High cortisol: 5 natural ways to lower it

How can you naturally lower high cortisol levels?

Cortisol is a hormone produced by the adrenal glands in response to stress.

When cortisol levels remain high for a long period, this can disrupt the body’s normal functioning (1).

Various symptoms may then appear, such as persistent fatigue, irritability, sleep disturbances or difficulty concentrating.

High cortisol levels can be influenced by various lifestyle factors, including lack of sleep, an unbalanced diet or poor stress management.

Fortunately, there are several strategies – to be combined as part of a holistic approach – that can help the body cope better with the demands of daily life:

• practising relaxation techniques;
• supporting the body with certain adaptogenic herbs;
• adjusting your diet to limit certain sources of physiological stress;
• prioritising certain nutrients involved in the stress response;
• ensuring a restful night’s sleep.

Practise relaxation techniques regularly

Cortisol is closely linked to the activation of the stress response and the HPA axis (hypothalamic-pituitary-adrenal axis), the main regulatory system for stress adaptation involving the brain and the adrenal glands.

When this axis is repeatedly stimulated, the body can remain in a prolonged state of alert (2).

Certain practices, such as cardiac coherence, controlled breathing, mindfulness meditation or muscle relaxation, can help to limit this prolonged activation and promote a return to calm in the nervous system.

Yoga and gentle physical activities also contribute to mental wellbeing and better recovery from stress.

Just a few minutes a day are often enough to establish a simple, sustainable routine that is beneficial for effective stress management.

Making the most of adaptogenic plants

Certain plants are traditionally used to help the body cope better with physical and psychological demands.

They are known as ‘adaptogens’ because they support the body’s natural ability to adapt to stress.

They can therefore support the body during periods of prolonged stress and promote greater resilience.

Ashwagandha

Ashwagandha is one of the most widely studied adaptogenic plants in the field of stress.

Several studies have examined its interaction with various physiological markers of the stress response, notably cortisol (3).

Discover the Super Ashwagandha supplement, an organic Withania somnifera root extract that preserves the natural balance of its various constituents.

Rhodiola rosea

Rhodiola is traditionally used to help the body adapt to emotional stress and fatigue.

It is particularly valued in herbal medicine during periods of mental fatigue or overwork (4).

Discover the Rhodiola Rosea supplement, standardised to 5% rosavins and 1.8% salidrosides, the active compounds in rhodiola.

Some formulations also combine it with other adaptogenic herbs and nutrients studied for their role in helping the body adapt to stress.

Discover Adaptix, a formula that combines rhodiola, ashwagandha, astragalus, schisandra, ginseng, reishi and goji berries, amongst others.

Adjusting your diet to reduce physiological stress

Diet influences many of the mechanisms involved in energy balance and the response to chronic stress.

The importance of maintaining stable blood sugar levels

Significant fluctuations in blood sugar levels can be accompanied by fatigue, irritability and nervousness.

Foods rich in rapidly absorbed sugars can lead to more pronounced fluctuations in blood sugar levels (5).

Conversely, meals containing protein and fibre help to slow down the absorption of carbohydrates and thus promote more stable energy levels throughout the day.

Adopting a few simple habits

Good habits to help maintain more stable energy levels on a daily basis include:

• opt for meals containing protein and fibre-rich foods;
• limit rapidly absorbed sugars;
• maintaining relatively regular mealtimes.

It is also advisable to limit excessive alcohol consumption.

For some people who are sensitive to stress or prone to nervousness, high caffeine intake can also exacerbate these symptoms. It is therefore best to moderate your intake (6–7).

Ensure an adequate intake of certain nutrients involved in the stress response

Prolonged periods of stress may be accompanied by increased requirements for certain micronutrients involved in the functioning of the nervous system. It is therefore important to ensure an adequate intake.

Magnesium: a key nutrient in cases of chronic stress and fatigue

Involved in numerous physiological processes, magnesium contributes to the normal functioning of the nervous system and to normal psychological function.

It also helps to reduce fatigue, which is frequently experienced during periods of prolonged stress (8).

In some people, dietary intake of magnesium may be insufficient. Supplementation may therefore be considered when dietary intake does not meet requirements.

Discover the OptiMag supplement, which combines 8 complementary forms of magnesium.

Omega-3 and high cortisol: how do they support brain balance?

Omega-3s are major components of cell membranes, particularly those of neurons.

DHA, in particular, contributes to normal brain function (9).

Discover the Super Omega 3 supplement, which provides EPA and DHA omega-3 fatty acids in a highly purified form.

L-theanine: natural support for relaxation

Naturally found in tea, L-theanine is the subject of extensive research into its interaction with certain mechanisms involved in relaxation and stress management (10).

It is often included in dietary supplements designed for people wishing to better manage periods of stress or high mental workload.

Discover the L-Theanine supplement, a 100% natural green tea extract providing 400 mg of L-theanine per day.

Phosphatidylserine: a phospholipid studied for its role in stress response and recovery

Phosphatidylserine is a phospholipid naturally present in cell membranes, particularly in the brain.

Studies have focused in particular on its interaction with the hypothalamic-pituitary-adrenal axis, which regulates cortisol secretion in response to stress, as well as with certain mechanisms involved in recovery following physical or mental exertion (11).

Discover the PS 100 supplement, which combines phosphatidylserine with DHA-type omega-3.

Saffron: an ingredient studied for its role in emotional wellbeing

Traditionally used to support emotional wellbeing, saffron is being studied for its interaction with certain mechanisms involved in regulating mood and the stress response, particularly those involving serotonin, dopamine or GABA.

Research is also exploring its potential influence on the hypothalamic-pituitary-adrenal axis (12).

Some formulations combine saffron with other nutrients and complementary ingredients to provide support during periods of stress and nervousness.

Discover the SaffronMag Relax Complex supplement, which combines saffron, magnesium and L-theanine, as well as vitamin B6, which contributes to the normal functioning of the nervous system.

Maintaining restful sleep

Cortisol naturally follows a circadian rhythm: it is higher in the morning to promote wakefulness, then gradually decreases throughout the day, reaching its lowest level in the evening.

When cortisol levels remain high in the evening, it can become more difficult to fall asleep. You may also experience waking up during the night or feeling tired upon waking.

However, stress and sleep have a two-way relationship (13). Poor sleep can contribute to an increase in perceived stress, whilst high stress levels can impair sleep quality.

Ensuring a restful night’s sleep is therefore a key factor in managing daily stress more effectively. To achieve this, it is advisable to:

• limit screen time before bed;
• maintain regular bedtimes and wake-up times;
• sleep in a quiet, dark environment;
• avoid stimulants in the evening (caffeine, alcohol, tobacco, etc.).

Some formulations combine several ingredients traditionally used or studied in the field of sleep and relaxation to support those wishing to improve the quality of their rest.

Discover the Deep Sleep Complex supplement, a formula that combines several ingredients studied in the field of sleep and relaxation.

High cortisol: when should you seek medical advice?

Cortisol is a hormone essential for the body to function properly, and it is normal for levels to rise occasionally in response to stress.

However, the symptoms of high cortisol levels alone are not sufficient to indicate a cortisol disorder.

Persistent fatigue, long-term sleep disturbances, significant nervousness, difficulty recovering, unexplained weight gain or loss, unusual or prolonged symptoms, or a significant impact on quality of life are all reasons to seek medical advice.

If in doubt, only a healthcare professional can assess whether there is a cortisol abnormality and recommend appropriate treatment.

Natural remedies are primarily intended to support the management of everyday stress and to bolster the physiological mechanisms involved in the stress response.