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If you’re getting fed videos about a “cortisol detox” on your social media feed, chances are you’re a bit stressed. More than a bit stressed, actually. Thinking about ridding your body of excess cortisol suggests an unwanted accumulation of stress, brought on by professional pressures, your personal life, or difficult situations beyond your control. For most people, trying to manage work, self-care, sleep, and family responsibilities can become overwhelming from time to time. So, is it actually possible to detox your body of excess cortisol?
In the pursuit of peak calmness, we asked a doctor and a dietitian to explain exactly what a cortisol detox is, and how to incorporate it into your daily and weekly routines.
What is cortisol?
Cortisol, often referred to as the “stress hormone,” is naturally produced by the adrenal glands. “It’s a much misunderstood hormone,” explains Dr. Liza Osagie-Clouard, a medical expert and founder of Solice Health. “It’s the body’s master regulator and governs energy, metabolism, inflammation, and even mood. Cortisol naturally rises in the morning to wake you up from sleep and then ebbs in the evening, helping you to unwind.” However, too much of anything is not a good thing, and excess cortisol can throw up a number of issues.
What happens when you have high cortisol?
Acute stress—that is, a short-lived response to a specific stressor—is not a bad thing, says Dr. Osagie-Clouard. In fact, it’s the body’s natural response to help sharpen focus and fuel action. But, “chronic elevation of cortisol can cause: disrupted sleep, anxiety, sugar cravings, stubborn belly fat, and irritability. Over time, high cortisol can erode muscle, weaken immunity, deplete hormones, and drive inflammation, the root of many diseases.” This, she says, lays the groundwork for burnout, insulin resistance, and even heart issues.
How to know if you have high cortisol
Testing for excess cortisol can be done through blood, saliva, or urine tests. Because cortisol naturally fluctuates during the day—higher in the morning to wake you up and then declining into the evening—and can be affected by infection, illness, and exercise, it’s necessary to test at various points. “Usually, cortisol would only be tested when there are signs of a condition like Cushing’s syndrome or Addison’s disease,” Jodie Relf, a PCOS-specialized dietician and spokesperson for MyOva, explains. However, she cautions, there are signs to look out for if you suspect you have elevated cortisol levels:
- Hair loss
- Difficulty sleeping or insomnia: “This is because cortisol levels don’t decrease enough towards the end of the day, which makes sleep challenging.”
- High blood pressure
- Getting sick often
- Abdominal weight gain despite no big changes to diet or exercise routine
- Feeling tired throughout the day
- Digestive issues, like symptoms of IBS (irritable bowel syndrome)
- Physical symptoms include: a round face; a fatty deposit between the shoulder blades; pink or purple stretch marks around the stomach; slow wound healing; easy bruising. “These are signs of Cushing’s Syndrome and must be flagged to a healthcare professional,” says Relf.
One thing Relf notes is that people with PCOS (Polycystic Ovary Syndrome) are more likely to experience higher levels of cortisol than those without. “Elevated cortisol has been found to worsen PCOS symptoms, which impacts insulin sensitivity and blood glucose levels,” she explains.
Does the body naturally clear excess cortisol?
Yes, but only in the right conditions. “The body is designed to regulate cortisol levels through natural feedback loops,” Osagie-Clouard explains. “Given the right signals – restful sleep, nourishing food, and a calm nervous system – cortisol levels will recalibrate by the liver metabolising and excreting excess cortisol. However, this process can be hindered by chronic stress, poor diet, and lack of proper recovery.”
How to detox cortisol
The frustrating thing about excess cortisol is that it creates a “wired but tired” feeling, and can have you reaching for the coffee pot more than usual. This creates a self-sustaining cycle of fatigue, caffeine, stress, and more fatigue.
“Coffee is a stimulant which will raise cortisol levels,” explains Relf. “This isn’t necessarily a bad thing, however, if we consume it too often and in too large quantities, then it can cause consistently elevated cortisol levels. This can have a knock-on effect on other hormones, creating greater imbalances.” That said, you don’t need to cut it out entirely. Cutting back will have a marked positive effect, as will waiting to drink caffeine until after you’ve eaten breakfast. And there are always caffeine alternatives to explore.
“Breathwork activates the parasympathetic nervous system, which can counteract cortisol spikes,” says Dr. Osagie-Clouard. Similarly, practising mindfulness can help to lower the perception of stress, which can shift you from a reactionary state to a responsive one. To get started with breathwork, start by extending your exhale to be longer than your inhale. Or, there’s the “parasympathetic sigh,” which can help facilitate feelings of calm quickly. To do it, breathe in, then take a second sip of air just before you slowly exhale.
Regular exercise is recommended for almost everyone. The trick with excess cortisol, though, is to make sure the type of exercise you choose doesn’t stress your body out more. “Gentle, consistent activity—like walking, yoga, Pilates, or strength training—regulates stress hormones better than high-intensity exercise and overtraining,” says Dr. Osagie-Clouard. So, don’t assume you need to spend hours in the gym. “Exercise has been shown to reduce cortisol levels and improve insulin sensitivity, which is key in the management of PCOS,” says Relf. Forget the idea of a perfect schedule, though. “Any movement is beneficial,” she points out. “So choose consistency over everything.”
One of the most important and powerful things you can do for your body is get enough rest, between six and eight hours a night, as consistent, uninterrupted sleep will help to reset cortisol in the body. There has been some recent discussion about women needing more than eight hours during certain periods of their cycle, but this is yet to reach the mainstream. “Give yourself a regular bedtime and establish an evening routine that helps you unwind and relax in the lead up to bedtime,” suggests Relf.
Eating in a way that keeps blood sugar stable can help to assuage the stress spikes and troughs associated with excess cortisol. “Think protein, fiber, and healthy fats,” recommends Dr. Osagie-Clouard. There are also cortisol-lowering foods to incorporate into your diet. This could look like pairing fruit with yogurt and seeds or nuts. Or, popping some peanut butter on a rice cake. The added fiber and fat will help slow down the absorption of carbohydrates and cause a smaller sugar spike.