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Woman holding blueberries - Cortisol Detox Diet - Amy Myers MD®

The Cortisol Detox Diet: How To Lower Cortisol Levels Naturally

Science Based

Written by Amy Myers, MD

Are you feeling anxious or stressed lately? If so, you’re not alone. Feelings of stress have skyrocketed in recent years, especially among women1 When your body feels stressed, it sends out cortisol in response. Cortisol is your main stress hormone. It affects your entire body, including menstruation cycles, fertility, and reproductive health. Knowing how to lower cortisol levels naturally can help reduce the risk of developing chronic diseases. It may also help prevent you from going down the Autoimmune Spectrum™.

Since balancing cortisol is important for other bodily functions, how do you know if you’re doing it correctly? There is a simple way to balance cortisol. One way is by adopting a Cortisol Detox Diet. Before I get into that, however, it’s important to go over what cortisol is. Furthermore, it’s helpful to know what optimal cortisol levels are in women. This can give you an idea of how balancing cortisol works.

Understanding the Role of Cortisol

Before you can know how to lower cortisol levels naturally, you need to understand what cortisol is. Similarly with other hormones, cortisol is a chemical messenger that performs several roles in the body. This glucocorticoid hormone is part of the steroid family. One of its functions is to help regulate your sleep-wake cycle. In fact, it’s partly what wakes you up in the morning! Another function of cortisol is that it helps regulate your metabolism. Your adrenal glands also secrete cortisol in response to stress. It’s a complex system that communicates along your HPA2 The HPA is a communication line between your hypothalamus, pituitary gland, and your adrenal glands.

When you experience a physical, mental, or psychological trauma, your body responds by flooding your system with cortisol. This stress hormone is responsible for preparing your body for a “fight-or-flight” response. It slows down digestion and increases heart rate. Additionally, your liver releases glucose to give you an energy boost3 While the specifics are unclear, cortisol also helps regulate blood pressure and maintain healthy blood sugar levels.

For women, chronic stress can lead to high cortisol levels. This is why balancing cortisol levels is so important. A cortisol detox diet can help you maintain optimal health. What happens when your cortisol levels become imbalanced?

Cortisol Imbalance Symptoms

Your body typically does a good job of maintaining homeostasis. Your heart, blood vessels, and lymphatic system work together to ensure your body functions properly. However, certain factors can disrupt this balance. This is true, espeically when balancing cortisol levels in the body. Some of these factors include chronic stress, aging, and disease4 These factors can leave you with either too much or too little cortisol.

A cortisol imbalance can show up as different symptoms. This largely depends on whether you can have too much or too little cortisol.

For example, symptoms of high cortisol in females can include anxiety and insomnia. You may also have unexplained weight gain. Other symptoms include fatigue and a weakened immune system. On the other hand, low cortisol may show up as depression, low blood pressure, and muscle weakness.

Knowing how to lower cortisol levels naturally can feel overwhelming. Can a cortisol detox diet fix all of these issues? I’ll get into all that in a moment. First, let’s go over what cortisol imbalance symptoms might look like.

What Causes Cortisol Imbalance Symptoms?

As I mentioned earlier, cortisol is a hormone. These chemical messengers can be influenced by a variety of different factors.

Balancing cortisol levels is a delicate matter. Diets that are low in fiber and high in trans fats can elevate cortisol levels. Additionally, caffeine can raise blood pressure and cortisol levels in the blood5 Refined sugars, grains, and alcohol can also disrupt healthy cortisol levels. I recommend you avoid these at all costs.

Lack of adequate sleep can also throw off your cortisol. Not getting enough sleep can raise your cortisol levels the next morning6 This will affect how well you sleep the following night. It quickly becomes a vicious cycle. If you want to know how to lower cortisol levels naturally, getting more sleep should be at the top of your list. 

Other hormonal imbalances may also be to blame for your cortisol being too high or too low. If you have conditions such as diabetes, thyroid dysfunction, or menopause, your cortisol levels may have a hard time staying balanced. Leaky gut and other gut infections can also contribute to hormone imbalance. Doing a cortisol detox diet can help you regain hormone balance. 

How do you know if you’re at risk for imbalanced cortisol levels? Certain medications such as steroids can trigger too much cortisol in the body. Tumors on your adrenal glands or pituitary glands can also send excess cortisol out. In contrast, certain factors may contribute to a cortisol deficiency. One of these factors includes Addison’s disease, which is an autoimmune disease. Another factor is damage to the adrenal or pituitary gland. Damage can be due to injury, infection, or blood loss7

What Is a Normal Cortisol Level For a Woman?

Now you understand the factors influencing cortisol levels. Next, let’s talk about normal ranges. If you feel your levels are too high, you probably want to know how to lower cortisol levels naturally. It’s important to know what normal cortisol levels should look like. This can help give you a starting point and clear end goal when working with a functional medicine practitioner. It can also give you an end goal when balancing cortisol levels. 

First, I recommend getting tested. There are two ways to determine your cortisol levels. One is a blood test, and the other is a urine test. These tests will tell you what your cortisol levels are at the time the sample was taken.

What is a normal cortisol level for a woman? For the most part, men and women will have similar ranges. Normal ranges for blood tests can be:

  • 6 to 8 a.m.: 10 to 20 micrograms per deciliter (mcg/dL)
  • 4 to 5 p.m.: 3 to 10 mcg/dL

Additionally, the normal cortisol reference range for urine tests ranges from:

  • 10-55 micrograms per day (mcg/day)

However, just because something is normal does not mean it is optimal. If your test results are normal but still feel symptoms of cortisol imbalance, work with your functional medicine practitioner to rule out any additional causes. Together, you can implement the best course of action, which may involve a cortisol detox diet.

How To Lower Cortisol Levels Naturally

If you’re curious on how to reduce cortisol levels, there is good news. Functional medicine takes a “whole-body” approach to balancing cortisol.  This means they look at diet and lifestyle to get to the root cause of your health conditions. There’s no denying that chronic stress is a killer. However, by making a few lifestyle changes, you can lower cortisol levels and enjoy optimal health! Knowing how to lower cortisol levels naturally involves first looking at your diet. It also incorporates stress management and supplements. 

The Cortisol Detox Diet

Food is medicine, and medicine is food. The Cortisol Detox Diet is a way of eating that supports adrenal and hormone function. If you want to know how to reduce cortisol levels, there are certain nutrients you need to prioritize. For example, foods such as walnuts and wild-caught salmon are high in omega-3 fatty acids. These help reduce inflammation and may contribute to lower cortisol levels. Magnesium is another nutrient you need. Pumpkin seeds, spinach, and avocado are good sources of this.

Keeping your gut healthy with probiotics can also help with balancing cortisol. Probiotics also support the immune system, which supports hormone balance in general. Antioxidants are another powerful nutrient. They help combat the harmful effects of oxidative damage. This leads to inflammation and may trigger higher cortisol production. Aim to eat organic berries, green tea, and dark chocolate.  

As I mentioned earlier, stay away from gluten, sugar, and alcohol. These are toxic and can contribute to elevated cortisol levels. Also, avoid caffeine and unhealthy trans fats.

Lifestyle Changes To Lower Cortisol 

In addition to a cortisol detox diet, stress management is key to knowing how to lower cortisol levels naturally. Finding ways to slow down, reflect, and be more present in the moment can lower stress. Journaling, meditation, and grounding are great ways to do this.

Also, make quality sleep a priority. For women, try to get between seven to nine hours per night. Men should aim for about the same amount of sleep.

Rigorous exercise can spike cortisol levels. However, gentle, regular exercise should be part of your routine. Taking short walks, Pilates, or dancing can be relaxing and fun ways to get your body moving.

Supplements For Cortisol Balance

If a cortisol detox diet and stress management are the first two pillars for properly balancing cortisol levels, supplements are the third. If your body has been in a state of chronic stress for years, it may need help getting back to a place of homeostasis. Adaptogens are great for this! These herbs and plants have compounds that help your body better adapt to stressful situations. ZenAdapt™ is a gentle but powerful blend of ashwagandha, rhodiola, and saffron that works synergistically with your body to promote a sense of calm and collectedness.

Vitamin D is another important nutrient. Most people are Vitamin D deficient.  Additionally, what many don’t know is that it may block the enzyme needed for cortisol production. Vitamin D3/K2 Liquid provides immune and hormone support in a convenient liquid form. This formulation also ensures optimal bioavailability!

Last but certainly not least, Vitamin C can help the adrenal glands reduce cortisol production during stressful events. It’s a must-have for anyone looking to improve their health! My cutting-edge Liposomal Vitamin C formula supports heart, hormone, and immune health. It also includes fatty acids to increase the absorption rate by up to 135%, compared to other Vitamin C supplements.  

Final Word on How To Lower Cortisol Levels Naturally

We may not always be able to avoid stress, but we can help our bodies process it better. Chronic stress can lead to elevated cortisol levels in women. This can lead to an array of health problems. Maintaining healthy cortisol levels can help reduce your risk of developing gut issues such as leaky gut, chronic diseases, and autoimmune conditions.

If you want to know how to lower cortisol levels naturally, start by getting tested. You and your doctor can determine where your current levels are. Next, adopting a Cortisol Detox Diet can help calm down a stressed gut and nervous system. Finding healthy ways to manage is next, followed closely by getting enough sleep.  

Finally, adding the right supplements for cortisol balance can give your body what it needs to restore balance quickly. Using the natural botanicals in ZenAdapt™ can help your body cope with stress. Vitamin D3/K2 Liquid nourishes your immune system and can help lower inflammation. Furthermore,  Liposomal Vitamin C gives you the best antioxidant support you can find. Together, these actionable steps can help with balancing cortisol levels and restoring optimal health!

Article Sources

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