Despite much negative press around cortisol, this stress hormone is vital in many bodily functions including; how we respond to stress, how we motivate ourselves, our sleep, blood sugar regulation and more. Therefore, it a necessary component and should not be feared!

However, many experience chronic stress and associated high cortisol levels, whereby the body is in a constant stage of ‘stress’. This malfunctioning of the stress response can cause a range of symptoms including: headaches, heart issues, sleep issues, anxiety and weight issues.

Although the focus is often on having too high cortisol levels – it is also possible to have too little cortisol, which can manifest itself in symptoms including muscle weakness, low blood pressure, weight changes and chronic fatigue. This is also due to a malfunctioning of the stress response, and therefore includes the same methods to help rebalance!

Below, we have compiled a list of a few ways you can rebalance your cortisol levels. We are always here to support and guide you through your own journey, so do get in touch, visit our blog, book a consultation, or take one of our tests to take back control of your health!

1. HEALTHY MIND

• Most crucially, it is key to address why you may be feeling elevated levels of stress. It is important to not overburden yourself with jobs, expectations, friends, family, and just life in general. Make sure to take some time for yourself and let yourself fully relax in whatever way feels right for you — if this still doesn’t seem to help, it is worth speaking to a professional either through your GP, or private counselling services.
• There is no ‘quick fix’ for a healthy mindset, but there a few ways which we have found useful in disconnecting with the chaos of life and making time for ourselves.
  • HOBBIES — everyone has different activities that they enjoy and so this is completely up to you. We often lose touch with hobbies that we previously loved when we are stressed, so make an effort to reconnect with these passions, whether it be sport, art, music, or really anything at all!
  • JOURNALLING — writing your thoughts down is a great way to put feelings in to words, that only you can see. Journaling for 5 minutes at the end of the day can be useful in detaching yourself from the activities of the day and helps to avoid sitting up all night thinking about the ‘what ifs’.
  • MEDITATION — meditation is a great skill to learn how to clear your mind. There are plenty of free apps to choose from, and starting from as little as 5/10 minutes a day is a brilliant way to lower your stress levels.

2. A BALANCED DIET
   • You really are what you eat. Your hormones are dictated by the foods you eat — so a diet filled with added sugar, additives, and processed foods will increase your cortisol levels, as well as being detrimental to your overall health. Try to eat a good mix of carbs, healthy fats, protein, fibre and vitamins to feel your best.
   • If you are unsure of how best to eat for your body, try our Nutrition & Wellness Package, which offers testing of your hormones and supplement recommendations. Our tests also include a free consultation with expert nutritionists, who talk you through your results and create your own personalised nutritional plan, including your own ‘Eat Well Plate’.
   • There’s growing evidence for how the gut microbiome influences your health, mood, hormones, and so much more in your body. Therefore, we offer a Nutrition, Wellness & Gut Health Package, that can give you a fuller understanding of how you can eat best for your own body, hormones, and health.
3. REDUCE CAFFEINE
   • Don’t worry, we aren’t saying to completely give up your daily coffee fix. However, if you are drinking excessive amounts of caffeine and using it to get through the day, then this may be part of why you feel so on edge. Caffeine is thought to interact with cortisol, so drinking too much of this can interfere with the normal functioning of the stress response.
   • Also remember that caffeine isn’t just in tea & coffee! Many drinks in shops and supermarkets contain caffeine, which can unknowingly raise your daily intake and thus impact your cortisol levels.
4. SLEEP
   • We recommend at least 7 hours of good quality sleep each night, to allow your mind and body to fully re-set. Sleep and stress responses in the body both use the same pathway — therefore if one is disrupted, the other usually is as well. Consequently, by addressing your sleep issues, your cortisol levels and stress response will likely reap the benefits also
   • Some tips and tricks are: avoiding using your phone late at night, avoiding caffeine in the afternoon, getting your bedroom dark and at a cool temperature, and getting into a standard bedtime routine. Everyone of course has different ways they like to unwind, but it is important to really let yourself begin to relax a little while before you get into bed.
5. EXERCISE
   • Physical activity has been shown to reduce the levels of cortisol at night, helping you to sleep better, while also stimulating the production of endorphins, which are your ‘happy hormones’ — so is a double win!
   • Getting some fresh air while doing this can make your exercise even better for your stress hormones, as spending time outdoors has been linked to lower cortisol levels. This is obviously more difficult when it is pouring down with rain, but it is definitely worth getting some crisp winter air when it is a clear day.
6. SUPPLEMENTS
   • By no means are supplements a ‘quick fix’ to your chronic stress or raised cortisol levels, but when used correctly, they can really help you to get all of the nutrients you need to balance all of your hormone levels, not just cortisol.
   • Many of our tests, give you an insight into your nutritional, hormonal and general wellness levels. Then, with a free consultation included in every test package – our expert team guides you through your individual results, creating personal product and supplement recommendations, as well as nutritional plans and additional support.

We hope these tips help you to rebalance your cortisol levels and feel less stressed!

Jessica Hobbis

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