There are several aspects of our body’s system that work together to keep things stabilized and functioning at optimal levels. Sometimes various aspects of our lives, especially how we currently live, impact our system and inhibit our ability to function effectively. Lets talk about cortisol detox and why you need it.
Hormones can wreak havoc on our functioning ability if they are too high or too low.
People often refer to cortisol as the "stress hormone," and they're not wrong. Your body makes cortisol when you're stressed as part of the "fight or flight" response.
Even though this hormone is necessary for life, too much of it can mess up your body's systems, like your blood sugar levels.
Let's talk about what cortisol is, how it affects glucose, and easy ways to lower cortisol levels so that you can better control your blood sugar.
What Does Cortisol Do?
Cortisol is a hormone that is made by the adrenal glands, which are on top of your kidneys. It helps keep a lot of important things in check, like:
Metabolism: the process of getting energy from sugars, fats, and proteins.
Immune Response: decreasing inflammation when you are stressed or hurt.
Blood Pressure: making sure your cardiovascular system is functioning properly.
Blood sugar: Putting glucose into your blood when your body needs energy quickly.
Cortisol levels change throughout the day on their own. In the morning, when they're at their highest, they are released to help you wake up. When they're at their lowest, they let you rest and sleep.
But long-term stress, bad habits, or even not getting enough sleep can keep cortisol levels high for too long, which can cause health problems like trouble controlling glucose.
Having Your Level Checked to See if Cortisol Detox Needed
You can get your cortisol levels checked if you think they are impacting your health. Some common ways are:
1. Blood Test: This is done in the morning, when cortisol levels are highest and it checks how much cortisol is in your blood.
2. Saliva Test: Usually done several times a day to see how things change throughout the day and is a good way to see how patterns change over time.
3. The Urine Test: This measures the amount of cortisol in the body over the course of 24 hours and shows you more about how much cortisol your body is making.
If you think you need to be tested, talk to your doctor or nurse. High levels of cortisol can be a sign of long-term stress, Cushing's syndrome, or other health problems.
How Cortisol Changes Blood Sugar
Cortisol plays a major role in keeping your blood sugar regulated. How it works:
Getting Energy from Glucose: Cortisol tells your liver to put sugar (glucose), that it has stored, into your bloodstream so that your body will have the energy it needs to deal with stress.
Insulin Resistance: If your cortisol levels stay high for a long time, your cells may not respond as well to insulin. Insulin is a hormone that helps move glucose from your blood into your cells. Over time, this makes blood sugar levels rise.
Hunger: Cortisol can make you crave sugary or high-carb foods, which makes your blood sugar rise even more.
Trouble Sleeping: High cortisol levels can make it harder to sleep, which can make glucose regulation worse because your body processes sugar less efficiently when you're tired.
Over time, having high levels of cortisol can cause insulin resistance and raise the risk of prediabetes and Type 2 diabetes.
Cortisol Detox: 15 Ways to Improve Your Blood Sugar
The good news is, there are easy, natural things you can do to lower your cortisol and make your blood sugar better.
These 15 tips will help you with cortisol detox:
1. Take some deep breaths for 5-10 minutes. Your parasympathetic nervous system is activated when you take deep breaths. This lowers cortisol. Inhale deeply for four seconds, hold it for four seconds, and then let it out for six seconds.
2. Get enough sleep: Every night, try to get 7 to 9 hours of good sleep. Blood sugar levels get out of hand when you don't get enough sleep because cortisol levels rise. To sleep better, make a routine that calms you down before bed.
3. Go to the gym often. Exercises with a moderate level of intensity, like walking, yoga, and swimming, can all help lower cortisol. But don't do too much, because hard exercise can temporarily make cortisol levels go up.
4. Eat meals that are well-balanced. Each meal should have fiber, healthy fats, and protein to keep blood sugar stable and stop cortisol from making you feel hungry.
5. Drink less coffee. Too much coffee can raise cortisol levels. You should only drink one or two cups of coffee a day. Peppermint or chamomile teas are a good substitute.
6. Practice gratitude every day. Write down three things you're grateful for. The stress and cortisol levels go down when you are thankful.
7. Spend some time outdoors. If you want to calm down and lower your stress hormones, you can walk in the park, sit by a lake, or even work in your garden.
8. Try adaptogenic herbs. Some herbs, like ashwagandha, rhodiola, and holy basil, may help your adrenal glands stay healthy and lower cortisol. Talk to your doctor or nurse before taking any supplements.
9. Drink plenty of water. When you're thirsty, your body can become stressed and your cortisol levels can rise. Every day, try to drink 8 to 10 glasses of water.
10. Use screens less often. Stress levels can go up if you spend too much time on phones, computers, and TV, especially right before bed. Cut down on the time you spend in front of a screen, and at night, wear glasses that block blue light.
11. Eat a lot of omega-3 fatty acid-rich foods. Almonds, flaxseeds, salmon, and walnuts are all good for you because they lower cortisol and keep glucose levels steady.
12. Take warm baths. Cortisol levels can go down when you feel calm and relaxed like in a warm bath.
13. Give aromatherapy a try. Some essential oils that can help you relax and feel less stressed are sandalwood, chamomile, and lavender.
14. Spend time with people you enjoy. Having fun with family and friends makes you feel better, which lowers your stress and cortisol levels.
15. Have more fun. When you laugh, chemicals called endorphins are released that make you feel good. Spend time with people that make you laugh or watch a funny movie.
How these cortisol detox steps can help lower blood sugar
Decreasing cortisol levels has a direct effect on your blood sugar:
1. More sensitive to insulin: When your cortisol level drops, insulin works better in your cells. This lets glucose get from your blood to your cells, where it can be used properly.
2. Stable blood sugar: Your blood sugar will stay more stable if you can stop the glucose spikes that are caused by stress.
3. Makes you want sugary foods less: When cortisol levels drop, many people want sugary or high-carb foods less. This will help your blood sugar stay the same.
4. Better Sleep, Better Glucose: Getting a better night's sleep helps your body use glucose properly and keep blood sugar levels in check.
5. Lowers Inflammation: Many strategies that lower cortisol also lower inflammation, which is linked to better metabolic health in general.
Being aware of and effectively managing cortisol thorugh a cortisol detox is an important part of lowering blood sugar and improving health in general.
By doing these 15 easy things, you can naturally lower your stress, make your body more sensitive to insulin, and live a healthier, more balanced life. Little changes can have a big effect.
Begin with just one or two ideas today and add to them as you go. Your body and blood sugar will be grateful. To learn about more ideas to better manage your glucose, call to talk directly with me!
About the Author
Hi! I’m Beth, a Registered Nurse and Certified Diabetes Educator. I provide diabetes coaching for newly diagnosed people with diabetes and also work with people who have been living with diabetes for some time.
With 1:1 coaching, you will feel empowered and supported to confidently manage your diabetes effectively - without it controlling your life! I can help you make sure that you feel good, stay in optimal health and take care of your well-being at all times.
First call is on me! Let’s talk.
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