As the body's primary stress hormone, cortisol surges when we perceive danger, and causes all the symptoms we associate with “fight or flight”—increased blood pressure and heart rate, muscle tension, and the digestive system slamming to a halt, resulting in nausea, vomiting, and diarrhea.
However, several at-home cortisol tests are available to purchase. A person can take these tests at home by providing a urine, blood, or saliva sample. Once a lab analyzes the test, people usually receive their results within a few days. Individuals should follow up on any test results with a healthcare professional.
Various factors can cause high cortisol levels. But the biggest culprits on the list are sleep insufficiency, chronic stress, circadian misalignment, high-intensity exercise or overtraining and certain medical conditions like Cushing's disease.
Too little cortisol may be due to a problem in the pituitary gland or the adrenal gland (Addison's disease). The onset of symptoms is often very gradual. Symptoms may include fatigue, dizziness (especially upon standing), weight loss, muscle weakness, mood changes and the darkening of regions of the skin.
How to reduce cortisol belly fat? You can reduce cortisol belly fat by reducing your cortisol levels. Do this by reducing your stress, getting enough sleep, and living in sync with your circadian rhythm. Caffeine and high-intensity exercise can also contribute to high cortisol levels.
Average cortisol level was found to increase approximately 9 times in stressful periods compared with that in relaxed periods. STAI, which shows state anxiety, showed an increase supporting this increase.
Causes of higher-than-normal cortisol levels and Cushing's syndrome include: Taking large amounts of corticosteroid medications, such as prednisone, prednisolone or dexamethasone, for treatment of other conditions. Tumors that produce adrenocorticotropic hormone (ACTH). These are usually found in your pituitary gland.
A diet rich in whole, unprocessed foods like whole grains and oily fish may help reduce cortisol levels, along with specific foods like dark chocolate and green tea.
Cortisol acts on the liver, muscle, adipose tissue, and pancreas. In the liver, high cortisol levels increase gluconeogenesis and decrease glycogen synthesis.
If cortisol in your blood is low or your symptoms strongly suggest Addison's disease, you'll need to have a synacthen stimulation test to confirm the diagnosis. The GP may refer you to an endocrinology unit (a unit that specialises in the study of hormones) for the test.
You don't need to fast for a cortisol test. Certain drugs affect cortisol levels. Your doctor may request that you not take these drugs before the test is done.
Normal Results
Normal values for a blood sample taken at 8 in the morning are 5 to 25 mcg/dL or 140 to 690 nmol/L.
But if recommended, the most important mineral we use in our clinical practice is magnesium, which helps to regulate cortisol levels. Vitamin B12, folic acid, and Vitamin C can also help support the metabolism of cortisol.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol. Start by taking some at diner and before bed.
High cortisol levels later in the day and near your bedtime trigger insomnia and other sleep problems. That's because cortisol is an alertness-boosting hormone.
Cortisol levels rise during stress, and thus cortisol is sometimes found to be associated with negative affect (Smyth et al., 1998). Also, individuals with excessive cortisol secretion, i.e., Cushing's Syndrome, often have depressed mood, which normalizes when their elevated cortisol is treated (Haskett, 1985).
Research suggests these herbs and natural supplements might lower stress, anxiety and/or cortisol levels: Ashwagandha. Rhodiola. Lemon balm.
In patients with major depressive disorder (MDD), and in first-degree relatives of depressed patients, longer-term administration of SSRIs has been found to decrease cortisol AUC and decrease waking cortisol levels (Hinkelmann et al.
Getting enough sleep
Getting adequate sleep and having a regular sleep-wake schedule may help reduce cortisol levels.
Since abdominal fat also tends to increase cortisol levels, this can lead to a vicious and unhealthy cycle, especially in women. There is little doubt that increased stress and/or cortisol can cause increased abdominal fat and weight gain.
One great reason to turn to walking is for the reduction of cortisol levels. Scientists have found these stress hormones are greatly reduced after just a 20 minute walk, resulting in a better mood and positive outlook.
When high cortisol levels lower estrogen levels, symptoms of a hormonal balance can occur. In other cases, circulating estrogen can also increase the levels of cortisol in the blood, which can also cause symptoms. Symptoms of a hormonal imbalance in women include: Heavy or frequent periods.
Low levels of cortisol can cause weakness, fatigue, and low blood pressure. You may have more symptoms if you have untreated Addison's disease or damaged adrenal glands due to severe stress, such as from a car accident or an infection. These symptoms include sudden dizziness, vomiting, and even loss of consciousness.