How To Lower Cortisol Levels When You're Feeling Stressed & Anxious

Cortisol is our stress hormone, and in recent years, it's gotten a bad reputation, as the side effects of chronic stress—and thus, chronic cortisol release—can be a major contributor to declining health. Yet, cortisol is also required for us to be alive1. Our body likes to be in balance and maintain something called homeostasis, where homeo means "similar" and stasis means "stable." We need to maintain this balance both mentally and physically—and diseases and their symptoms occur when our body has to overcompensate to try to maintain this balance, putting stress on the body.

However, a state of constant stress overrides these mechanisms, and the body adapts a higher threshold to get the job done than before, leading to an imbalance, potentially worsening existing conditions or contributing to new ones. In addition, the amount of cortisol2 may also be affected by how much of its binding molecule is present, which actually also binds up some other metabolites, especially progesterone. Balancing cortisol levels is further complicated by the fact that cortisol is affected by hypothyroidism3, obesity, high estrogen, and type 2 diabetes. Treatments have to take those into account.

When I said earlier that cortisol isn't all bad, I meant it! In our body, cortisol stimulates the liver to convert amino acids into glucose, increases fatty acid metabolism, helps fight inflammation and allergies, prevents loss of sodium in urine (an important mineral for cellular health), maintains resistance to stress, and can help us focus and stay calm. It is highest from about 6 a.m. to 8 a.m. to help us wake up, and then it declines throughout the day. As cortisol falls during the evening, melatonin—our most potent endogenous antioxidant and sleep hormone—rises at a similar rate; the two hormones work inversely, creating a natural sleep-wake rhythm for optimal function.

Chronic cortisol production keeps our bodies in "fight or flight" mode and forces us to de-prioritize bodily functions like reproduction (e.g., fertility, regular menses, libido), digestion, and rest. It probably won't surprise you to learn that women are more susceptible to chronically elevated stress and cortisol changes.

High cortisol also affects the thyroid; under stress, the thyroid hormone can get converted to reverse T3 (also inactive) instead of converted to T3 (the active form). Other contributing factors to an altered stress response may stem from cortisol shrinking the hippocampus.4 Physically, cortisol increases insulin release, which stimulates appetite especially for carbohydrates or fatty foods, and most commonly affects our abdomen, as those fat cells tend to be more sensitive to cortisol. These cycles feed each other as increased weight, for example, can raise estrogen5 and elevated estrogen can lead to increased weight gain due to binding up thyroid hormone, increasing insulin secretion, loosening gut tight junctions, and decreasing sensitivity to leptin (a hormone that tells us we're satiated after eating).

Cortisol testing is ideally done through methods that measure it unbound, such as in the saliva or dried urine. Both can be done at different times throughout the day, providing a more accurate picture of someone's stress response and how it relates to an optimal cortisol curve of highest in the morning and lowest in the evening. Serum (blood) testing, on the other hand, measures both bound and unbound but may be complicated with the stress of needles, perhaps leading to false elevation.

Holy basil (Ocimum sanctum) is an adaptogenic herb (meaning it helps normalize endocrine function and promotes a healthy stress response) that contains ocimumosides, which are beneficial for reducing cortisol and glucose and improving neurotransmitter balance. B vitamins—especially B12, B9, and B6—are also imperative in modulating our stress response, especially through clearing homocystiene, a source of inflammation and stress, as well as having direct effects on neurotransmitter levels in the brain. B vitamins and magnesium, as well as other water-soluble compounds, are likely excreted in times of stress due to increased urges for urination, which means chronic stress may make it more important for us to supplement with these nutrients. That being said, while supplements are helpful tools, they can never replace the need for lifestyle changes that help lower cortisol.

Stressors in life will always be present, and to some extent are embedded in our DNA. However, we can empower ourselves with awareness, our response, and our choice to also heal other imbalances to lower cortisol.