Cortisol is a chemical that your body produces to adapt to stressful situations. During periods of acute stress, like public speaking, your cortisol levels increase to help your body perform. During periods of chronic stress, however, excess cortisol can have other effects, like weight gain, poor blood sugar control, and more.
Cortisol is not a toxin, though, and a cortisol “detox” simply refers to approaches that may help lower your cortisol levels naturally.
Cortisol plays a vital role in the body’s stress response, helping regulate blood pressure, metabolism, and immune activity. In short bursts, it’s protective. But when cortisol levels remain high for weeks or months, they can disrupt nearly every system in the body. Chronic excess cortisol has been linked to a range of conditions, including:
- Polycystic ovarian syndrome (PCOS)
- Cushing’s syndrome
- High blood pressure
- Type 2 diabetes
- Obesity
Because these health issues often develop slowly, many people may not realize their symptoms are tied to a cortisol imbalance. Excess cortisol can show up in ways that go beyond feeling stressed. In fact, it can alter your skin, body shape, and energy levels. Paying attention to these early warning signs may help you catch this issue before it leads to more serious complications.
Some signs of high cortisol include:
- Purple streaks or stretch marks on your body
- Weight gain
- Easy bruising
- Muscle weakness
- Round face or moon face
If you notice several of these symptoms persisting, it may be worth discussing with a doctor. A simple blood, urine, or saliva test can help determine if your cortisol levels are out of range.
Cortisol is a complex hormone, and although there isn’t any quick fix to high cortisol levels, some natural approaches may help you balance your cortisol. Think of a cortisol “detox” less as a cleanse and more as a long-term commitment to stress reduction and healthy habits.
Dietary Adjustments
What you eat and drink can impact your cortisol levels and contribute to unwanted symptoms. Blood sugar spikes and crashes, dehydration, and stimulants like caffeine all affect your cortisol levels.
A few strategies to consider include:
- Eat balanced meals: Protein, fiber, and healthy fats help keep blood sugar stable. Constant blood sugar crashes or spikes can trigger cortisol release.
- Cut back on caffeine and alcohol: While caffeine in the morning may be a key part of your day, try to limit your intake. Too much caffeine can increase your cortisol. Similarly, alcohol may temporarily relax you, but it can disrupt your sleep and worsen stress hormone imbalances.
- Try a Mediterranean-style diet: Research suggests that diets rich in vegetables, fruits, whole grains, fish, and olive oil may help lower baseline cortisol.
- Stay hydrated: Dehydration may raise cortisol levels. Aim to drink enough water throughout the day.
Lifestyle Changes
Adequate sleep and physical activity may help improve your stress and cortisol levels. Try to focus on strategies such as:
- Practice good sleep hygiene: Adults who get fewer hours of quality sleep often have higher cortisol levels. Create a relaxing nighttime routine, avoid screens before bed, and keep your bedroom cool and dark.
- Get regular exercise: Light to moderate physical activity like walking helps regulate cortisol, but overtraining can backfire and raise it.
- Support your daily cortisol rhythm: Cortisol naturally peaks in the morning and dips at night. You can help support this natural rhythm and balance your cortisol production by getting sunlight early in the day and winding down at night.
Stress Management Techniques
Your body releases cortisol when you’re stressed, so limiting or managing stress may help manage your cortisol levels. Some effective ways to manage stress for lower cortisol may include:
- Mindfulness
- Breathing exercises
- Stress-reducing activities like yoga
Although reducing your underlying stress is the best way to balance your cortisol, some supplements can also help balance your cortisol levels. Adaptogens are substances that may help your body handle stress. They include:
- Ashwagandha: This herbal supplement can help reduce your anxiety, stress, and improve your sleep.
- Rhodiola: This supplement may offer energy and mental clarity to help support stress management.
- Holy basil: Supplementing with this herb may have calming effects that can improve sleep and decrease stress.
- Ginseng: This supplement may support your hormone control center, which regulates cortisol production.
Other supplements like magnesium and omega-3 fatty acids may also help lower cortisol and stress-related inflammation.
Overall, more research is needed to understand how effective supplements and adaptogens may be. Talk to your doctor for their guidance before starting any supplement.
High cortisol can be a medical concern, but low cortisol can also be concerning. Your body needs cortisol on a daily basis, including for immune function, so the goal of balancing cortisol is not to eliminate it from your body.
If you have concerns about your cortisol levels, discussing them with your healthcare provider is the best first step.
Signs of chronically high cortisol may include weight gain, stretch marks, and muscle weakness. Think of a cortisol “detox” not as a one-time fix, but as an ongoing commitment to supporting your body’s resilience and stress recovery.
Natural strategies, such as eating a balanced diet, managing stress, getting good sleep, and trying adaptogens, may help bring your cortisol levels back into balance.
