Cortisol 101: 3 Simple Ways to Balance Cortisol Naturally

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Cortisol seems to be buzzing in the wellness world recently, but what the heck is it?! If you’ve seen the chatter, you’ve probably heard about ways to avoid cortisol spikes and all the “must-dos” to keep it in check. And let’s be honest… just hearing about all the things that can raise cortisol makes your own levels spike! But, don’t worry, you’re in the right place.

In this post, we’ll break down what cortisol actually is, why it’s not all bad, what causes it to spike, and simple ways you can care for your cortisol levels naturally.

What Exactly is Cortisol?

You’ve probably heard it by now, but cortisol is your “stress hormone” and is produced by your adrenal glands as a natural response to stress.

But, believe it or not, cortisol has many functions other than regulating stress. It also plays a role in the regulation of blood sugar, inflammation, blood pressure, and metabolism.

So, while cortisol often gets a bad rap, having healthy levels is actually essential for your body to function properly and maintain homeostasis (your body’s way of keeping everything balanced).

Why Cortisol Isn’t All Bad

Although the most talked about parts of cortisol are the negative aspects, this stress hormone also has many benefits to your overall health. So what exactly are the positive health benefits?

Morning Cortisol Boosts Energy & Wakefulness

Without cortisol in the morning, waking up would fee a lot harder. Our bodies naturally produce higher levels of cortisol early in the day to give us an energy boost, help us wake up, and support mental alertness so we can actually start the day feeling functional.

Cortisol Helps Us Respond to Short-term Stress

In moments of short-term stress, cortisol actually has your back. Cortisol is released by your adrenal glands as part of your body’s fight-or-flight response. In short-term moments of stress, it gives you a boost of focus and energy so you can respond, reset, and move on.

It Helps With Exercise Recovery

This “stress hormone” is also beneficial for your body during exercise. After exercise, cortisol helps your body recover by managing the physical stress of movement. It supports recovery by keeping inflammation in check and helping release glucose for energy, giving your muscles what they need to repair and rebuild.

What Causes Cortisol To Spike?

Now that we’ve talked about a few of the benefits to cortisol, I think it’s important to talk about what causes it to spike. Because as we know, too much of a good thing, isn’t always a good thing!

Lack of Sleep

When your body doesn’t get enough sleep, it thinks it’s under stress. As a result, cortisol levels spike to help handle that “stress,” keeping your system on high alert. Skipping quality rest also throws off your circadian rhythm, your body’s natural internal clock, which can leave you feeling wired, tired, or just a little off-balance…and maybe reaching for that second cup of coffee a little too soon.

Skipping Meals

Skipping meals (especially breakfast) can also send your cortisol rising. Going long stretches without food makes your body release cortisol in response to drops in blood sugar, thinking it’s “stress”. The cortisol begins working to keep your energy steady, which can leave you feeling a little jittery. And if you’re sipping coffee on an empty stomach…that morning caffeine kick can make the spike feel even stronger. Having breakfast or protein with your coffee will help keep your cortisol levels happy and steady!

Chronic Stress

This one may seem a bit obvious, but chronic stress is a biggie. Cortisol and stress management go hand and hand. When your body is constantly on high-alert, your cortisol spikes to help you cope. Whether it’s long work hours, endless to-dos, or constant emotional pressure, your adrenal glands keep releasing cortisol. This makes your body stay in constant fight-or-flight mode and can potentially lead to other chronic diseases.

Simple Ways to Keep Your Cortisol Balanced

There are many ways to lower cortisol levels naturally and keep it at a healthy level but these are just a few important ones to help get you started.

Prioritizing Sleep

Getting quality sleep each night can help your body stay in balance and on its natural circadian rhythm, helping keep your stress levels down. Think of sleep as your body’s little “reset button.” Aiming for 7-9 hours of sleep each night can help calm your adrenal glands and cortisol can do it’s job without over staying it’s welcome.

Moving Your Body in a Way That Feels Good

Moving your body in ways such as gentle yoga, a walk outside, or even a few stretches at your desk can help melt stress away and keep cortisol at a healthy level. Not to mention, moving your body in little ways is a mood booster too!

Nourishing Your Body

Eating balanced meals and snacks throughout the day help blood sugar remain steady, which keeps cortisol happy. And if you’re like me and love your morning coffee, pair it with protein or breakfast. Trust me, your adrenal glands will thank you!

This post was all about cortisol and how to manage it naturally.

Disclaimer: This content is for educational purposes only and is not intended to replace medical advice. Always consult a healthcare professional with questions about your health. For more information, please review the Disclaimer.