How to Treat High Cortisol Levels Naturally
According to the American Academy of Family Physicians, cortisol is a hormone produced by the adrenal glands. Cortisol regulates blood sugar levels and helps the body manage stress. Your doctor can determine your cortisol levels by testing the amount of cortisol in your blood or saliva. Elevated cortisol levels can indicate a stressful lifestyle, physical problems or hormone imbalances. In his book "The Cortisol Connection," Shawn M. Talbott, Ph.D., recommends several steps to treat high cortisol levels naturally.
Instructions
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Cut your caffeine intake. One large mug of coffee can raise your cortisol levels by 30 percent and that cortisol will remain in your bloodstream for up to 18 hours.
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Make sleep a priority. Insufficient sleep results in increased cortisol levels. The American Academy of Family Physicians reports that most adults need between seven and eight hours of sleep per night.
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Get more exercise. Physical exertion increases your brain's production of dopamine and serotonin, which combat anxiety and depression, ultimately decreasing your cortisol levels. According to the Centers for Disease Control and Prevention, it takes 2.5 hours of medium-intensity aerobic exercise and two strength training sessions per week for adults to reap important health benefits from exercise.
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Stabilize your blood sugar levels. Stay away from sugar and refined carbohydrates and balance your diet with protein, complex carbohydrates and unsaturated fats. Omega-3 fats are especially beneficial, and since they are essential fats, meaning your body can't make them, you need to include them in your diet. Foods such as walnuts, fatty fish and canola oil are all rich in omega-3 fatty acids.
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Supplement your diet with all-natural vitamins. Vitamin C reduces cortisol levels naturally by lowering your blood pressure and your blood sugar. B-complex vitamins reduce cortisol production by helping to alleviate stress.
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Try to relax. It might sound trite, but stress is a trigger for cortisol production. Try yoga, meditation or relaxation tapes to alleviate stress.
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Tips & Warnings
Certain medications can lead to increased levels of cortisol in the blood. Talk with your doctor about all of the medications you are currently taking to determine if one of them might be the culprit.
According to the American Academy of Family Physicians, extremely elevated cortisol levels are a symptom of Cushing's disease, which is caused by tumors in the adrenal glands. This condition should be treated by a physician.
