How to Lower Cortisol: Signs of Chronic Stress, the HPA Axis, and the Nutrients and Habits That Calm It

If you are searching for how to lower cortisol because you have high cortisol, anxiety, and can't sleep, this guide is for you. It covers the signs of chronic stress, the biological mechanisms behind them, and what to do about it.

Signs of High Cortisol and Chronic Stress

There are TONS of symptoms that you might not have realized are from stress:

• Waking up in the night to pee
• Waking up in the night for no reason
• Nightmares / sleep paralysis
• Gaining weight easily
• Gaining weight in the abdomen (visceral fat)
• Cold extremities (fingertips, nose, toes, ears)
• Irregular menstruation or premenstrual syndrome
• Anger or aggression
• Lack of confidence
• Insatiable appetite or sweet cravings
• Trouble catching your breath or breathing heavily
• Frequent urination

Simple Tests for Stress

One of the simplest tests for stress is the heartbeat / blood pressure. Feel your pulse. If it feels like there's pressure / pounding, that's a good sign your body is under stress.

How the Body's Stress System Works: The HPA Axis

EVERYTHING originates in the brain. This is what allows us to perceive stress and mount a physiological response.

The amygdala in the brain is where a lot of this perception happens. The hypothalamus is the control center, coordinating the stress to other parts of the body. It does this in a few ways:

• It stimulates the pituitary with a hormone called CRH. The pituitary then sends another hormone (ACTH) to the adrenal cortex to produce CORTISOL (among other hormones). This is known as the hypothalamus-pituitary-adrenal (HPA) axis, the primary stress system in the body.
• It transmits signals to the brain stem and then to the spinal cord, which sends nerve fibers throughout the body.
• Some of these fibers connect to the adrenal medulla, which secretes adrenaline and noradrenaline.

There are tons of other stress hormones and signals, which we will get into, but ultimately they all work by or as a result of these core systems.

It is perfectly designed to respond to external threats, where you SHOULD be stressed. But that's not what we're focused on. We are talking about excessive, chronic, inappropriate and/or overactive stress responses.

How can we live calmly while not becoming numb to things that necessitate stress?

How to Lower Cortisol With Food: Carbs and Calories

Low Glucose Drives the Stress Response

A lack of glucose (carbohydrate) drives the stress response.

The brain's hypothalamus has cells that increase CRH in response to low glucose levels, which activates:

1. The HPA axis (cortisol)
2. The sympathetic nervous system (adrenaline)

Both of which stimulate the hormone glucagon as well. These hormones stimulate our body's creation of glucose.

This is why eating carbohydrate or sugar acutely lowers the stress cascade, and restriction of carbs promotes it.

Calorie Restriction Is Another Stressor

There is a reason people "stress eat." The stress systems are there to serve as backup when there's not enough food.

This doesn't mean stuffing your face. It just means not intentionally restricting food intake.

Nutrients That Lower Cortisol Naturally

Other nutrients are also key for lowering stress.

Vitamin C

Vitamin C drastically lowers cortisol. 1,000 mg / day drops it by more than 35% after 2 months.

Vitamin C is released by the adrenal glands and becomes depleted during stress.

Zinc

Zinc dramatically lowers cortisol. A 50 mg zinc dose suppressed the stress hormone by around 70%.

While the HPA axis, which produces cortisol, depletes zinc, adding it back in markedly lowers this stress system.

Magnesium

Magnesium powerfully lowers cortisol and IL-6 (inflammation). It acts as a calming mineral in the nervous system and brain.

Stress also depletes magnesium, creating a vicious cycle. I've written a ton on magnesium benefits and why most people are missing it.

Vitamin E

Vitamin E reduces stress. 200 IU/day markedly improves blood pressure, which is governed by stress hormones.

Vitamin D

Vitamin D is also a potent anti-stress nutrient. 2,000 IU lowered cortisol by 40%.

Inflammation acts directly on the brain and adrenals to drive stress. These nutrients all help to lower inflammation.

Calcium, Salt and Hidden Stress Hormones

Parathyroid Hormone

Another stress hormone is parathyroid hormone (PTH). It increases with low dietary calcium and vitamin D.

High PTH can lead to high calcium in the blood, which can be very stressful and even toxic to the nervous system.

PTH increases other adrenal hormones, like cortisol.

Salt Restriction Activates Stress Systems

Restricting salt intake activates stress systems, too. This stress system is called the renin-angiotensin-aldosterone system.

The purpose of this system is to retain sodium, increasing the excretion of potassium and activating the stress systems of the nervous system.

High salt diets are powerfully anti-stress. Comparing 1,150 mg vs 5,175 mg of sodium, the higher salt amount cuts adrenaline in half.

Lifestyle Habits That Lower Cortisol

Lifestyle is another foundation of stress reduction.

Bright Light

Expose your eyes to BRIGHT light. This lowers cortisol throughout the day. Dim light causes it to stay elevated.

Light also ties into sleep, which I cover in the root-cause guide to sleep, melatonin and circadian rhythm.

Sunlight

Sunlight in general is important. The UV light hitting your eyes causes the brain to secrete a hormone called αMSH, which has anti-inflammatory effects that stop the excessive activation of the HPA axis.

Sunlight has also been shown to help lower blood pressure.

Grounding

Another important lifestyle factor for reducing stress is GROUNDING. It:

• Calms the sympathetic nervous system
• Lowers inflammation
• Lowers blood pressure
• Lowers cortisol

Breathing

The way you breathe governs your stress levels, too. Diaphragmatic breathing can dampen the sympathetic nervous system, while "chest" breathing stimulates it.

Nature

Simply being in nature is a great way to lower cortisol. Very underrated aspect of it all, as it is easy to get caught up in the biochemistry.

Your Environment and Social Life Shape Your Stress Hormones

Your environment is a major dictator of your stress levels.

Taking animals from their bleak cages into an open environment with toys and such results in lower stress hormones.

If your day to day life is boring and lacks stimulation, you're probably going to be stressed.

Social isolation is another good way to raise your stress hormones. It lowers dopamine, raises prolactin and cortisol.

So go hang out with your friends.

Don't focus on lowering stress so much that you forget about actually living your life - it will always backfire.

Negative Air Ions

Another reason nature can lower stress is negative air ions. These are generated by things like waterfalls, fountains, forests and beaches.

They have been shown to reduce sympathetic / adrenal tone. One major reason for this is that they reduce circulating serotonin.

The Gut as a Major Source of Stress

The gut is a major source of stress. It has sympathetic nerves lining it, transmitting stress signals to the CNS.

The gut also is a major source of inflammation, serotonin, and estrogen. All of these drive stress. I've covered the signs of poor gut health and how it affects mood and hormones.

Serotonin

Serotonin is a stress hormone. It is released from the gut in response to bacterial overgrowth and irritation.

It activates the hypothalamus, pituitary and adrenals to drive stress hormone production. I've written more on SIBO, gut dysbiosis and bacterial overgrowth.

Histamine

Histamine is another stress factor. Excess histamine can come from the gut, and from mast cell activation.

Tools to lower excess histamine:

• Vitamin C
• L-Carnosine
• Diamine oxidase
• L. Plantarum
• Ginger
• Progesterone
• Skullcap
• Quercetin

Inflammation and Stress Feed Each Other

Aspirin

Aspirin is actually a powerful anti-stress tool.

Due to its ability to lower inflammation and improve mitochondrial function, aspirin can lower cortisol and estrogen. I've also written about supplements that improve mitochondrial function.

Other Sources of Chronic Inflammation

Other sources of inflammation are important to address, too. Any source of chronic inflammation can drive the stress systems, and vice versa.

Common contributors to chronic inflammation:

• Seed oils
• Heavy metal accumulation
• Mold
• Oxidative stress

Hormones That Drive Cortisol: Estrogen, Prolactin and Lactic Acid

Estrogen

Excess estrogen is another promoter of stress. It acts on the hypothalamus, pituitary and adrenals to promote the production of cortisol.

Progesterone is the main hormone that opposes the stressful effects of estrogen.

Prolactin

Prolactin also contributes to fatigue and stress. It reliably increases with chronic and acute stress and stimulates the production of cortisol.

The primary brake on prolactin secretion is DOPAMINE. If fatigue is part of your picture, I've written about the root causes of always feeling tired.

Lactic Acid

Another way prolactin gets secreted is by lactic acid. In fact, lactic acid itself is a powerful promoter of stress.

Giving people lactic acid can literally give them panic attacks. Lactic acid can also cause elevations in adrenaline and cortisol.

The primary nutrient in terms of lowering lactic acid is vitamin B1, or thiamine. It's not the only one, but it definitely is the most important.

Supplements That Lower Cortisol Acutely

There are some other supplements that can help acutely as well.

L-Theanine

L-Theanine completely stops the cortisol response to stress, at 200 mg.

It increases GABA, dopamine and glycine while lowering serotonin in the brain. All of this suppresses the HPA axis and thus cortisol release.

Pregnenolone

Pregnenolone is also a powerful anti-stress supplement. It directly suppresses the hypothalamus' initiation of the stress cascade, and even lowers the amygdala's emotional stress response.

One of my all time favorites.

GABA

GABA can also completely stop the cortisol response to physiological stress. GABA is the primary anti-stress neurotransmitter in the brain.

It's also found in foods like yogurt, cheese, mushrooms and tomatoes.

Phosphatidylserine

Phosphatidylserine is another anti-stress nutrient. PS supplementation lowers cortisol, prolactin and ACTH in response to stress.

PS aids in intracellular signaling, neurotransmission, and receptor activation.

FAQ: How to Lower Cortisol

What are the signs of high cortisol?

Waking up in the night to pee or for no reason, nightmares or sleep paralysis, gaining weight easily or in the abdomen, cold extremities, irregular menstruation or PMS, anger, lack of confidence, sweet cravings, trouble catching your breath and frequent urination. A pounding pulse is another simple sign your body is under stress.

Does a low carb diet raise cortisol?

Yes. Low glucose makes the hypothalamus increase CRH, which activates the HPA axis (cortisol) and the sympathetic nervous system (adrenaline). Eating carbohydrate or sugar acutely lowers the stress cascade, and restricting carbs promotes it.

Which supplements lower cortisol?

Vitamin C (1,000 mg/day dropped cortisol by more than 35% after 2 months), zinc (50 mg suppressed it by around 70%), vitamin D (2,000 IU lowered it by 40%), magnesium, L-theanine, pregnenolone, GABA and phosphatidylserine. Vitamin E at 200 IU/day markedly improves blood pressure.

What is the fastest way to lower cortisol?

L-theanine at 200 mg completely stops the cortisol response to stress. GABA can also completely stop the cortisol response to physiological stress. Eating carbohydrate acutely lowers the stress cascade.

Does salt help with stress?

Yes. Restricting salt activates the renin-angiotensin-aldosterone system. Comparing 1,150 mg vs 5,175 mg of sodium, the higher salt amount cut adrenaline in half.

How does the gut affect cortisol?

The gut has sympathetic nerves that send stress signals to the CNS. It is also a major source of inflammation, serotonin and estrogen, all of which drive stress. Serotonin released from the gut in response to bacterial overgrowth activates the hypothalamus, pituitary and adrenals.

How can I lower cortisol naturally without supplements?

Get bright light and sunlight on your eyes, practice grounding, use diaphragmatic breathing instead of chest breathing, spend time in nature, don't intentionally restrict food, and stay social. A boring, isolated life raises stress hormones.