Do you have trouble falling asleep? Maybe you’re chronically fatigued or have stubborn fat you just can’t get rid of.
According to the dozens of TikTok ads that seem to speak directly to me, “calming” drinks and “antistress” detoxes are the answer. They promise quick fixes to manage high cortisol levels, which wellness influencers claim are the reasons for my health issues.
Don’t worry, I’m certainly not listening to them for medical advice. But these videos did pique my curiosity: Is cortisol really the bad guy? And what’s the deal with this lowering cortisol craze?
Scapegoat in your system
Before we fall into the deep rabbit hole of the cortisol blame game, we need to understand what cortisol is and its function in the body.
When we’re stressed or in fight-or-flight, cortisol is one of the stress hormones that kicks in, so it can increase blood glucose for energy.
“Cortisol helps make us more alert to face the threat,” explains Sandi Tsumoto, M.D., family medicine doctor in Kahului and assistant clinical professor at the University of Hawaii John A. Burns School of Medicine.
That’s not all it does! Cortisol also manages our metabolism, reduces inflammation, and helps maintain blood pressure and glucose levels. Basically, our bodies need cortisol to function.
Out of sync
With such an important role in our bodies, why is cortisol being cast as the villain? The problem is when cortisol levels don’t return to baseline.
“If we’re chronically stressed, our body produces and maintains cortisol at a higher level,” says Dr. Tsumoto. “Over time, our ability to sustain this sometimes diminishes, and we may then have cortisol levels that are too low.”
Prolonged and abnormal levels of cortisol can weaken the immune system or raise blood pressure. Cortisol is also tied to sleep; high levels can lead to fragmented sleep or difficulty falling asleep. A cortisol imbalance could also lead to some mental health concerns, including anxiety and depression.
But it’s important to remember it’s not all cortisol’s fault.
“Other factors, including genetics, type of stress, past trauma, and coping mechanisms, also weigh in,” explains Dr. Tsumoto. “These interact with related hormones, which affect our cognition, ultimately leading to these conditions.”
Finding balance
If you’re experiencing symptoms, talk to your primary care provider. They can determine whether a cortisol imbalance is the cause.
“You and your provider can work together to formulate and implement an effective plan to defeat stress,” says Dr. Tsumoto. “Earlier is often better. Please don’t wait until it’s severe and harder to treat. Your provider can help you identify what level and methods of care are needed.”
You can make small, realistic changes to support healthy cortisol levels, as well as manage stress. Dr. Tsumoto recommends:
- Prioritizing quality sleep.
- Interacting with people (and pets) that support, uplift, and have a positive impact on you.
- Exercising and maintaining a healthy weight.
- Eating a healthy diet.
- Implementing stress reduction techniques, like belly breathing, yoga, or meditation.
Finding the right stress reduction technique for you may take some time; not every method will work for everyone (my go-tos are crocheting and walking; my colleague Kristen Nemoto Jay is a yoga queen). We’re lucky to live in Hawaii, where we have an abundance of natural resources to support sustainable lifestyle changes.
Left: Crocheting lei has helped this writer find calm. Right: Nemoto Jay practices yoga to relax. Photo courtesy Kalaihawaii
“Good weather and sunshine allow for healthy outdoor activities, exercise, and exploration of nature,” says Dr. Tsumoto. “We have fresh and diverse food. We have excellent opportunities for community, music, culture, and the aloha spirit of kindness, kokua, and connection.”
But if you find yourself still struggling with stress and it’s overwhelming your ability to function, you may want to seek outside help.
“Therapy is huge for combating stress,” says Dr. Tsumoto. “A therapist can be very helpful for processing life stressors and can be an objective and knowledgeable source of support, insight, and techniques to regain and maintain health.”
A healthier path forward
It takes time to regulate high or low cortisol levels, so, no, those “cortisol mocktails” and lavender balms that are touted by influencers as absolute wonders for fixing an imbalance aren’t the way to go.
“Making specific, measurable, realistic, and gradual goals is much more beneficial for your health,” says Dr. Tsumoto.
And, when in doubt, always talk to your primary care provider. (I’m going to call mine now.)
Mental overload
Check out these articles for more ways to manage stress:
