein to do what they do best: respond incredibly quickly to signs of life threatening danger.
Cortisol operates on a feedback loop. When it reaches a certain level in our blood stream after a stressful event, the body goes ‘okay, that’s enough’ and switches it back off. Receptors throughout the body absorb the cortisol out of our bloodstream. We are then able to return to homeostasis.
However, prolonged elevated levels of cortisol interfere with this feedback loop, meaning it doesn’t fully switch off. The result is we end up continually producing lots of cortisol but for a complex set of reasons the amount of cortisol in our blood actually drops.
This is where that jittery hyper vigilant but always totally exhausted feeling comes from. And why no amount of rest, sleep, or healthy eating is making a difference. And why you end up with increased inflammation, poor quality sleep, and are prone to more illnesses — with associated problems.
So you can see that understanding the function and implications of cortisol is essential for addressing conditions linked to chronic stress. And for implementing effective strategies for healing and regulation of the nervous system.
What does rebalancing mean?
Balancing cortisol levels is essential for maintaining overall health, particularly in managing the repercussions of chronic stress and anxiety. When I talk about rebalancing cortisol levels, what I’m actually getting at is stopping the chronic stress so that the body stops over-producing cortisol.
Here are a few ideas to help achieve this:
Reducing Stress
Mindful Movement: Engage in regular physical activity, such as yoga, tai chi, or walking. These activities promote relaxation and reduce stress, which can help regulate cortisol levels.
Stress Management Techniques: Incorporate stress-reduction practices, such as meditation, deep breathing exercises, or mindfulness. These techniques can lower cortisol levels and improve emotional well-being.
Social Support: Foster connections with friends and family. Spending time with loved ones can create a sense of belonging and reduce feelings of stress.
Time in Nature: Spend time outdoors in green spaces. Nature has a calming effect on the mind and body, which can help lower stress and cortisol levels.
Mind-Body Therapies: Consider therapies such as somatic experiencing, which focus on the connection between body sensations and emotional states. These modalities can assist in regulating the nervous system and reducing stress.
Looking After Body
Healthy Nutrition: Focus on a balanced diet rich in whole foods, including fruits, vegetables, whole grains, and lean proteins. Omega-3 fatty acids and magnesium found in fish, nuts, and seeds can also be beneficial. Avoid excessive sugar and processed foods that can spike cortisol.
Gentle Exercise: Walking, yoga, intuitive dance, Taichi or other more gentle forms of exercise are beneficial for keeping you flexible and mobile while not stimulating a lot of sympathetic energy.
Caring For Brain
Adequate Sleep: Prioritise quality sleep each night. Aim for 7-9 hours of uninterrupted rest. Establish a calming bedtime routine and maintain a consistent sleep schedule to support hormonal balance. I hear you, it’s not always that easy, especially if we have children or shift work, and we’re chronically stressed. But sleep is essential to health, so start with healthy sleep hygiene and build from there. And yes, magnesium really is helpful for sleep quality.
Limit Stimulants: Reduce intake of caffeine and nicotine, as these substances can increase cortisol production. Opt for herbal teas or decaffeinated drinks instead.
Stay Hydrated: Drink plenty of water throughout the day. Dehydration can lead to increased cortisol levels, so maintaining hydration is crucial. Don’t drink too much near bedtime though as this could disturb your sleep.
By adopting these practices, you can work towards achieving more balanced cortisol levels and enhancing your overall wellbeing.
In my own journey, chronic stress and overproduction of cortisol led me to be hyper vigilant and constantly on the alert. My brain was seeing everything as a threat and I couldn’t get out of the doom cycle. It took radical life changes to address this alongside somatic exercise, acceptance of my helpful and less helpful but well-meaning parts, and self-love.
If you struggle with chronic stress or anxiety, seeking guidance and help can be beneficial. Therapies such as Internal Family Systems may provide insights into the underlying issues affecting your stress levels. And approaches to diffuse, accept, and increase psychological and nervous system flexibility can help you move past them.
If you are interested in working with me, I offer one to one psychotherapy, trauma informed coaching, and somatic movement workshops. Drop me an email to book a free 20 minute consultation to discuss your concerns. Or sign up to the mailing list to get useful guides and explanations right to your inbox every week.
