How To Holistically Heal Imbalanced Cortisol (The Stress Hormone)

Cortisol, often called the “stress hormone,” plays a vital role in how our body responds to stress. It is part of a complex system known as the fight, flight, or freeze response, which is triggered when we perceive danger or stress. This response is designed to help us survive threatening situations by increasing alertness, energy, and the body’s ability to react. In a regulated nervous system, cortisol is released in the right amounts at the right times—peaking in the morning to help us wake up and lowering throughout the day to allow for rest and recovery.

When functioning normally, cortisol works in harmony with the sympathetic nervous system (responsible for "fight or flight") and the parasympathetic nervous system (responsible for "rest and digest"). It provides the energy boost needed in stressful situations while also helping the body return to a balanced state once the threat has passed. However, prolonged or chronic stress can disrupt this balance, causing cortisol levels to become either too high or too low, which can have a significant impact on health.

In my practice, I often see clients and patients whose cortisol levels are out of balance. When we test their cortisol using saliva or urine-based testing, they may present with either elevated cortisol or low cortisol, both of which can manifest in a variety of physical and emotional symptoms. These imbalances are a sign that the body’s natural stress response has become dysregulated, leading to challenges in managing daily stress and maintaining overall well-being.

What Do Low Cortisol Levels Mean?

Low cortisol levels can indicate adrenal insufficiency or adrenal fatigue, where the adrenal glands are not producing enough cortisol to meet the body’s needs. Here’s what low cortisol can mean:

• Fatigue and Low Energy: Cortisol plays a critical role in energy production. When levels are low, it often leads to persistent fatigue, even if one gets adequate sleep. Many people with low cortisol experience sluggishness and energy dips throughout the day, especially in the afternoon.

• Poor Stress Response: Low cortisol levels make it difficult for the body to cope with stress. As a result, stress can feel overwhelming, and the body's response may be less effective, leading to increased anxiety, irritability, or emotional sensitivity.

• Low Blood Sugar: Since cortisol helps regulate blood sugar levels, low cortisol can cause blood sugar to drop too quickly. This may lead to hypoglycemia symptoms such as dizziness, shakiness, or intense hunger, particularly between meals.

• Impaired Inflammation Control: Cortisol helps modulate the body’s inflammation response. Low cortisol can hinder the body's ability to manage inflammation, resulting in prolonged healing times, increased susceptibility to infections, or chronic inflammation.

• Difficulty Waking Up: Cortisol naturally peaks in the morning to help you wake up. When cortisol is low, it may be difficult to feel refreshed upon waking, even after a full night’s sleep.

Why Are Cortisol Levels Low?

There are several reasons why cortisol levels may be low, including:

• Chronic stress or burnout: Prolonged exposure to stress can exhaust the adrenal glands over time, leading to reduced cortisol production.

• Nutrient deficiencies : Deficiencies in key nutrients like B vitamins, vitamin C, magnesium, or zinc can impair adrenal function and reduce cortisol production.

• Adrenal insufficiency : Conditions like Addison’s disease or secondary adrenal insufficiency can cause the adrenal glands to produce insufficient cortisol.

• Thyroid dysfunction : Disorders like hypothyroidism can affect adrenal function and contribute to low cortisol levels.

What High Cortisol Levels Mean

High cortisol levels typically indicate that the body is in a prolonged state of stress or dealing with an overactive adrenal response. Elevated cortisol is a sign that the adrenal glands are continuously producing this hormone in response to physical, emotional, or environmental stressors. This state of excess cortisol can have wide-ranging effects on the body and mind.

• Chronic Stress: Cortisol is naturally released during stressful situations to help the body manage the "fight or flight" response. Under chronic or prolonged stress, the adrenal glands are forced to pump out cortisol continuously to keep up with demand. Constant elevated cortisol can lead to issues such as anxiety, feeling overwhelmed, irritability, and mood swings. Chronic stress can also deplete the body’s resources, making it increasingly difficult to return to a relaxed state.

• Impaired Sleep : Normally, cortisol levels should decrease at night to allow the body to rest and recover. However, when cortisol remains elevated, it can disrupt sleep patterns, leading to insomnia, difficulty falling asleep, or frequent waking during the night. Poor sleep can worsen stress, leading to further increases in cortisol, creating a vicious cycle of stress and sleeplessness.

• Weight Gain (Especially Around the Abdomen): Elevated cortisol promotes fat storage, particularly around the abdomen. This is because cortisol increases blood sugar levels and encourages insulin resistance, which can contribute to fat storage. Abdominal weight gain is one of the hallmark signs of high cortisol levels. This visceral fat can increase the risk of health problems like heart disease and diabetes.

• Weakened Immune Function: Cortisol has immunosuppressive effects, which in the short term reduce inflammation. However, over time, high cortisol can weaken the immune system’s ability to fight infections and promote proper healing. People with high cortisol levels may notice that they get sick more frequently or experience slower recovery from illnesses or injuries.

• Blood Sugar Dysregulation: Cortisol raises blood glucose levels by signaling the liver to release stored glucose. Over time, this can lead to insulin resistance and blood sugar imbalances. Elevated cortisol often results in sugar cravings, energy crashes, and an increased risk of developing metabolic issues, such as type 2 diabetes.

• Mood Disturbances and Cognitive Impairment: Prolonged high cortisol levels can negatively affect the brain, particularly the hippocampus, which is involved in memory and mood regulation. People with high cortisol may experience symptoms like memory problems, brain fog, difficulty concentrating, and an increased risk of anxiety and depression.

• Digestive Issues: High cortisol diverts blood away from the digestive system to prioritize immediate survival (the "fight or flight" response), reducing the efficiency of digestion. Long-term elevated cortisol can impair nutrient absorption and lead to digestive symptoms such as bloating, indigestion, or irritable bowel syndrome (IBS). It may also increase the risk of food sensitivities and gut imbalances.

Potential Causes of High Cortisol Levels

• Chronic Stress: Long-term exposure to emotional, physical, or environmental stressors (work, relationships, financial pressures) can keep cortisol levels elevated.

• Overactive Adrenal Glands (Cushing’s Syndrome) : In rare cases, high cortisol levels can be due to Cushing’s syndrome, where the body produces too much cortisol due to adrenal or pituitary dysfunction.

• Overtraining: Engaging in intense exercise without sufficient recovery can cause cortisol to remain elevated, particularly in people who frequently engage in high-intensity workouts without adequate rest.

• Caffeine and Stimulant Use: Excessive use of caffeine or other stimulants can over-activate the adrenal glands, leading to increased cortisol production.

• Inflammation and Illness: Chronic inflammation or infection can elevate cortisol levels as the body attempts to manage and regulate the immune response.

• Poor Diet : A diet high in sugar and refined carbohydrates can lead to blood sugar spikes, prompting the body to produce more cortisol to regulate glucose levels.

Holistic Approaches to Support Adrenal Function

Supporting adrenal function and restoring cortisol balance can be achieved through several holistic strategies:

• Nutritional Support: Focus on consuming essential nutrients for adrenal health, such as magnesium, B vitamins (particularly B5, B6, and B12), vitamin C, and zinc. Include foods like leafy greens, wild salmon, avocados, eggs, and citrus fruits to support adrenal recovery.

• Adaptogenic Herbs: Herbs like ashwagandha, rhodiola, and holy basil can help balance cortisol levels and improve the body’s stress response. These adaptogens support adrenal health without overstimulating the glands. See below for a bespoke blend by our naturopaths. Specific Tisanes by Apotheca that also help include: The Graces , Meadow and Hypnos 

• Stress Management: Incorporating stress-reduction techniques like yoga, meditation, mindfulness, or deep-breathing exercises can help manage stress and reduce the demands on the adrenal glands.

• Sleep and Rest : Quality sleep is essential for adrenal recovery. Maintain a consistent sleep schedule, avoid stimulants like caffeine in the afternoon, and create a calming bedtime routine to promote restful sleep.

• Hydration and Electrolytes: Proper hydration and balanced electrolyte intake, especially from natural sources like coconut water or adding natural sea salt to water, can help maintain blood pressure and support adrenal function.

• Avoid Over-Exercising: Intense or prolonged exercise can further deplete adrenal function. Engage in moderate, restorative exercises like walking, gentle yoga, or swimming to avoid overtaxing the adrenal system.

Understanding how cortisol interacts with the body's stress response and overall health is crucial for supporting adrenal recovery and managing stress effectively.

The Stress Response

When stress is first experienced, there is a well-defined sequence of events involving both adrenaline and cortisol that prepares the body to react. Here’s how the sequence unfolds:

i. Stress is Sensed (Perception of Threat)

The sequence begins when the brain senses a stressor—whether it's a physical danger (such as an approaching car) or a psychological one (such as an upcoming deadline). This perception of stress comes from two primary sources: interoception and exteroception.

Interoception is the body’s awareness of its internal state. It includes signals like an elevated heart rate, shallow breathing, or feelings of tension in the muscles. These internal cues signal to the brain that something is amiss, which may be interpreted as stress or anxiety.

Exteroception involves the senses—sight, sound, smell, touch, and taste—which detect threats or stressors from the external environment. For example, seeing a fast-approaching car or hearing sudden loud noises sends signals to the brain that a potential danger is present.

Once these interoceptive or exteroceptive signals are detected, the brain’s amygdala—responsible for processing emotions like fear and anxiety—becomes activated. This triggers the fight, flight, or freeze response, preparing the body to react to the perceived threat.

ii. The Immediate Response: Adrenaline Release (Fight or Flight)

The amygdala sends a distress signal to the hypothalamus, which acts like the command center. The hypothalamus quickly communicates with the autonomic nervous system (ANS), specifically the sympathetic nervous system (SNS). This system controls the body's involuntary responses, such as heart rate and blood pressure.

Adrenaline is released: Almost immediately, the hypothalamus signals the adrenal glands (located on top of the kidneys) to release adrenaline (also known as epinephrine) into the bloodstream.

Adrenaline’s effects: Adrenaline causes a surge in physical reactions designed for rapid action. It increases heart rate, dilates airways for better oxygen flow, heightens alertness, and prepares the muscles for quick movement (fight or flight). At the same time, it temporarily shuts down non-essential functions like digestion.

iii. The Secondary Response: Cortisol Release (Sustaining the Stress Response)

While adrenaline provides a quick, short-term burst of energy, cortisol is responsible for sustaining the body’s response to stress over a longer period. After the initial adrenaline response, the body activates the HPA axis (hypothalamic-pituitary-adrenal axis), which takes a little longer to kick in but helps manage prolonged stress.

• Cortisol release process : The hypothalamus signals the pituitary gland, which in turn signals the adrenal glands to release cortisol. This process takes a few minutes to unfold after the adrenaline surge.

• Cortisol’s role: Cortisol maintains the body's state of alertness and energy by increasing blood sugar levels (to provide more fuel for the brain and muscles) and keeping the body ready to respond until the perceived stressor is resolved. Cortisol also helps regulate inflammation and supports the body’s return to balance after the stressor has passed.

iv. The Recovery Phase: Return to Balance (Parasympathetic Response)

Once the stressor is resolved or removed, the parasympathetic nervous system (PNS)—also known as the “rest and digest” system—takes over. Its role is to counteract the stress response by reducing heart rate, promoting relaxation, and restoring the body to its normal state.

• Cortisol helps in recovery: After the stress event, cortisol helps bring the body back to a state of homeostasis by lowering blood sugar, reducing the heightened immune response, and stabilizing energy levels.

• Return to baseline: In a healthy, regulated system, cortisol levels drop, and the body calms down. However, if stress is chronic or constant, cortisol may remain elevated or, over time, the adrenal glands may become fatigued, leading to low cortisol levels.

Cortisol Imbalances - a Signal from the Deeper Self

To better understand the patterns that trigger cortisol imbalances, we must recognize that these are often long-standing, deeply ingrained responses that operate on multiple levels—mind, body, and spirit. A holistic approach acknowledges that these patterns are not merely physical reactions to stress, but are also tied to our emotional and psychological landscapes, and sometimes even our spiritual journey. Many of the responses that lead to elevated or suppressed cortisol are rooted in unresolved emotions, past traumas, and habitual ways of being that have gone unexamined for years, if not lifetimes. These patterns keep bringing us back to the same places of stress and imbalance, perpetuating the cycle of cortisol dysregulation.

Emotionally, the same triggers often cause us to react in familiar, automatic ways, even when the original circumstances that created the pattern are no longer present. This can be the result of unresolved trauma—experiences from the past that have left emotional imprints on our nervous system, causing it to stay in a perpetual state of fight, flight, or freeze. It may also involve untangling parts of ourselves that we have disowned or rejected, each carrying its own needs, fears, or unresolved wounds. These "parts" can activate under stress, driving our body’s cortisol production up or down as they take control of our reactions. By doing the deeper work to untangle these parts and bring them into harmony, we can stop repeating the same emotional patterns that disrupt our stress response.

Spiritually, these patterns may also point to areas of ourselves that remain in the shadows, unresolved or unacknowledged. In this light, cortisol imbalances can be seen as a signal from the deeper self—an invitation to do the shadow work necessary for healing. This involves examining the parts of ourselves we have been avoiding, the emotions we suppress, and the aspects of our being that we have not fully integrated. By approaching these patterns with compassion and curiosity, we can begin to heal the wounds beneath the surface, allowing us to break free from the cycles of stress and cortisol dysregulation. This process involves not only addressing the mind and body, but also embracing spiritual growth and healing, helping us cultivate a more balanced and resilient response to life's challenges.

Specific Remedies - Prescribed by Our Naturopaths

• Bespoke Herbal Tonic: A bespoke herbal tonic, prescribed by one of our naturopaths, addresses the root causes of low or high cortisol—whether driven by chronic stress, emotional strain, inflammation, or nervous system dysregulation. Carefully formulated with adaptogenic, nervine, anti-inflammatory, and adrenal-supportive herbs, this personalised remedy helps regulate the stress response, restore HPA axis balance, and soothe the body’s overworked systems. Whether the contributing factors include poor gut health, sleep disruption, environmental burden, or emotional overwhelm, a tailored herbal formulation offers targeted, restorative support to promote resilience, calm, and sustained wellbeing. For those experiencing persistent symptoms of stress or burnout, we recommend booking a naturopathic consultation to explore deeper causes and healing pathways.

• Book a Naturopathic Consultation: For a personalised remedy to address persistent stress—and to explore the underlying causes and contributing factors—we invite you to book in for a naturopathic consultation. Our holistic approach looks beyond the symptom, supporting your body’s innate healing processes with evidence-based and traditional therapies tailored to your individual constitution and lifestyle.