How To Do A Cortisol Detox - 7 Natural Steps to Reduce Stress
In the times we live, it's no secret that cortisol levels are peaking up like crazy in the worst hours of the day (or should I say night), especially for us women. Hormonal imbalance in general is no joke, and should be treated holistically with utmost respect and attention. In this article I'm going to talk briefly about what could be common symptoms of having too high cortisol levels for too long, what the effect of that is on our bodies and mind, and how to treat it in a holistic way with the help of natural ingredients.
I want to mention upfront, however, that you will never know for a fact you have hormonal imbalance unless you actually do the tests. For example, I have a lot of the symptoms of lifted cortisol levels, but after doing actual testing of my hormones, I learnt that in fact I don't have an imbalance, but rather my response to stress was not optimal. I'm going to dive into that later. If you would like to still know how to do a proper cortisol detox, keep on reading!
Make sure to first consult with your health practitioner, before applying any of this advice, as one solution simply doesn't fit all, and you could cause more imbalance to your body, if not monitored.
Cortisol, or the so-called stress hormone, is crucial for regulating a variety of functions of the body. It's normal to feel stressed at certain times of your life, it's not something you can absolutely avoid, because it is simply a part of life. However, when cortisol levels remain high for too long, it can significantly impact your health and appearance. Yes, not just on the inside, but also your looks will be affected. Chronic stress, poor sleep, and unhealthy lifestyle choices can elevate cortisol levels, leading to issues like weight gain, fatigue, and dull, breakout-prone skin.
A targeted cortisol detox can help reset your stress hormone levels, allowing you to feel better and look healthier. This guide will explore effective strategies for a cortisol detox, including cortisol-reducing supplements, practical lifestyle changes, and DIY skincare tips for busy women looking to balance their hormones naturally.
What Are the Symptoms of High Cortisol?
Recognizing the symptoms of high cortisol can prompt timely cortisol detox interventions. Common signs include chronic fatigue, weight gain around the abdomen, mood swings, and frequent infections due to suppressed immune function. Skin-related symptoms often include acne, thinning skin, and slower healing of cuts or blemishes. So yes - unfortunately, I was checking all the boxes.
What I didn't know was the existence of the so-called cortisol face, characterized by a swollen or tired appearance, can also be a visual cue of elevated cortisol levels. If these symptoms sound familiar, a cortisol detox focusing on dietary changes, supplements, and stress reduction techniques could be beneficial for you as well. Consistently high cortisol levels should be addressed promptly, as they can lead to more severe health issues over time.
What Is Cortisol Detox and Why Is It Important?
Cortisol detox refers to a series of lifestyle, dietary, and supplemental interventions aimed at lowering cortisol levels in the body. Prolonged high cortisol levels can disrupt your metabolism, immune function, and skin health, leading to a range of issues from increased belly fat to premature aging. In the corporate world, where fast-paced environment and lifestyle stressors are common, managing cortisol levels is essential.
This is something I was also guilty of - since joining the corporate world, I just assumed stress is something that "comes with the job", everyone had it and you just had to manage it somehow. Until I went into a chronic state of anxiety, migraines, sleep depravation - you name it. That's when I had a talk with a specialist and I figured out this was not the norm. The good news was it was "treatable". And the best news to me personally, was that the holistic way really was the way to go. Win-win, right?
How to Do a Cortisol Detox: Diet and Lifestyle Changes
To effectively lower cortisol, it’s essential to adopt a holistic approach that includes both dietary and lifestyle adjustments. A cortisol detox starts with the foods you eat. A diet rich in whole foods, such as leafy greens, berries, nuts, seeds, and lean proteins, can help stabilize blood sugar levels and reduce cortisol production. Something essential is to avoid processed foods, sugar, and excessive caffeine, as these can spike cortisol levels. I'm guilty of still consuming these on a daily basis - I struggle with sugar cravings and need for pick-me-up coffee or tea drinks ever so often. And it's definitely something I need to work more on.
In addition to diet, integrating regular physical activity, such as yoga, Pilates, or even a brisk walk in nature, can be a powerful cortisol detox method. Physical exercise helps to burn off excess cortisol and stimulates endorphin production, which counterbalances stress hormones. Moreover, prioritizing sleep hygiene - like establishing a regular sleep schedule and creating a relaxing bedtime routine - plays a critical role in cortisol detox.
What I did, was really set a time-range of going to bed at the same time every day. For me it was between 10-11 pm. Then, naturally over time I stopped using an alarm, because my body learnt to wake up around the same time every morning - between 6-7 am. Having a dog, also helped me incorporate more physical activity throughout the day, by increasing the time we go for walkies. If I couldn't do between 7K-10K steps, I would find a dance workout on YouTube for 20-30 minutes and would get at least 2K steps more just like that.
Cortisol-Reducing Supplements for an Effective Detox
Cortisol reducing supplements are a key component of any cortisol detox. It's really important however, that you consult a specialist before just starting taking any herbs or supplements, because if you have hormonal imbalance, you can do more damage than good. I cannot stress on this enough.
If you've already consulted a holistic healer, doctor or another medical professional, you probably know that adaptogenic herbs such as Ashwagandha, Rhodiola Rosea, and Holy Basil are widely recognized for their ability to balance cortisol levels and support overall stress resilience. For example, a study published in the National Center for Biotechnology Information (NCBI) highlights the cortisol-lowering effects of Ashwagandha, demonstrating significant reductions in stress and anxiety (DOI: 10.4103/0019-5545.108471). I have personally not taken ashwagandha, but I've heard good reviews from friends.
Magnesium is another essential supplement for cortisol detox, as it helps relax the nervous system and regulate stress responses. Omega-3 fatty acids, found in fish oil supplements, have also been shown to reduce cortisol levels and inflammation, supporting both mental clarity and skin health. When selecting supplements, look for high-quality, EU-approved brands that meet safety standards and offer proven efficacy. Such is for example, Eqology that have the Omega-3 oil and collagen products of highest quality in Europe!
How to Conduct a Cortisol Test at Home?
Before starting a cortisol detox, it’s helpful to know your baseline cortisol levels. Home cortisol test kits are available throughout the EU and provide an easy way to measure your cortisol levels via saliva, urine, or blood samples. Saliva tests are the most common and involve collecting samples at different times of the day to observe the fluctuations in your cortisol levels.
Understanding your cortisol pattern can help you tailor your cortisol detox more effectively. If your levels are consistently high, consider integrating cortisol-reducing supplements like Rhodiola Rosea or phosphatidylserine into your regimen. These supplements have been shown to blunt cortisol spikes, particularly during stressful times (source: Journal of the International Society of Sports Nutrition, DOI: 10.1186/1550-2783-5-3-10).
Cortisol Detox Through Skincare
For those who enjoy DIY skincare, integrating cortisol detox principles into your beauty routine can be both relaxing and beneficial for your skin. Use ingredients known for their calming properties, such as chamomile, lavender, and calendula. These botanicals not only soothe the skin but also promote relaxation, which is crucial for cortisol detox.
When making your own soaps, consider adding adaptogens like Ashwagandha or anti-inflammatory ingredients like turmeric. These additions can help reduce redness and puffiness associated with high cortisol levels. Moreover, essential oils like lavender or bergamot can provide aromatherapeutic benefits that aid in cortisol detox by promoting a calm and balanced state of mind. We use lavender and bergamot a lot in our natural soaps, exactly for this effect they have on your body and mind!
The Cortisol Detox Cocktail: A Recipe to Balance Stress Hormones
Creating a cortisol detox cocktail - a blend of nutrients and supplements designed to lower cortisol levels - can be an enjoyable way to start your day. This cortisol detox drink is packed with ingredients that help manage stress and support overall health.
Cortisol Detox Cocktail Recipe:
Ingredients:
- 1 teaspoon of Ashwagandha powder
- 1 tablespoon of flaxseed oil (rich in Omega-3)
- A handful of spinach or kale
- 1 tablespoon of pumpkin seeds (high in magnesium)
- 1 cup of oat milk (or other milk alternatives)
- A handful of blueberries (antioxidant-rich)
- 1 small apple (high in fiber)
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth.
- Enjoy this cortisol detox drink in the morning or as an afternoon pick-me-up to support your stress response throughout the day.
How Stress-Reducing Activities Enhance Cortisol Detox
In addition to dietary and supplemental interventions, engaging in stress-reducing activities plays a crucial role in an effective cortisol detox. Chronic stress is a significant contributor to high cortisol levels, and without addressing the root cause, supplements and dietary changes may only offer partial relief. Incorporating mindfulness practices such as meditation, deep breathing exercises, and progressive muscle relaxation can significantly enhance your cortisol detox efforts.
I always start my day with some Qigong movements that help me stay grounded and calm throughout the day. Sometimes I do them even during the day, when I feel stress is starting to get me. It's amazing how fast your mind learns that there is no need for a stress response, once you start doing these types of exercises.
Mindfulness and Meditation for Cortisol Detox
Mindfulness and meditation are proven techniques that help lower cortisol levels by calming the mind and reducing the body’s stress response. Research shows that even short daily sessions of meditation can lead to a significant reduction in cortisol levels. In a study published by the European Journal of Integrative Medicine, participants who engaged in mindfulness-based stress reduction showed a marked decrease in cortisol production (DOI: 10.1016/j.eujim.2018.02.001). For those new to meditation, starting with just 5-10 minutes a day can be beneficial. Use apps like Headspace or Calm, which are widely available in the EU, to guide you through the basics of meditation and help establish a routine that fits into your busy schedule.
The Power of Physical Movement in Cortisol Detox
As mentioned earlier, physical movement is another effective strategy for a cortisol detox. Exercise doesn’t have to be intense to be beneficial - activities like yoga, Pilates, tai chi, or even a gentle walk can significantly reduce cortisol levels. Yoga, in particular, has been shown to be highly effective in cortisol detox because it combines physical movement with deep breathing and mindfulness. A study conducted in the UK found that participants who practiced yoga three times a week experienced a substantial drop in their cortisol levels compared to those who engaged in other forms of exercise (DOI: 10.1089/acm.2009.0044).
For those who prefer more vigorous workouts, it's important to balance high-intensity exercises with adequate recovery and stress management techniques, as overly strenuous exercise can temporarily spike cortisol. Incorporating stretching, rest days, and light activities into your regimen ensures that exercise supports your cortisol detox rather than hindering it.
Quality Sleep as a Pillar of Cortisol Detox
We already touched upon it, but I also wanted to add some research references to this point. Quality sleep is another cornerstone of a successful cortisol detox. Sleep disturbances, whether due to stress, irregular schedules, or poor sleep hygiene, can elevate cortisol levels. High cortisol, in turn, disrupts sleep patterns, creating a vicious cycle that further escalates stress and hormonal imbalance. To break this cycle, establish a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends. Aim for 7-8 hours of sleep per night, which is the recommended amount for adults.
Create a calming bedtime environment by minimizing screen time an hour before bed, dimming the lights, and engaging in relaxing activities such as reading or taking a warm bath. You might also consider natural sleep aids like melatonin supplements, which can assist in regulating sleep without causing dependency. A study published in the Journal of Clinical Endocrinology & Metabolism found that melatonin supplementation helped improve sleep quality and reduced nighttime cortisol levels, making it a beneficial component of a cortisol detox strategy (DOI: 10.1210/jc.2004-0630).
The Role of Social Support in Cortisol Detox
Social support is often an overlooked yet vital component of cortisol detox. Social interactions and having a supportive network can buffer the effects of stress and, consequently, help regulate cortisol levels. Engaging in meaningful conversations, spending time with loved ones, or even participating in community activities can provide emotional support that helps mitigate stress responses. A study published in Psychoneuroendocrinology found that individuals with strong social support networks exhibited lower cortisol levels in response to stress compared to those with minimal support (DOI: 10.1016/j.psyneuen.2011.08.005).
For individuals who may feel isolated or have busy schedules that limit social interactions, digital platforms like online communities or video calls can be just as effective. Even brief, positive interactions can trigger the release of oxytocin, a hormone that counteracts the effects of cortisol. In the EU, where diverse cultural and social networks exist, taking the time to connect with others can be a simple yet powerful addition to your cortisol detox routine.
Using Aromatherapy as Part of Your Cortisol Detox
Aromatherapy, the practice of using essential oils for therapeutic purposes, can be a soothing and accessible addition to your cortisol detox plan. Essential oils like lavender, bergamot, and chamomile are known for their calming properties and ability to reduce stress. Diffusing these oils in your home, adding a few drops to your bath, or using them in homemade skincare products can provide both immediate relaxation and longer-term stress reduction. A study in the European Journal of Preventive Cardiology highlighted that inhaling lavender essential oil significantly reduced cortisol levels and improved mood in participants (DOI:10.1177/2047487317746471).
For those interested in DIY projects, creating a simple cortisol detox room spray with distilled water, a few drops of your favorite essential oil, and a touch of witch hazel can be a delightful way to incorporate aromatherapy into your daily routine. Use this spray on your pillow before bed, around your workspace, or during moments when you need a quick cortisol reset.
Conclusion
A cortisol detox is a powerful tool for managing stress and improving both your health and appearance. By recognizing the signs of high cortisol and taking proactive steps - such as conducting a cortisol test, integrating cortisol-reducing supplements, and making lifestyle changes - you can effectively balance your stress hormones.
For workaholics, whose busy lifestyles and environmental stressors are prevalent, these cortisol detox strategies offer natural and holistic ways to support your well-being. Whether through dietary changes, targeted supplements, or incorporating cortisol-lowering ingredients into your skincare routine, a comprehensive approach to cortisol detox can help you feel and look your best.
Embrace these cortisol detox steps today, and take the first step towards a healthier, more balanced you. Remember, small, consistent actions make a big difference in managing stress and enhancing your overall quality of life.
This article was all about cortisol detox steps to reduce the stress levels in our lives, become more mindful, improve our health, skin, and overall wellbeing.