How do you fix cortisol imbalance?

Cortisol imbalance treatment strategies

Do you crave salt or sugar? Do you ever feel "tired but wired"?

When we experience stress, our adrenal glands release cortisol, a steroid hormone that alerts our nervous system to threats and is responsible for getting blood sugar to our muscles as part of the ‘fight or flight’ response.

Cortisol has many important roles in the body, including reducing inflammation, balancing blood sugar, maintaining blood pressure, and regulating immune function. It is an essential component of our stress response, however in today’s busy world, many people are experiencing high levels of ongoing stress, resulting in excess cortisol production, overworked adrenal glands, burnout and exhaustion.

Cortisol Imbalance Symptoms

If any of the following apply to you, your cortisol levels may be out of balance.

• Cravings for sugar, fat and salt

• Brain fog, poor memory and lack of focus

• Disrupted digestion and metabolism

• Irritability and anxiety

• Difficulty falling asleep, waking in the night and not feeling rested upon waking

• Energy slumps in the afternoon

• Weight gain, primarily around the waist

• Low thyroid function

• Imbalances in other important hormones, e.g. oestrogen, progesterone, DHEA and testosterone (potentially resulting in PMS, infertility and low libido)

• Weakened ability to fight infection and longer recovery time

How can we balance our cortisol levels?

Eliminate sugar and caffeine and minimise alcohol

While sugar and caffeine give you an instant energy boost, they are not your friend if your adrenals are struggling. Sugar disrupts your blood glucose balance and depletes your energy (after the initial rush) and caffeine can make an already wired person even more wired, making it harder to sleep and further exhausting the adrenal glands.

Ensure you get enough sleep

It is important to listen to your body and give your body the chance to rest and recover. Establishing a calm evening routine, practising good sleep hygiene and sticking to the same sleep/wake times each day will help if you are experiencing any sleep issues.

Have a relaxing Epsom salt bath

Epsom salts are a form of magnesium which is calming and detoxifying.

Soaking in a warm Epsom salt bath for 20 minutes (add a few drops of lavender essential oil) is a great way to relax and prepare your body for a good night’s sleep.

Consume a diet rich in adrenal-supporting nutrients and supplement if necessary

B vitamins, magnesium, vitamin C and omega-3 fatty acids are nutrients required for effective functioning of the adrenal glands and the nervous system. 

Food sources of these nutrients include leafy green vegetables, lean beef, poultry, oily fish, citrus fruits, nuts, seeds, beans, eggs, avocado, bananas, blueberries, garlic and broccoli. 

Supplementation can be beneficial in cases of adrenal imbalance but it is important to seek professional advice before supplementing to ensure that you take the right dose and form of each nutrient.

Swap intense gym workouts for gentle forms of exercise like yoga, walking or pilates

Hard-core exercise triggers cortisol production, which is something you don’t need if your cortisol levels are already out of whack and your adrenals are struggling.

Gentle low-impact exercise is a better option as it is calming and does not place stress on the adrenal glands.

Eat a gut-friendly diet to support optimal production of neurotransmitters

Neurotransmitters are chemical messengers in the brain that are responsible for our mood and emotions. 90% of neurotransmitters are produced in the gut so it is vital that we have a healthy digestive system!

The best diet for optimal gut health is high in fibre, fruit and vegetables with balanced meals containing healthy carbohydrates, quality protein and good fats. Stay away from processed foods!

Work on stress-management

This is a hard one, especially for busy women, but try to find ways you can incorporate some form of stress management into your day, for example, slow breathing while you wait at the traffic lights, a 10-minute YouTube yoga or meditation video, install a mindfulness app on your phone, or drink a cup of tea out in the garden in the sunshine.

References

Galloway J, unknown publishing date, Love Your Adrenals (e-book).

Gladish S, 2019, The 30-Day Hormone Solution, Page Street Publishing, Canada.

Pick M, 2023, 'Recognising the stages of adrenal fatigue', marcellepick.com, USA, viewed 1 March 2023, https://marcellepick.com/stages-of-adrenal-fatigue/

Women’s Health Network, 2023, ‘High cortisol levels in women and negative effects on the body’, Women’s Health Network, USA, viewed 1 March 2023, https://www.womenshealthnetwork.com/adrenal-fatigue-and-stress/negative-effects-of-high-cortisol/#:~:text=Disrupted%20digestion%2C%20mental%20function%20(brain,Loss%20of%20muscle%20and%20bone