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How to Keep the Stress Hormone Cortisol Under Control

Cortisol has vital functions in the body—it helps mobilise energy reserves, which we often need. But chronically high cortisol levels can pose a serious health problem. In this guide, you’ll learn how cortisol works, the role stress plays, and most importantly, how to lower high cortisol levels.

01 Definition & Function

What Is Cortisol and What Does It Do?

Most people know cortisol as the “bad” stress hormone, but the reality is a little more nuanced.

Cortisol’s primary role is to regulate bodily functions according to the body’s daily rhythm. Produced in the adrenal cortex from cholesterol, it follows a distinct pattern: cortisol levels peak in the morning when you wake up, gradually decline during the day, and reach their lowest point at night, only to rise again in the early hours of the morning.

In essence, cortisol is a “wake-up” hormone that:

  • Stimulates metabolism,
  • Mobilises energy from stored reserves,
  • Sharpens alertness and speeds up brain processing,
  • Increases heart rate, breathing, and blood pressure,
  • Suppresses repair and immune processes that consume energy.

This makes cortisol essential for helping you start your day with energy. When you sleep, low cortisol levels allow your body to engage in immune processes and repair mechanisms.

02 Cortisol’s Role in Stress

What Role Does Cortisol Play in Stress?

In stressful or threatening situations, the body releases more cortisol. Historically, this was vital for survival—and still is to some extent. The cortisol surge triggered by stress releases energy and prepares the body for strenuous physical activity, whether that’s fighting an enemy, fleeing from danger, or taking on a physical challenge.

Nowadays, however, we face different types of stress where fight or flight isn’t always an option. In these cases, the cortisol-triggered stress response is left hanging with no physical action to resolve it.

03 Causes of High Cortisol

What Causes High Cortisol Levels?

The main causes of chronically elevated cortisol levels include:

  • Chronic stress: This could stem from a heavy workload, emotional stress, or difficult living conditions.

  • Disruptions in cortisol production: Often due to benign tumours in the adrenal glands, less commonly in the pituitary gland (Cushing’s syndrome).

  • Long-term use of glucocorticoid medications: These synthetic cortisol variants suppress the immune system and are used to treat conditions like rheumatoid arthritis, severe asthma, or autoimmune diseases.

  • Severe obesity, Alcoholism etc.

Chronically high cortisol affects energy metabolism, weakens the immune system, and inhibits growth and repair processes. It also disrupts the balance of other hormones.

04 Effects of High Cortisol

What Are the Effects of High Cortisol Levels?

The consequences of too much cortisol can affect both your physical and mental health:

  • Increased blood sugar levels, potentially leading to diabetes
  • Raised blood lipid levels
  • High blood pressure
  • Altered fat distribution: more fat around the abdomen and face, less around arms, legs, and hips
  • Greater susceptibility to infections
  • Muscle loss
  • Bone loss (osteoporosis)
  • Reduced libido and sexual function due to low testosterone
  • Memory issues
  • Depression
05 Lowering Cortisol Levels

How Can You Lower Cortisol Levels?

If your high cortisol levels are stress-related, the best approach is learning to manage stress more effectively. While completely eliminating stress isn’t realistic (or necessary), you can adopt strategies to organise your workload and manage stress more efficiently.

This includes being aware of your personal limits and learning to say no when those limits are reached. Regular relaxation breaks, sufficient sleep, a healthy diet, and increased physical activity can all help lower cortisol levels.

If your cortisol levels are elevated due to an underlying hormonal imbalance, medical treatment may be necessary.

Can you reduce cortisol with home remedies? Yes, several home remedies and supplements can support healthy cortisol levels, including B vitamins, vitamin D, and omega-3 fatty acids.

06 Diet & Cortisol Regulation

Can a Balanced Diet Help Regulate Cortisol?

Cortisol raises blood sugar and lipid levels. Conversely, high blood sugar and lipid levels can increase cortisol. This means that your diet can have a significant impact on cortisol regulation.

It’s wise to limit animal fats—with one exception: fatty fish like salmon, mackerel, and herring are rich in omega-3 fatty acids, which help lower cortisol. Carbohydrates play an even bigger role. If you want to reduce cortisol, cut back on sugar.

Stay hydrated with water or tea instead of sugary soft drinks or juices. Swap white bread, pasta, and pastries for fibre-rich wholegrain alternatives and load up on vegetables. These healthy foods help maintain stable blood sugar levels, which in turn can help keep cortisol in check.

07 Conclusion

At a Glance

01. Cortisol is an essential hormone that mobilises energy and regulates bodily functions throughout the day. In stressful situations, more cortisol is released to prepare the body for physical challenges.

02. Chronically high cortisol levels can lead to health issues such as high blood sugar, high blood pressure, susceptibility to infections, memory problems, and more. Chronic stress or hormonal imbalances are often the root causes.


03. Ways to lower cortisol levels include stress management, a balanced diet, and adequate sleep. Certain nutrients like omega-3 fatty acids and B vitamins can also support cortisol regulation.

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Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

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º Food Supplement. In combination with a healthy diet and exercise.

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↡ Survey of 527 AG1 customers after 12+ days of use, 2024. The survey was conducted on a previous version of AG1’s continually evolving formulation. The survey results can be transferred to the current version of the formula due to no or scientifically negligible changes in supporting nutrients. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

Immune System

1: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.

Energy; Metabolism

2: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. With vitamins C, B6, B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper and manganese, AG1 contributes to normal energy-yielding metabolism. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

Cell Protection

3: With vitamins E and C as well as riboflavin, zinc, copper and selenium, AG1 contributes to the protection of cells from oxidative stress. Phosphorus contributes to normal function of cell membranes. Folate, Vitamin B6 and B12 contribute to normal homocysteine metabolism.

Mental Performance; Psychological Function; Nervous System

4: With pantothenic acid, AG1 contributes to normal mental performance. Zinc contributes to normal cognitive function. With vitamins C, B6, B12, B1, B3 and B7 AG1 contributes to normal psychological function and to normal functioning of the nervous system. Calcium contributes to normal neurotransmission.

Skin, Hair & Nails

5: With vitamins A, as well as riboflavin, niacin, biotin and zinc, AG1 contributes to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Vitamin B7, zinc and selenium contribute to the maintenance of normal hair. Zinc and selenium contribute to the maintenance of normal nails.

Hormonal System

6: With vitamin B6, AG1 contributes to the regulation of hormonal activity. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to the normal thyroid function. With chromium, AG1 contributes to the maintenance of normal blood glucose levels.

Digestion

7: Calcium contributes to the normal function of digestive enzymes. Biotin AG1 contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).

Muscles

8: With calcium and magnesium, AG1 contributes to normal muscle function.