An education piece by Naturalist
Understanding cortisol and how it affects your health
Learn how cortisol impacts your energy, mood, sleep, and gut health. Discover the signs of imbalance and simple lifestyle strategies to support healthy cortisol levels naturally.
Cortisol is often called the "stress hormone," but it's much more than that. Produced by your adrenal glands, cortisol plays a vital role in various bodily functions, including:
Regulating your body's response to stress
Managing how your body uses carbohydrates, fats, and proteins
Controlling your sleep-wake cycle
Reducing inflammation
Maintaining blood pressure
Supporting overall health
How does cortisol work?
When you encounter stress, whether it's physical, emotional, or psychological your body's hypothalamic-pituitary-adrenal (HPA) axis activates. This system signals your adrenal glands to release cortisol, preparing your body to handle the challenge. This "fight or flight" response is essential for survival.
After the stressor passes, cortisol levels should return to normal. However, chronic stress can lead to prolonged elevated cortisol levels, disrupting this balance.
Effects of chronic high cortisol
Persistently high cortisol levels can have widespread effects on your health:
Weight gain and abdominal fat: Elevated cortisol can increase appetite and promote fat storage, particularly around the abdomen.
Sleep disturbances: High cortisol can interfere with your sleep-wake cycle, leading to insomnia or poor sleep quality.
Mood changes: Excess cortisol is linked to anxiety, depression, and irritability.
Digestive issues: Chronic stress can affect digestion, leading to problems like bloating or irritable bowel syndrome (IBS).
Immune suppression: Prolonged high cortisol can weaken the immune system, making you more susceptible to infections.
Tips to balance cortisol levels
Managing stress and maintaining healthy cortisol levels is achievable with lifestyle adjustments:
Mindfulness practices: Engage in activities like meditation, deep breathing, or yoga to reduce stress.
Regular exercise: Incorporate moderate physical activity to help regulate cortisol.
Balanced diet: Consume a diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats.
Adequate sleep: Aim for 7-9 hours of quality sleep each night to support hormonal balance.
Limit caffeine and alcohol: Reduce intake of stimulants that can elevate cortisol levels.
Can you test your cortisol levels?
Yes, if you’re curious about your cortisol levels, there are simple tests available. These include:
Saliva testing (multiple times a day to track rhythm)
Blood testing (a single cortisol snapshot)
DUTCH testing (a dried urine test offering insights into cortisol patterns and hormone metabolites)
Testing can help identify whether your cortisol is too high, too low, or dysregulated and it provides a clearer path forward for personalised support.
If you are ready to make change, I want to work with you.
Reading blogs is a great start, but real change happens when you have a plan that’s tailored to you. If you’re ready to move from research into action, I’d love to support you. Book a free discovery call and let’s explore how we can work together on your health journey.
Why histamine spikes during your period and what to do about it
Ever notice allergy-like symptoms during your period like a runny nose, phlegmy throat, or headaches? Hormonal changes during menstruation can trigger histamine flares, read about how to use herbs, nutrition, and lifestyle shifts to ease the load.
Can your thoughts really trigger histamine?
Your thoughts don’t just live in your mind they can influence your immune system too. Discover how looping, anxious, or high-alert thinking can trigger histamine release, fuel inflammation, and worsen symptoms, plus natural ways to calm both body and mind.
Attracting health: A winter invitation to soften, listen, and align with our cycles
A gentle reflection on the shift from chasing health to attracting it, honouring the slower pace of winter, aligning with your cycle, and reconnecting with your body’s wisdom. A reminder that true healing begins when we soften, listen, and trust.
The surprising link between histamine, acne, and hormones
Uncover the hidden connection between histamine, hormonal shifts, and acne. Learn how gut health, oestrogen, and inflammation may be silently influencing your skin.
From hormonal acne to histamine skin flares: My journey with skin and cycles
After years of hormonal acne, I finally found relief only to discover a new trigger: histamine. This is my personal story of how food, hormones, and skin are deeply connected, and how I’ve learned to listen and support my body in a new way.
What to eat (and avoid) with endometriosis: A practical nutrition guide
Discover the best foods to eat (and which to avoid) for endometriosis. This practical guide explains how nutrition can reduce pain, support hormones, and ease inflammation, naturally.
.jpg)
Hidden signs and symptoms of endometriosis you might be missing
When most people think of endometriosis, they imagine severe period pain. While painful periods are a hallmark symptom, the reality is far more complex and many people with endometriosis experience symptoms that aren’t always linked to their menstrual cycle.
How gut health affects endometriosis and what you can do about it
When we think about endometriosis, we often focus on hormones, pain, and the reproductive system but the gut plays a surprisingly powerful role in this condition.
What Is endometriosis? Understanding the full-body impact
Find out what endometriosis really is, how it affects more than just reproductive health, and why a holistic approach is crucial for long-term support and healing.
.jpeg)
Guide to choosing the right gut health supplements
Your gut plays a crucial role in your overall health - it does more than just digest food. A healthy gut supports your immune system, boosts energy levels, and even improves your mood. If you're focused on wellness or are a health enthusiast, you know how important gut health is for your well-being.