As your body perceives stress, your adrenal glands make and release the hormone cortisol into your bloodstream. Often called the “stress hormone,” cortisol causes an increase in your heart rate and blood pressure. It's your natural “flight or fight” response that has kept humans alive for thousands of years.
Medical causes aside, sleep deprivation, high stress, circadian misalignment, and high-intensity exercise are the usual culprits behind excess cortisol production.
A healthy curve begins with cortisol levels highest in the morning, but not hours before dawn. Cortisol levels are normally lowest around 3 a.m., then begin to rise, peaking around 8 a.m. If you routinely wake up hours before dawn in a state of anxiety, your cortisol is overachieving and spiking too early.
Morning anxiety has a biological cause: Cortisol, often called the “stress hormone,” is higher during the first hour after waking for people experiencing stress. Sometimes people feel a measure of control when they worry, so they have trouble stopping the cycle.
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.
Once you've woken up, this morning cortisol surge continues for 30-45 minutes before returning to its baseline after an hour or so.
“Eating foods such as processed meats, high sugar foods, caffeine and alcohol, which provide little nutritional value, have been associated with more psychiatric symptoms and can increase cortisol levels—our primary hormone responsible for stress,” she said.
Peak cortisol levels are reached at around 08:30 and nadir cortisol levels at around midnight. The peaks of cortisol at noon and around 18:00 represent meal-induced cortisol stimulation. (Reproduced with permission from The Endocrine Society and Debono et al. [2009]).
Research suggests these herbs and natural supplements might lower stress, anxiety and/or cortisol levels: Ashwagandha. Rhodiola. Lemon balm.
Phosphatidylserine and Magnesium
Studies show that both of these cortisol supplements play a major role in reducing cortisol levels in the body.
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.
Very often, fatigue can be seen in people who have too much cortisol as well as those who have less than normal amounts of the hormone. Importantly, other hormonal problems, such as thyroid or pituitary problems, could lead to fatigue.
Not only can bananas provide a great source of energy, but research showsTrusted Source they can also reduce inflammation and oxidative stress levels that are associated with increased cortisol.
Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose and increases the availability of substances that repair tissues. Cortisol also curbs functions that would be nonessential or harmful in a fight-or-flight situation.
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
Practicing good sleep hygiene can help to keep cortisol in a normal rhythm. Keeping a consistent sleep schedule, avoiding caffeine 6 hours before bed, and staying off your cell phone right before bed are effective strategies.
Vitamin D supplementation significantly reduced cortisol levels and cortisol:cortisone ratio but had a nonsignificant effect on cortisone.
Medications to control excessive production of cortisol at the adrenal gland include ketoconazole, mitotane (Lysodren) and metyrapone (Metopirone). Mifepristone (Korlym, Mifeprex) is approved for people with Cushing syndrome who have type 2 diabetes or glucose intolerance.
On awakening, our bodies produce a hormone called cortisol which is released when it'stime to wake up. Cortisol is also released as a response to stress and it can make us feel tense and anxious.
Vitamin B12 is known to help your body produce more cortisol if you are deficient and help to control your cortisol if your levels are out of balance.
Too much cortisol can cause some of the hallmark signs of Cushing syndrome — a fatty hump between your shoulders, a rounded face, and pink or purple stretch marks on your skin. Cushing syndrome can also result in high blood pressure, bone loss and, on occasion, type 2 diabetes.