In this blog, I am continuing with yesterday’s topic of CORTISOL.
What is Cortisol Test?
A cortisol test measures the cortisol level in your blood, urine, or saliva. A cortisol test can diagnose several problems in your pituitary or adrenal glands.
Cortisol levels changes throughout the day. It’s highest in the early morning and lowest around midnight. If you happen to work in the night and sleep during day, the pattern will be reversed. Typically, the normal cortisol ranges for an adult are:
- 6 am to 8 am: 10 to 20 micrograms per deciliter (mcg/dl)
- Around 4 pm: 3-18 mcg/dl
For the urine test, the normal cortisol reference range is 10-55 mcg/day for adults.
For the saliva test, the normal range for adults is 10.2-27.3 nanograms per mili litre (ng/ml) in the morning and 2.2 to 4.1 ng/ml at night.
What are the symptoms of high cortisol levels?
In males:
- Weight gain, especially in your face and abdomen.
- Fatty deposits between your shoulder blades.
- Wide, purple stretch marks on your abdomen (belly)
- Muscle weakness in your upper arms and thighs.
- High blood sugar, which often turns into Type 2 diabetes.
In females:
- High blood pressure.
- A flushed face.
- A fatty deposits between shoulder blades.
- Muscle weakness.
- Increased thirst.
- Urinating more frequently.
- Mood changes.
- Weight gain, especially in the face and belly.
Natural Ways to Lower Cortisol
1 Lowering Stress– It is now known fact that stress is a trigger for cortisol production. People who want to lower the same can try:
- This can be done by thinking about things in your life that causes stress and whether they are avoidable or unavoidable. For avoidable stressors, consider whether they are priorities. Any thing that is not priority can be avoided.
- Stress management- this involves learning to better cope with stress that is unavoidable.
- Mental health care- When stress is the result of mental health condition, such as anxiety, then mental health treatment may help reduce it. People can consult therapist to learn how to identify anxious thoughts and gradually replace them with more balanced one.
2 Trying relaxation techniques– you can try techniques such as:
- Breathing exercises.
- Guided meditation.
- Walking meditation.
- Yoga
3 Eating a balanced diet– A person trying to lower cortisol levels should eat a balanced diet, paying particular attention to their sugar and caffeine intake. Following can also help to reduce stress levels, thereby helping to reduce cortisol levels:
- Dietary fibres-that include vegetables, fruits, beans, nuts, lentils, seeds and whole grains.
- Omega 3 fatty acids- A person can aim to eat more fish/seafood. Plant based option can include flax seeds, chia seeds, and sea vegetables.
- Aged, fermented, and cultured foods- Person can eat plain yogurt, apple-cider vinegar etc.
4 Avoiding Caffeine– for lowering cortisol level one must avoid consuming food and beverages containing caffeine.
5 Getting enough sleep-A bad night’s sleep or more prolonged sleep deprivation can effect cortisol level in the bloodstream.
6 Taking up a hobby– Hobbies can be both relaxing and rewarding, taking a person’s mind off stressors and giving them something to focus on. Stress relieving hobbies can include- drawing/painting, crafting, cooking, creative writing and playing a musical instrument.
Other natural ways to lower cortisol level are- Exercising, building good relationships, getting a pet, and for smokers to stop smoking, as they are stress busters.
And the last one is
Taking supplements– Many lifestyles changes can reduce cortisol levels. However, if they are not possible or not working, the next step may be speaking with a doctor about supplements.
Studies are being conducted all over the world, one study indicated that Omega-3 fatty acids reduced cortisol levels in nurses experiencing burnt out. The participants took the Omega-3for 8 weeks and reported improvement in emotional exhaustion. Another study found that herb Ashwagandha reduced cortisol, particularly morning cortisol levels.
The scientist also found that ashwagandha is not suitable for those with- an autoimmune condition, a thyroid disorder, and harmone-sensitive prostate cancer. It can also interact with medications that affect blood glucose, blood pressure, and the thyroid and is unsuitable during pregnancy or nursing.
A person should always speak with doctor before trying a new supplement, especially if they already on some medication.
Cushing Syndrome– A condition that occurs from exposure to high cortisol levels for along time. Taking glucocorticoid medicines is the most common way to get Cushing syndrome. The doctor can look at all your medicines-pills, injection, creams, and inhalers-to see if you are taking medicines that can cause the syndrome. Diagnosing Cushing syndrome can be a long and complex process. You will need to see a doctor who specializes in hormonal diseases, called endocrinologist. After conducting several tests, he will be then decide about the course of treatment.
Doctors can also prescribe medicines for lowering the cortisol levels, and also for Cushing syndrome.
This conclude my blog on the topic of Cortisol.
Waiting for your feedback on this blog.
Anil Malik
Mumbai, India
13th August 2024