In an ideal world, where I’m living my best life, my morning routine goes something like this. Wake up, stretch, slowly drink a glass of warm water while listening to soothing birdsong. Get in some gratitude journaling, followed by an endorphin pumping workout. Eat a healthy, wholesome breakfast before diving into work.
The closest I’ve come to my best life though, is on a bunch of images on my Pinterest mood board. In real life, I’m more likely to snooze my alarm a little too much, squawk at my kids while I run around like a headless chicken trying to beat the school run, and chug coffee first thing in the morning. And if I’m lucky, squeeze in a 20 minute run on the treadmill, while watching ‘ideal morning routine’ videos of impossibly fit moms who wake up looking like they’ve stepped off the cover pages of Vogue.
My evening routine isn’t any better. Exhausted after the daily juggle of work, home, and children, evenings are when I’m most tempted to order in food that I really shouldn’t be eating, give in to Netflix bingeing or doom scroll on Insta.
It was on one such caffeine fuelled Insta-binge that I first discovered the ‘viral cortisol cocktail’ that’s taking the internet by storm. “Are you anxious, stressed, struggling to sleep?” asked yet another Vogue-impossibly-fit mom in the Insta reel. “Do you struggle with belly fat, mood swings, bloating and cravings to stuff your face with French fries? Then all you need is my viral cortisol cocktail! It can make all your problems dissolve and have you dancing the happy dance in no time.”
Intrigued, I decided to delve a little deeper and promptly got sucked into a sink hole of high cortisol levels and signs you might have them, and adrenal cocktail (another name for cortisol cocktail) recipes that promised to fix your life. Tempting as the magic cortisol cocktail sounded, I wanted to know a little more before I started chugging away the OJ-coconut milk-cream of tartar blend that makes up most cortisol cocktail recipes. Here’s what I found.
For starters, what is cortisol and why do your cortisol levels matter?
Cortisol is popularly known as the ‘stress hormone’. The adrenal glands release cortisol when our bodies need to deal with stressful situations. The ‘fight or flight’ syndrome that many of us are familiar with? That’s your brain activating the release of cortisol through the sympathetic nervous system in response to stress.
The important thing to note is that our cortisol levels vary through the day and everyone has high cortisol levels at times. It’s just a part of our body’s natural response to stress. In fact, the short-term release of cortisol is what can help us deal with a difficult or dangerous situation. It’s when our body produces too much cortisol on an ongoing basis that problems occur.
High cortisol levels can lead to health issues such as weight gain, lack of energy, brain fog and difficulty sleeping. It may also increase your risk of chronic diseases and lead to an impaired immune system. In rare cases, very high cortisol levels can cause a rare, but serious disease called Cushing Syndrome.
So what causes high cortisol? And how do I know if I have high cortisol levels?
One of the most obvious causes for high cortisol levels is stress, naturally. Stress affects both our hormones as well as our nerves, causing the body to release adrenaline and cortisol. Our body responds by going into fight-or-flight mode, with an increased heart rate and increased energy. It’s the body’s way of prepping for a potentially adverse situation. Once the threat passes, our hormone levels come back to normal.
When we are under constant stress however, this response doesn’t turn off and our body is exposed to elevated cortisol levels on an ongoing basis. High cortisol levels can also be caused by side effects of some medications, issues with the adrenal or pituitary glands, obesity or disease.
If you’re worried about whether you have high cortisol, watch out for the tell-tale symptoms. High cortisol levels can cause several symptoms such as:
- Weight gain, typically around the belly, upper back and a visible rounding of the face
- Thinning skin
- Acne
- Easy bruising
- Muscle weakness
- Severe fatigue
- Irritability
- Brain fog or difficulty focusing
- Headache
- High blood pressure
- Flushed face
- Slowed healing
If you suspect that you may have high cortisol levels, the first thing you should do is check with your doctor. Cortisol levels can be tested by blood, urine, and/or saliva tests. Imaging tests may also be used in some cases to check images of your pituitary and adrenal glands. Your doctor can help determine the cause of high cortisol levels along with the best course of treatment.
There are also several natural ways to lower cortisol levels that can be easily integrated into your lifestyle. Read on for some simple and effective practices you can work into your day-to-day life right away.
How to lower your cortisol levels, the natural way
1. Focus on getting good quality sleep
It really is back to the basics but it’s surprising how much we compromise on sleep despite knowing how important it is. It’s all too easy to get sucked up in that super interesting WhatsApp group chat. Or that amazing series on Netflix that just sucks you in. And before you know it, it’s way past bedtime. Prioritizing good quality sleep is essential to keep your cortisol levels in a normal rhythm though. Getting enough sleep and maintaining a consistent sleep routine are things that I’ve struggled with personally too.
Here are some sleep strategies that worked for me:
- Wake up and go to bed at the same time every day: Easier said than done, I know! But establishing a regular sleep schedule is a sure shot way of getting good quality sleep.
- Build a bedtime routine: One of the ways to get on a regular sleep schedule is by having a bedtime routine. Keep it simple and do what works for you. A warm shower, massaging your feet with your favourite moisturizer, a cup of chamomile tea are all great options.
- Turn your bedroom into a soothing sanctuary: Going to sleep in a calming space you love is so much easier than a messy, cluttered room. Invest in comfortable bed linen, blackout drapes and décor that can turn your bedroom into your personal oasis. Inspiring artwork, family photographs, scented candles; take your pick! Spend 15 minutes before bedtime to tidy up your room and clear any clutter. Make sure the room is quiet for a restful night’s sleep. If you need to, put your phone on silent and use ear plugs or white noise.
- Say no to substances that can affect sleep negatively: Restrict your caffeine intake closer to bedtime. Ideally, you should avoid caffeinated food and drinks 6 hours before bedtime. Avoid alcohol and smoking because both of these can affect sleep quality.
- Exercise earlier in the day: I love a good workout, but exercising too close to bedtime can mess with your sleep as I’ve learned the hard way. Get in your workout at least 3 hours before bedtime.
- Put that phone away: Probably the toughest one on the list! Exposure to bright and blue light really does affect your sleep though. So an hour before bed, say goodnight to your phone. Reach for a book, or calming music, instead.
2. Nourish yourself with the right foods
Eating mindfully and including nutrient dense foods in your diet can help with managing your cortisol levels. There is a very strong, research backed relationship between gut health and mental health. It makes sense then that eating mindfully to support a healthy gut, can help to improve mental health and bring down stress levels.
On the flip side, a diet that is high in added sugar can really mess around with your cortisol. Not only can a diet high in sugar elevate your cortisol, it can also supress cortisol release during stressful situations. This will just make it harder for your body to handle stress. Studies have shown that a diet that is high in sugar, saturated fat and refined grains can lead to significantly high cortisol levels compared to a diet rich in whole grains, fruits and vegetables, healthy fats and probiotics.
Here are a few foods you can build your daily diet around to manage cortisol levels:
- Whole grains versus refined grains: Whole grains are rich in fibre and plant-based polyphenols which are great for your gut health, and in turn your mental health.
- Fruits and vegetables: Rich in antioxidants and polyphenolic compounds, fruits and vegetables fight against free radicals that cause cell damage, and can help reduce cortisol levels.
- Legumes and lentils: Legumes and lentils are fibre rich and help manage blood sugar levels, while also optimizing gut health.
- Probiotics and prebiotics: Both probiotics and prebiotics help boost better gut and mental health. Probiotics are beneficial bacteria that help balance the good bacteria in our gut. Prebiotics are the food for these bacteria. You can include probiotics in your diet through foods such as yoghurt and kimchi. Prebiotics can be found in foods like whole grains, greens, onions, garlic, bananas and soyabean.
- Water: Dehydration can make the cortisol levels in our bodies go up temporarily, so make sure you’re hydrated through the day.
- Green tea: Green tea is rich in polyphenols, catechins and a calming compound called L-theanine which is known to reduce stress.
- Dark chocolate: I saved the best for last 🙂 Chocolate lovers rejoice! It is now a science-backed fact that dark chocolate is good for you. Dark chocolate is packed with flavonoids and polyphenols that have a host of health benefits. Research has indicated that the flavonoids and polyphenols in dark chocolate can lower cortisol levels. So the next time you’re stressed, reach for a square of the good stuff. The darker the chocolate, the better, so aim for at least 70% cocoa or higher. Note to self: Don’t go overboard, and stick to one or two squares per day.
3. Get in a regular workout
There’s no running away (pun unintended!) from the fact that exercise is good for you. Regular exercise can boost overall health, lessen the risk of chronic disease and help reduce stress. It also helps to lower cortisol levels. Studies show that regular physical activity enables us to have a lower cortisol response to stress. Regular exercise can lead to improved resilience to acute stress as well.
You may have heard about how high intensity workouts can spike your cortisol levels. This can happen if you’re overtraining and if you’re not allowing yourself enough recovery between workouts. It’s also important to find the form and intensity of exercise that works for you. For example, walking, cycling and swimming are all great options to help you get in regular movement without stressing your body. But if you’re someone who prefers a more intense form of workout, like HIIT, you need to ensure that you’re not overdoing it. Workouts like HIIT should be done 2-3 times a week, with adequate recovery between workouts.
As a general guideline, try and get in 150-200 minutes of low to moderate intensity exercise each week. If you’re in your 40’s or above, a good mix to follow is to incorporate some strength training, cardio and stretching in your workouts. And don’t forget to warm up and cool down, and make sure you’re getting enough rest between workouts.
4. Practise mindfulness
Practising mindfulness can help you identify stressful patterns of thinking and deal with them better. By learning how to be aware of your breathing, heart rate, and thoughts, you can better identify when you’re feeling stressed. Recognizing stressful patterns of thinking can enable you to form a strategy to deal with such thoughts.
Mindfulness-based stress reduction is a technique that involves becoming aware of your thoughts, accepting them without resistance and working towards processing them. Adding a mindfulness-based practice, like yoga or meditation, can help you manage stress better and reduce cortisol levels. Research supports this too; regularly practising mindfulness may lower cortisol levels and can help you reduce stress.
5. Nurture close relationships
Just like toxic friends or frenemies can cause stress, good friends can help reduce it. Good relationships with friends and family members can have a significant positive impact on your emotional and physical health. Connecting with others, social interactions and supportive relationships can lower stress and help reduce cortisol levels.
The effect that close, supportive relationships can have on emotional health is backed by science. Research has shown that supportive relationships can result in lower cortisol levels. And we all know the therapeutic effects of a fun catch up with our girlfriends! So make time for regular meet ups with friends and family. Make a conscious effort to cut or minimize contact with toxic people, and learn how to forgive or manage conflict with difficult people you may not be able to avoid completely.
Giving back to society and cultivating hobbies are also great ways to make new connections and nurture old ones. Look for volunteering opportunities in your neighborhood or with local NGO’s, in causes that you’re interested in. Join clubs, groups or classes and rekindle a hobby from the past. Even better, do this with a friend. And if all else fails, there are always Zoom calls. They kept many of us going through the lockdown and there’s no reason you can’t hop on one to reconnect with an old friend.
6. Breathe
Deep breathing is an anytime, anywhere technique that anyone can use. Like mindfulness-based practices, deep breathing stimulates the parasympathetic nervous system. The parasympathetic nervous system is also known as the ‘rest and digest’ system. It helps us to relax and lowers cortisol levels.
Studies have shown that belly breathing can help reduce stress and lower cortisol levels. The reason we feel relaxed after mindfulness-based practices like yoga, meditation and tai-chi, is because they focus on both breath work and mind-body connection.
Set aside a fixed time everyday to practise deep breathing. It could be first thing in the morning or just before bedtime. You can start with the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Deep breathing is also a great way to help yourself relax when you’re in a stressful situation. It’s a brilliant tool to cope with stress and it’s so easy even a child can practise it.
7. Laugh!
One of my husband’s favourite ways to unwind after a bad day is to watch stand up comedy. This usually has a positive trickle down effect on the rest of the family as well, crabby moms and snarky teens included! The end result is everyone in peals of laughter, a general happy atmosphere and less stress overall.
Laughter is known to reduce stress, improve your mood and naturally lower cortisol levels. It has a whole host of other health benefits too, from lowering blood pressure to boosting your immune system.
The interesting thing is that both genuine as well as forced laughter can be beneficial. Those laughter yoga classes you may have spotted? They really can be good for you. Laughter yoga can reduce stress, lower your cortisol levels, improve your mood and even boost energy levels. So the next time you’re feeling stressed out, force yourself to laugh or watch your favourite stand up comedy act.
8. Embrace the outdoors
When you’re stressed, step outdoors. According to a study published in the journal Frontiers in Psychology, just spending 20 minutes in nature can help reduce cortisol levels. The participants in the study were asked to spend a minimum of 10 minutes in an outdoor space where they could interact with nature, thrice a week for 8 weeks. They were also asked to avoid stimuli like social media, phones, reading, conversations. Spending at least 20 minutes immersed in nature was associated with the biggest drop in cortisol levels.
So the next time you’re stressed, step away from the laptop or phone and embrace the outdoors. If there is a park or green space close to where you live or work, schedule in 20 minutes of uninterrupted time there at least thrice a week. A walk or a run could be a great way to get in some exercise as well. And don’t take your phone with you!
If you’re lucky to have access to an outdoor space like a balcony or terrace at your home or office, recharge there when you’re taking a break. You can consider creating a soothing oasis of green at home too, an easy and effective way to connect with nature.
9. Consider using supplements
Along with eating mindfully and focusing on a nutrient rich diet, you can also consider including supplements, after checking with your doctor. Certain supplements are known to lower cortisol levels. These include magnesium, omega-3 fatty acids and ashwagandha supplements. Studies have linked high omega-3 levels in the blood with lower levels of cortisol as well as lower inflammation. You can opt for a fish oil supplement to get in your omega-3s.
Similarly, there is a lot of research backing the use of ashwagandha to treat anxiety and stress. Research indicates that ashwagandha extract is effective in reducing cortisol levels and anxiety. Another study conducted among a group of adults showed reduced cortisol levels after being administered ashwagandha extract for a period of 8 weeks. Ashwagandha has been used in traditional medicine and Ayurveda to treat stress and anxiety as well. However, do consult an Ayurvedic doctor before starting on ashwagandha, to ensure that it is right for you.
To sum it up…
So there you have it, nine natural ways to lower your cortisol levels. What about all that hullabaloo about that viral cortisol drink then? Does it even work? We spoke to well known Gurgaon-based dietician, Anshupriya Bhatnagar, who has a demonstrated history of over 22 years in the field of clinical nutrition. Ms. Bhatnagar told us that there is no real scientific evidence to support the fact that cortisol cocktails actually work. What’s more there is a bunch of recipes out there, some of which may contain high sodium that may not even be good for you.
Before you say chuck it all and reach for that large glass of rosé however, a drink with healthy ingredients may not be such a bad addition to your diet! Just know that there is no magic cure-all that can cure high cortisol levels. Good nutrition, mindful living and healthier lifestyle habits can help naturally lower cortisol levels, so incorporate some of these tips above if you’ve been feeling stressed.
As for me, I did give in to temptation eventually and tried these cortisol mocktail recipes. And I’ve got to say, they may not be a bad addition to the weekend drink roster, along with my other fave, kombucha. Have you tried the viral cortisol cocktail for yourself? What did you think? Let us know in the comments below or share your experience with us on Instagram!
This article has been medically reviewed by Ms. Anshupriya Bhatnagar (IHM PUSA Delhi), Gurgaon based dietician with over 22 years of experience in the clinical nutrition space.