Is Your Cortisol Too High or Too Low? (and how to fix it)

So, You Think Something's Up with Your Cortisol? Let’s Dive Into the Details!

Understanding cortisol levels is crucial for managing stress, hormonal balance, and overall wellness—particularly for those with conditions like PCOS. Produced by the adrenal glands, cortisol plays an essential role in helping the body respond to stress, regulate metabolism, maintain immune function, keep the menstrual cycle regular, and manage sleep cycles. However, when cortisol levels are too high or too low, symptoms can vary widely.

Signs and Symptoms of High Cortisol (Hypercortisolism)

When cortisol is chronically elevated, it can lead to symptoms associated with chronic stress overload. Here are common signs:

• Weight Gain (Especially Around the Abdomen): Excess cortisol encourages belly fat storage.
• High Blood Pressure: Cortisol elevates blood pressure, which can strain your cardiovascular system.
• Mood Changes: Anxiety, irritability, and even depression can result from elevated cortisol.
• Sleep Disturbances: Trouble falling asleep and staying asleep, often feeling “wired but tired.”
• Frequent Illness: Cortisol can suppress immune function, making you more vulnerable to infections.
• High Blood Sugar: Cortisol raises blood sugar, which may contribute to insulin resistance over time.
• Bone Density Loss: Prolonged high cortisol can decrease calcium in bones, leading to osteoporosis.
• Skin Issues: High cortisol can contribute to acne, skin thinning, and other skin conditions due to collagen breakdown.
• Inflammation: Elevated cortisol can lead to chronic inflammation, affecting joints, muscles, and even digestion.
• Menstrual Cycle and Fertility Issues: Irregular cycles, missed periods, or trouble falling pregnant are common due to hormonal imbalances.

Signs and Symptoms of Low Cortisol (Hypocortisolism)

Low cortisol, or adrenal insufficiency, can result from chronic stress or adrenal fatigue. Here are signs of low cortisol:

• Chronic Fatigue: Persistent exhaustion, even after adequate rest.
• Low Blood Pressure: This can cause dizziness, especially when standing up.
• Salt Cravings: A sign that your body is trying to balance sodium.
• Mood Changes: Feelings of depression, irritability, or apathy are common.
• Digestive Issues: Nausea, abdominal pain, and gastrointestinal discomfort.
• Muscle Weakness: Physical weakness and difficulty with physical tasks.
• Weight Loss: Unintended weight loss due to reduced appetite.
• Increased Sensitivity to Stress: Even minor stressors feel overwhelming.
• Waking Up Groggy: Feeling unusually tired and slow to start in the mornings.
• Menstrual Cycle Issues: Low cortisol can lead to irregular periods and hormonal imbalances that may impact fertility.

Natural Ways to Manage High Cortisol Levels

To reduce high cortisol naturally, these strategies can be highly effective:

• Practice Mindful Stress Management: AKA relaxation and mindfulness practices designed to lower stress. Activities like meditation, breathing exercises, and mindfulness not only promote relaxation but also help to reset cortisol to healthier levels. Integrating these regularly into your daily routine supports a calm, balanced state of mind and body. Adding a cup of Zenhood tea during these practices can amplify the calming effects, helping you unwind and support your adrenals.

• Maintain a Balanced Diet: Adopting a diet rich in anti-inflammatory foods like leafy greens, berries, and lean proteins while reducing caffeine, sugar, and alcohol can reduce cortisol. Our Chaihood tea has been specifically tailored to help manage inflammation and blood sugar, both of which affect cortisol production. Many women find that pairing it with zenhood offers both the anti-inflammatory benefits of the chaihood spices and the calming, adaptogenic power of Zenhood.

• Cortisol Conscious Exercise: High-intensity exercise can raise cortisol levels, so instead, opt for gentler activities like yoga, swimming, pilates, or walking. Low-impact exercise provides a safe, effective way to stay active without overstressing the adrenals.

• Get Consistent, Quality Sleep: Aim for 7-9 hours of restful sleep each night to allow your body to restore its natural cortisol rhythm. Developing a sleep routine helps stabilise cortisol levels. A warm cup of Zenhood tea before bed can further promote relaxation, setting you up for restorative sleep.

• Adaptogens: Herbs like Ashwagandha and Skullcap are adaptogens, which can “adapt” to what your body needs and effectively reduce cortisol. Zenhood is an adaptogen-infused blend that supports the adrenal system and helps the body adapt to stress, bringing cortisol back into balance over time. By incorporating Zenhood into your day, you’re not only balancing your cortisol but also creating a ritual of calm and relaxation.

• Incorporate Cortisol-Lowering Nutrients: Certain vitamins, minerals, and amino acids are particularly helpful in reducing cortisol levels:

  • Vitamin C: This nutrient is crucial for adrenal health, as high stress depletes vitamin C levels. Foods like bell peppers, oranges, strawberries, and kiwi are excellent sources.
  • B Vitamins (Especially B5, B6, and B12): Essential for energy production and adrenal support, B vitamins are found in leafy greens, legumes, eggs, nuts, and whole grains. 
  • Magnesium: Known for its relaxing effects, magnesium can help reduce cortisol and improve sleep. It’s abundant in spinach, almonds, pumpkin seeds, and dark chocolate and our Balance Me bath salts 
  • Omega-3 Fatty Acids: With anti-inflammatory properties, omega-3s (found in salmon, walnuts, and flaxseeds) help counter stress-induced inflammation and cortisol elevation.
  • L-Theanine: This amino acid, found in green tea, promotes relaxation and may help lower cortisol levels by boosting calming neurotransmitters.
  • Ashwagandha: A powerful adaptogen and antioxidant, ashwagandha helps balance cortisol levels and is included in Zenhood, making it easy to incorporate into your routine. 

Natural Ways to Manage Low Cortisol Levels

When cortisol levels are low, nourishing the adrenal glands and gently stimulating cortisol production can help:

• Small, Frequent Meals: Eating balanced meals with healthy fats, proteins, and complex carbs throughout the day helps stabilise blood sugar and cortisol.
• Supportive Nutrients: Vitamins C, B, and magnesium support adrenal function, essential for restoring cortisol. Cysterhood offers resources on nutrient-dense, adrenal-supportive herbs that can be easily incorporated into your daily routine.
• Gentle Exercise: Engaging in low-intensity activities promotes adrenal recovery without overburdening your system.
• Adequate Rest and Relaxation: Listen to your body and incorporate rest when you feel tired or stressed. Giving yourself time to rest as needed can support adrenal recovery. Zenhood is a great way to promote a deep and healing sleep 

Recognising the symptoms of high or low cortisol can be a first step toward understanding your body’s unique response to stress and hormonal changes, especially if you’re managing PCOS. Whether it’s balancing cortisol to support energy, mood, or reproductive health, prioritising stress management, nutrition, and natural supplements can help bring your body back into balance.

If you're looking for a powerful hormone-balancing solution, try our best-selling Cysterhood tea, which has already helped thousands of women worldwide rebalance their hormones, reverse challenging PCOS symptoms, and boost fertility. With the right tools and support, achieving a more harmonious and healthy life is entirely possible.

Adding Zenhood tea into your routine is another easy, enjoyable way to stay on top of your cortisol levels and cultivate calm each day.

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