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Cortisol is a hormone associated with stress that is essential for health and performance. Cortisol interacts with multiple systems in the body. Circulating cortisol levels may have implications for energy production, immune function, and water-electrolyte balance, among others. (source)
Generally, low total cortisol levels are considered to be a sign of good health. These levels may stem from physiological factors affecting the adrenal glands, where cortisol is primarily produced, and the hypothalamus and pituitary glands, which regulate cortisol release. (source, source)
Incorporate organic fruit juice: Sugar has been shown to elevate cortisol levels. Excess sugar is metabolized in subcutaneous fat cells, triggering an inflammatory response and an increase in cortisol. (source) Recommendation: Drink 8 fl oz of organic juice.
Train regularly: Exercise increases cortisol. (source) Exercise has been shown to stimulate the hypothalamic-pituitary-adrenal axis and increase the red blood cell to plasma ratio, which results in increased levels of circulating cortisol. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Perform breathwork and/or meditation: Breathwork has been shown to improve markers of stress. (source) Chronic stress from overtraining has been shown to reduce cortisol. Overtraining, which occurs when there is an imbalance between training and recovery, leads to adrenal fatigue in which the body is unable to produce sufficient stress hormones, including cortisol. (source) Reducing stress in these cases through breathwork or meditation will lead to improvements in cortisol production and concentrations in the body. Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
High serum cortisol levels can be influenced by physiological factors related to mental and physical stress and the body's natural response to it, with the adrenal glands being the primary organs responsible for cortisol production. Nutritionally, factors like excessive caffeine intake, high sugar consumption, and poor diet quality can also contribute to elevated cortisol levels. (source, source)
Limit sugar intake: Sugar has been shown to elevate cortisol levels. Excess sugar is metabolized in subcutaneous fat cells, triggering an inflammatory response and an increase in cortisol. (source) Limiting sugar intake regulates cortisol concentrations in the body. Recommendation: Monitor and limit excess sugar intake.
Get outside: Time in nature, whether walking or sitting, has been shown to decrease cortisol levels. (source) The biodiversity of nature and its sounds aid in stimulating the parasympathetic nervous system, thus decreasing markers of stress, including cortisol. (source) Recommendation: Spend at least 20 minutes outside daily, with the future goal of attaining 3 total hours per week.
Perform breathwork and/or meditation: Breathwork has been shown to reduce cortisol. (source) Diaphragmatic breathing activates the parasympathetic nervous system, which leads to a decrease in heart rate and blood pressure and results in reductions in cortisol. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with ashwagandha: Supplementation with ashwagandha has been shown to reduce serum cortisol levels. (source) Ashwagandha modulates the hypothalamus-pituitary-adrenal axis, thereby reducing cortisol concentrations. (source) Recommendation: Supplement with at least 240 mg of ashwagandha daily.
