Cortisol is a hormone that is released by the adrenal glands in response to stress. It has many important effects and functions throughout the body, including regulating blood pressure, blood sugar, and the sleep-wake cycle. Elevated cortisol levels can be harmful to health and may lead to an array of health issues, such as weight gain, high blood pressure, diabetes, heart disease, insomnia, mood irregularities, and low energy levels.

Here are some factors that can raise cortisol levels:

• Stress: Cortisol is widely known as the “stress hormone” and is elevated when we experience heightened anxiety or stress. Chronic stress can lead to chronically high cortisol levels, which can be harmful to health.

• Unhealthy diet: A diet high in added sugar, refined grains, and saturated fat can lead to significantly higher cortisol levels compared to a nutritious diet.

• Lack of sleep: Cortisol levels are inversely proportional to sleep, meaning that the less sleep you get, the higher your blood cortisol levels may be.

• Dehydration: Lack of water not only increases cortisol but also causes a feeling of fatigue, reducing blood flow in the body.

• Caffeine: Caffeine elevates cortisol secretion, and caffeine is often consumed in conjunction with exercise or mental stress.

Here are some ways to lower cortisol levels:

• Exercise: Regular exercise can help reduce stress, which means it does not increase the amount of cortisol in the body.

• Sufficient sleep: Ensuring a good, sufficient sleep is very important for adrenal cortisol.

• Healthy diet: Eating a whole-food, plant-based diet with enough fiber can help regulate gut bacteria, which in turn helps to regulate hormones.

• Relaxation techniques: Participating in hobbies, fun activities, and relaxation techniques such as yoga, meditation, or deep breathing can help reduce stress and lower cortisol levels.

• Maintaining healthy relationships: Having tense and unhealthy relationships with loved ones or coworkers can cause frequent stress and raise cortisol levels.

In summary, cortisol levels can be raised by stress, unhealthy diet, lack of sleep, dehydration, and caffeine. To lower cortisol levels, one can exercise, get sufficient sleep, eat a healthy diet, practice relaxation techniques, and maintain healthy relationships.