Is My Cortisol High?

Cortisol, often referred to as the “stress hormone,” is a hot-button topic these days. Many of us have come across an article or two talking about elevated cortisol. It seems that our modern lifestyles are making us more and more stressed, which leads to the question…

“Is my cortisol high?”

Since cortisol is the “stress” hormone, it makes sense that lowering cortisol levels will help alleviate feelings such as fatigue and anxiety. While the biology of this concept is more complex than “more cortisol = more stress,” it’s still a good idea for us to work to lower your cortisol levels. 

In this article, we’ll explore how high levels of cortisol can make us feel, its biological functions, and how functional nutrition can help lower cortisol for improved well-being. 

Eating a balanced diet can lead to lower cortisol levels over time. At Local Health Market, nutrition is the center of all we do. Our mission is simple: to provide San Antonio families with convenient and nutritious meals. 

Let’s jump in:

 

Understanding Cortisol’s Biological Function

Cortisol is a steroid hormone produced by the adrenal glands, which sit atop each kidney. It’s part of the body’s complex endocrine system and has several critical functions.

First, cortisol powers the body’s “fight or flight” response to stress. When you encounter a perceived threat or stressor, cortisol is released into your bloodstream. This helps increase alertness, mobilize energy reserves, and temporarily suppress non-essential functions, like digestion and immune responses.

Cortisol also plays a role in regulating blood sugar levels by promoting gluconeogenesis, a process where the liver converts stored glycogen into glucose. This is essential for maintaining energy levels during times of stress or fasting.

Cortisol has anti-inflammatory properties as well, helping to inhibit the immune response. While this is beneficial in short bursts to prevent excessive inflammation during stressful situations, chronic cortisol elevation can weaken the immune system. Likewise, cortisol influences blood pressure by regulating the constriction and dilation of blood vessels. Persistent high cortisol levels can contribute to hypertension.

Finally, research has shown that cortisol can affect mood, motivation, and the perception of stress. Chronic stress and high cortisol levels are often associated with anxiety and depression. This might be a key reason why you’re asking, “Is my cortisol high?” You’ve noticed life isn’t as vibrant as it used to be. You either feel exhausted or on high alert with little balance in between. While there are many reasons for mood swings and anxiety, it’s worth checking your cortisol levels.

 

How High Cortisol Might Make You Feel

Most people wonder, “Is my cortisol high?” because they feel negative symptoms. Perhaps a friend has told you about the function of cortisol in the body, and you want to see if your symptoms line up with typical cases. High cortisol can only be confirmed by advanced testing, but checking how you feel is a good place to start. 

 

Anxiety

High cortisol can contribute to feelings of anxiety and restlessness. It can make you more prone to worry and difficulty in relaxing.

Irritability

Cortisol can affect your mood, making you more irritable and short-tempered.

Fatigue

Paradoxically, while cortisol can increase alertness in the short term, chronically high levels can lead to persistent fatigue and even insomnia.

Insomnia/Poor Sleep

Weight Gain

Elevated cortisol levels can promote fat storage, especially around the abdomen. This can lead to weight gain, even with a consistent diet and exercise routine.

Digestive Issues

Cortisol suppresses the digestive system. High cortisol can lead to problems like indigestion, bloating, and irritable bowel syndrome (IBS).

Weakened Immunity

Chronic stress and high cortisol levels can weaken your immune system, making you more susceptible to infections.

Memory and Concentration Problems

High cortisol can impair memory and concentration, making it challenging to focus and remember things.

 

Now that we’ve explored the potential symptoms of high cortisol, let’s delve into the lifestyle factors that can contribute to elevated cortisol levels:

 

5 Lifestyle Factors Leading to High Cortisol

What factors lead to high cortisol levels? As we saw earlier, perceived stressors are a large factor. Perhaps the most significant contributor to high cortisol levels is chronic stress. Ongoing stressors, such as work-related pressure, relationship issues, or financial worries, can lead to sustained cortisol release. 

Some people seem to navigate life’s stress without experiencing high cortisol. These individuals often give their bodies the fuel and rest necessary to get through stressful seasons. For example, inadequate or disrupted sleep can disrupt the body’s cortisol rhythm, leading to elevated levels. Consistent sleep deprivation can also increase stress, compounding the problem. Sedentary lifestyles can also lead to imbalances in cortisol. Regular exercise can help regulate cortisol levels and improve overall stress management.

At Local Health Market, we know how diets high in processed foods, sugar, and caffeine can contribute to cortisol spikes. These foods can disrupt blood sugar levels and increase stress on the body. Caffeine, in particular, can trigger the release of cortisol, contributing to a cycle of stress.

 

Lowering Cortisol through Functional Nutrition

Functional nutrition focuses on using food as medicine to promote overall health and well-being. To lower cortisol levels and manage stress effectively, consider incorporating the following vitamins and foods into your diet. There are also many supplements on the market that may lead to positive results. We offer many products through our store, so come by to learn more. 

• Vitamin C

This powerful antioxidant can help reduce cortisol levels. Citrus fruits, strawberries, kiwi, and bell peppers are excellent sources of vitamin C.

• Magnesium

Magnesium plays a role in stress regulation and can help relax muscles and calm the nervous system. Incorporate magnesium-rich foods like spinach, almonds, and pumpkin seeds into your diet.

• Omega-3 Fatty Acids

Found in fatty fish like salmon, walnuts, and flaxseeds, omega-3 fatty acids can help reduce inflammation and support a healthy stress response.

• Probiotics

Gut health is closely linked to stress regulation. Foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics that promote a balanced gut microbiome.

• Complex Carbohydrates

Whole grains like oats, quinoa, and brown rice provide a steady source of energy and can help regulate blood sugar levels, preventing cortisol spikes.

• Herbal Teas

Chamomile, lavender, and valerian root teas have calming properties that can help reduce stress and promote better sleep.

• CBD Oil

CBD oil can help lower cortisol levels by interacting with various body systems, including the endocannabinoid system and serotonin receptors, while also reducing inflammation and protecting the brain from stress.

• Ashwagandha and Rhodiola

Both ashwagandha and Rhodiola are adaptogens that serve to balance physiological processes and promotion of homeostasis. These herbs are available in supplement form but should be used with caution and under the guidance of a healthcare professional.

• Sleep Supplements

The body needs sleep to regulate hormones and promote overall health. So, if cortisol is keeping you up at night, then try sleep supplements like melatonin. Be careful of OTC sleep aids as some may become addictive over time. 

• Cortisol-Lowering Formulas like Cortisolv, Relax All, and Aplha Gaba PM

Cortisolv® helps your body resist and recover from the effects of everyday stress. Components of this multifunctional formula have been shown to support healthy cortisol levels, help alleviate occasional fatigue, promote mental clarity, and support relaxation and restful sleep. Relax All and Alpha Gaba PM act similarly by triggering calming brain waves and naturally improving sleep during times of stress. 

If you mention this article at our store, you can get 10% off these amazing products. 

 

Don’t Forget to Balance Blood Sugar with Healthy Meals and Exercise

Health is holistic. Don’t forget that nutrition can only go so far in your battle against high cortisol. In addition to eating right and taking recommended supplements, you should also exercise. 

Research has shown that high blood sugar is correlated with high cortisol. When you eat a low-sugar diet while also engaging in regular exercise, you’ll begin to feel calmer and experience better sleep. 

 

Start Your Cortisol Journey with Fresh, Convenient Meals

While cortisol is essential for our survival, chronically elevated levels can lead to a range of unpleasant physical and emotional symptoms. Understanding the symptoms of high cortisol, the factors that contribute to high cortisol levels, and how functional nutrition can help lower cortisol levels can empower you to take control of your well-being. 

Keep in mind, there’s no quick fix to high cortisol. The best place to start is by eating fresh meals that are free from highly processed foods. Local Health Market can help you there. We sell perfectly portioned meals that we prepare ahead of time. We only use the freshest ingredients, so you can trust what you’re putting in your body.

Plus, the convenient pick-up or delivery options are sure to reduce some of your daily stress. Check out our available meals and begin turning your diet around.

Adjusting your diet might not be enough to lower your cortisol levels. If that’s the case, then you may want to visit Sarah Treat Nutrition, a nutrition practice started by Local Health Market’s founder. Sarah is here to provide personalized nutrition and lifestyle coaching to help you reach any goal.