Struggling with managing cortisol? Cortisol plays a critical role in your body, following a natural rhythm to keep you energized during the day and help you wind down at night. Ideally, it peaks in the morning to get you going and tapers off in the evening, making way for melatonin to promote restful sleep.
But here’s the challenge: chronic stress can throw this rhythm off balance. Elevated cortisol at night might leave you feeling “tired but wired,” making it hard to sleep deeply. On the other hand, if cortisol levels are too low, you might experience sluggishness, salt or sugar cravings, and general fatigue.
In this blog, we explore how to identify the signs of dysregulated cortisol, understand its effects on the body, and implement practical strategies to restore balance and improve your health.
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Tips to Manage Dysregulated Cortisol Levels
Signs and Symptoms of High and Low Cortisol
- High Cortisol: This could be anxiety, weight gain (especially visceral fat around the midsection), sugar cravings, or frequent illness.
- Low Cortisol: Symptoms can include extreme fatigue, low blood pressure, salt cravings, chronic inflammation, and mood swings.
Sound familiar? If not you, someone you know might be experiencing these symptoms.
Simple Morning Habits to Regulate Your Cortisol Naturally
Let’s start with your morning. These tips will help you to regulate cortisol:
- Delay Coffee: Wait 60 to 90 minutes after waking. Caffeine immediately after waking can interfere with your natural cortisol awakening response.
- Morning Sunlight: Get 10 to 20 minutes within 30 minutes of waking to regulate your circadian rhythm. On cloudy days, use a SAD light (10,000 lux).
- Avoid Phones: Instead, journal, walk, or practice mindfulness—avoid that dopamine hit.
- Eat a Protein-Packed Breakfast: Include tryptophan-rich foods like eggs and nuts within an hour of waking to stabilize blood sugar and support calm energy.
How to Create an Evening Routine That Promotes Deep, Restorative Sleep
Optimizing sleep is essential to heal and reset your cortisol rhythm.
- Create a Sleep Sanctuary: Stick to a calming routine, avoid blue light for 1 to 2 hours before bed, and keep your room dark and cool.
- Down-Regulation Techniques: Practice breathing, use nasal strips or dilators for airflow, and ensure restorative sleep.
- Address Sleep Issues: If you wake up at odd hours or feel exhausted during the day, consider a sleep study through your primary care physician.
Balanced Nutrition Strategies to Support Adrenal Health
What you eat plays a major role in adrenal health. Here’s what I recommend:
- Phytonutrients: Include cruciferous vegetables like broccoli for healthy detoxification.
- Stabilize Blood Sugar: Pair protein, fat, and fiber in every meal.
- Prioritize Protein: Aim for at least 30–40 grams per meal or 1 gram per pound of ideal body weight.
- Incorporate Healthy Fats: Include omega-3s from salmon or walnuts for hormone production.
- Replenish Electrolytes: Add magnesium- and potassium-rich foods like spinach and sea salt.
- Use Adaptogens: Consider herbs like ashwagandha and rhodiola to regulate cortisol.
- Maintain Mineral Balance: Include zinc-rich foods like oysters, liver, or dark chocolate.
- Boost Magnesium and B12: Consume leafy greens, pumpkin seeds, and nutritional yeast for relaxation and energy.
Stress Management Techniques to Calm Your Nervous System
Stress management is key. Here are effective techniques:
- Reframe Fear: View mistakes as opportunities for growth.
- Vagus Nerve Stimulation: Use methods like humming, cold exposure, and breathing exercises. Check out more vagus nerve hacks here.
- Somatic Practices: Engage in yoga, tai chi, or mindful walking to calm your nervous system.
- Balanced Exercise: Incorporate moderate resistance training, walking, and aerobic exercise. Avoid overtaxing your system with too much high-intensity training.
Final Thoughts
Regulating cortisol takes time and intentional effort, but even small changes can make a big difference. By adopting these habits, you can restore balance, boost your energy, and build resilience against stress.
Next Steps
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