Cortisol has faced relentless scrutiny over the past decade for being the hormone behind stress and worry. According to numerous online articles and books, lower cortisol is the goal of those who want to experience genuine serenity.
In this picture, cortisol is seen as a sinister hormone that suppresses health.
The Need for Cortisol
Cortisol is a hormone controlled by the brain’s hypothalamus and secreted from the adrenal gland. It’s most well-known for regulating the stress response.In addition, cortisol plays a crucial role in moderating a robust immune system by aiding the anti-inflammatory response.
“When the stressor is pain due to injury or a poor diet, cortisol is secreted to lower the inflammation created,” explained Dr. Angela Sadlon, a functional medicine doctor specializing in hormone health.
What Happens When Cortisol Is Too Low
Because cortisol plays a central role in our overall health, its absence—commonly due to adrenal gland dysfunction—can result in many harmful health consequences.“It is really common to have lower cortisol levels. I’ve seen many, many patients like this,” Sadlon said.
Addison’s disease, an autoimmune disorder that impairs the adrenal glands, inhibits cortisol so significantly that it can cause significant harm and even death. “It progresses to become life-threatening if intervention is not started,” Sadlon explained.
Usually, most people are mildly or moderately outside the normal reference range of what is considered optimal.
Low Cortisol, Chronic Fatigue Syndrome, and Memory Decline
Research also shows an association between chronic fatigue syndrome (CFS) and low cortisol levels. According to the U.S. Centers for Disease Control and Prevention (CDC), low cortisol levels may lead to chronic immune system activation. The agency also states that some patients with CFS have lower cortisol levels, though still in a normal range.Another way low cortisol affects our health is its role in memory. According to recent research, older adults who do not produce sufficient cortisol struggle to maintain a sharp memory.
What’s a Moderate Level of Cortisol?
Like all hormones, managing cortisol is a balancing act—neither low nor high is healthy.But what’s different about cortisol is that it works in unison with our sleep schedule. “Cortisol is supposed to be highest in the morning and naturally declines as the day goes on, being at its lowest level at night,” explained Dr. Aarti Patel, a naturopathic doctor and hormone specialist at Red Fern Health.
“Morning and noon cortisol readings are especially helpful in seeing if a patient is experiencing adrenal fatigue [low or high cortisol], and if so, whether it’s mild, moderate, or severe and how best to treat it,” she told The Epoch Times.
How to Maintain Healthy Cortisol Levels
Since cortisol works in tandem with our sleep schedule, practicing good sleeping habits is fundamental in managing cortisol. Ideally, this means being asleep well before midnight, given that the cortisol cycle is lowest around 4 a.m.You should also prioritize specific nutrient-dense foods because these effectively support healthy cortisol production, said Sadlon.
“We should remember the actions of cortisol and what nutrients support the adrenal gland. We know from research that the adrenal gland has a need for zinc, vitamin A, magnesium, vitamin C, and sodium,” she said.
- Zinc-rich foods: oysters, fish, red meat, certain seeds
- Vitamin A-rich foods: liver, cod liver oil, cheese
- Magnesium-rich foods: wheat bran, cooked spinach, black beans
- Vitamin C-rich foods: citrus fruits, bell peppers, berries
- Sodium-rich foods: salt
“Naturally strengthening the adrenal gland (thereby improving the output of cortisol) is a long process,” said Sadlon. “It can take three months at the shortest but usually multiple years.”
Sadlon recommends consulting a functional medicine or naturopathic doctor to ensure safe and effective treatments are being made for optimizing cortisol production.
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