Written by Shaneen Noble.
Brain fog. Anxiousness. Puffy face. Low sex drive. Belly fat. Craving for salty foods. Sleep disorders. Fatty deposit at the base of the neck…These are all signs you may have high cortisol levels. Here’s how to tackle it.
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What is cortisol?
Cortisol, generally referred to as the ‘stress hormone’, is vital in the body’s reaction to ‘fight or flight’ situations. Meant to ensure survival, the hormone is activated when danger or threats are detected, enabling the body to act. The problem is the body can’t always differentiate between being chased by a dangerous animal and answering a pressing email. Just the right amount of cortisol aids in metabolism, regulating sleep and blood pressure, and decreasing inflammation.
However, when cortisol levels stay elevated over time – especially in women – it can disrupt hormonal balance, accelerate ageing and contribute to a host of health issues, like weight gain, fatigue and mood swings. As women experience natural hormonal changes throughout life, from menstruation to menopause, understanding how cortisol interacts with these shifts becomes essential.
Why women are more sensitive to cortisol changes
Cortisol can lower oestrogen and progesterone, which are crucial for regulating the reproductive system, which in turn affects ovulation and fertility. For women experiencing perimenopause or menopause, cortisol can wreak havoc on a woman’s body and mind. So women are more affected by high cortisol levels due to hormonal fluctuations, even more so if she’s on birth control, hormone replacement therapy, or have PCOS.
Tips to lower cortisol levels naturally
Consulting a medical professional is always a good idea – certain medications can drastically help, but there also things you can do on your own especially if you’re inclined to approach your health holistically and with long-term wellness in mind.
- Prioritise sleep – deprivation can accelerate cortisol levels
- Relaxation techniques – meditation, yoga and deep breathing are scientifically proven to reduce stress and trigger cortisol release
- Exercise – even moderate exercise can lower levels
- Limit caffeine and alcohol – delay that first cuppa by an hour after you wake up as cortisol levels are naturally high in the morning
- Diet – up your fibre intake, eat magnesium-rich foods, and cut out refined sugars
- Maintain healthy relationships – remember, you’re not just here to survive; you’re here to thrive
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Feature Image: Pexels / Alex Green
