Recently, Cortisol has become the "in" thing. It's everywhere. Influencers and celebrities talk about it, there are supplements to "control" your Cortisol levels, there are detox diets, and more. So what is this all about? Cortisol, often called the "stress hormone," plays a pivotal role in the body. Produced by the adrenal glands, it helps regulate metabolism, blood sugar levels, immune responses, and the body’s stress reactions. However, modern lifestyles, marked by chronic stress, poor sleep, and unhealthy diets, can lead to imbalances in cortisol levels—either too high or too low. Is lowering cortisol is necessary? How it can be achieved? And do so-called "cortisol detox diets" have scientific backing?
What Are Cortisol Levels?
Cortisol levels naturally follow a diurnal rhythm (a daily cycle of physiological events that occur approximately once each day, synchronized to environmental cues but not driven by them). They are highest in the morning to help you wake up and gradually decline throughout the day, reaching their lowest point at night to prepare your body for rest.
Functions of Cortisol:
- Metabolism Regulation: Cortisol helps convert fats, proteins, and carbohydrates into usable energy.
- Inflammation Control: It moderates immune responses to prevent excessive inflammation.
- Stress Response: Cortisol enables your body to handle stress by increasing alertness and energy.
When cortisol levels are out of balance, you may experience a range of symptoms:
- High cortisol (hypercortisolism): Anxiety, weight gain (especially around the abdomen), high blood pressure, sleep disturbances, and weakened immunity. Chronic stress is a common cause, though conditions like Cushing’s syndrome can also lead to excessive cortisol.
- Low cortisol (hypocortisolism): Fatigue, low blood pressure, and reduced stress tolerance, often associated with conditions like Addison’s disease or adrenal insufficiency.
Do You Need to Lower Your Cortisol Levels?
Not everyone needs to lower their cortisol levels; it depends on individual circumstances and symptoms. A healthcare professional can help determine if your cortisol levels are too high by ordering tests (e.g., blood, saliva, or urine tests) and identifying underlying causes.
Indicators That You May Need to Lower Cortisol:
- Persistent stress and anxiety.
- Difficulty losing weight, especially around the abdomen.
- Poor-quality sleep or insomnia.
- High blood pressure and frequent illnesses.
- Fatigue despite adequate rest.
Evidence-Based Ways to Lower Cortisol:
- Stress Management: Practices such as mindfulness, meditation, and deep breathing exercises are proven to reduce cortisol (Black & Slavich, 2016).
- Regular Exercise: Moderate exercise lowers cortisol, but overtraining can increase it (Duclos et al., 2003).
- Adequate Sleep: Sleep deprivation disrupts cortisol’s natural rhythm and increases overall levels (Meerlo et al., 2008).
- Balanced Diet: Consuming foods rich in magnesium, omega-3 fatty acids, and antioxidants helps regulate cortisol levels (Chrousos, 2009).
What Is a “Cortisol Detox Diet”?
The concept of a "cortisol detox diet" has gained popularity, often promoted as a way to "flush out" cortisol and reset hormonal balance. However, the scientific validity of these diets is questionable.
Claims of Cortisol Detox Diets:
- Eliminate stress-inducing foods (e.g., caffeine, sugar, and processed foods).
- Emphasize whole foods rich in nutrients that purportedly reduce cortisol.
- Incorporate herbal supplements such as ashwagandha or rhodiola, which are believed to regulate cortisol.
Scientific Evidence:
While some components of these diets align with evidence-based strategies to regulate cortisol, the idea of "detoxing" cortisol is misleading. The body’s liver and kidneys already detoxify naturally. Instead, focusing on long-term dietary changes is more effective.
Foods That May Help Regulate Cortisol:
- Fatty Fish: High in omega-3 fatty acids, which reduce inflammation and cortisol levels.
- Dark Chocolate: Contains antioxidants that may reduce stress hormones.
- Leafy Greens: Rich in magnesium, which is associated with lower cortisol (Volpe, 2013).
- Green Tea: Contains L-theanine, an amino acid that promotes relaxation and lowers cortisol.
- Berries and Citrus Fruits: High in vitamin C, which has been shown to reduce cortisol in stress-inducing situations (Brody et al., 2002).
Separating Fact from Fiction
Lowering cortisol levels is often necessary for individuals experiencing chronic stress or health issues associated with hypercortisolism. Lifestyle modifications, including stress management, adequate sleep, and a nutrient-rich diet, are the most effective and scientifically supported methods. As with any other medical conditions, a doctor should always be consulted before any action is taken.
As for "cortisol detox diets," the term may be a marketing buzzword rather than a scientifically validated approach. While elements of these diets, such as eating whole foods and avoiding stimulants, can help manage cortisol, there is no evidence that any diet can directly "detox" cortisol from the body. Instead, aim for sustainable lifestyle changes to achieve and maintain hormonal balance.
References:
- Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: A systematic review of randomized controlled trials. Annals of the New York Academy of Sciences.
- Brody, S., Preut, R., & Schommer, K. (2002). High-dose vitamin C therapy and cortisol. Psychoneuroendocrinology.
- Chrousos, G. P. (2009). Stress and disorders of the stress system. Nature Reviews Endocrinology.
- Duclos, M., et al. (2003). Cortisol and exercise: A review of the effects of exercise intensity, duration, and training on the hypothalamic-pituitary-adrenal axis. Sports Medicine.
- Meerlo, P., Sgoifo, A., & Suchecki, D. (2008). Restricted and disrupted sleep: Effects on autonomic function, neuroendocrine stress systems, and stress responsiveness. Sleep Medicine Reviews.
- Volpe, S. L. (2013). Magnesium in health and disease. Advances in Nutrition.
