Cortisol Detox: Health Benefits, Risks and What to Ask Your Provider

Cortisol is produced by the adrenal glands, small glands on top of your kidneys. The pituitary gland plays a crucial role by releasing adrenocorticotropic hormone (ACTH), which stimulates cortisol production. This hormone helps convert food into energy, reduces inflammation and maintains healthy blood pressure and blood sugar levels. Because the adrenal glands produce cortisol, which is linked to stress responses, cortisol is often referred to as the “stress” hormone.

“Cortisol isn’t a toxin you need to get rid of,” says Dr. Sreshtha Singh, who sees patients at Beaufort Memorial Palmetto Medical Group in Bluffton. “That said, a cortisol detox aims to lower stress by reducing cortisol levels and can help you live a healthier, less stressful life.”

Keep reading to learn what a cortisol detox is and whether it can improve your quality of life. As usual, talk to your primary care provider before making big changes in your lifestyle.

What Is a Cortisol Detox?

A “cortisol detox” isn’t a prescribed medical treatment. Instead, it refers to the idea that adopting certain healthy habits can help decrease overall cortisol levels and, in turn, lower stress. Examples of these habits include:

• limiting caffeine and screen time
• Getting more sleep
• Eating a balanced diet
• Practicing meditation

Read More: Understanding Stress Hives

Symptoms of High Cortisol

Your body needs cortisol to function, but you can have too much of a good thing. If you maintain high cortisol levels over a long period, you may develop Cushing’s syndrome. This rare condition can cause a variety of unwanted symptoms. Some of these, according to the National Institute of Diabetes and Digestive and Kidney Diseases, include:

• Fat stores at the base of the neck
• Rounded face
• Stretch marks on the abdomen, breasts and other areas
• Weakened muscles
• Weight gain for no known cause

Cushing’s syndrome can significantly increase the risk of serious health issues, such as high blood pressure, Type 2 diabetes and heart attack. The main causes of Cushing’s syndrome include:

• Long-term, high-dose use of cortisol-like glucocorticoids — This is the most common cause of the condition.
• Pituitary tumors — These tumors produce excess ACTH, which accounts for about 80% of cases that are not linked to glucocorticoid medication.
• Adrenal gland tumors — In some cases, a tumor on the adrenal gland itself may produce excess cortisol.

Read More: Stress SOS – Calm the Chaos

How to Check Your Cortisol Levels

A cortisol test is required to measure your cortisol levels. This simple test requires a bit of urine, saliva or blood. A laboratory expert then reviews your sample to check how much cortisol is in your body.

“Cortisol levels are constantly changing throughout the day, following a natural rhythm known as the cortisol curve,” says Dr. Singh. “Your body typically produces more cortisol in the morning, which gradually declines as the day progresses, reaching its lowest levels at night before bed. Therefore, you shouldn’t put too much stock in a single cortisol reading.”

Habits That May Help

Though you can’t rid your body of all cortisol, you can take steps to keep your levels in check without a cortisol detox. It starts with healthy lifestyle habits.

• Eat anti-inflammatory foods — Eat fruits, vegetables and other whole foods. At the same time, avoid processed foods.
• Learn deep breathing exercises — Taking controlled, deep breaths or practicing meditation is a powerful tool. Controlled breathing stimulates your parasympathetic nervous system, known as the “rest and digest” system, which can help lower cortisol levels. This technique is an effective way to manage stress in the moment and contributes to long-term stress reduction.
• Limit caffeine — Research indicates that caffeine may increase cortisol. Over time, this may negatively affect your immune system’s response.
• Practice good sleep hygiene — Poor sleep caused by insomnia, working night shift or other sleep disorders can raise cortisol levels. Prioritizing sleep is a natural way to work toward cortisol detox.

Foods and Cortisol

If you’re committed to lowering your body’s stores of cortisol, keep the right foods in your pantry. Good options include foods with the following:

• Magnesium — Spinach, almonds, pumpkin seeds, quinoa
• Omega-3 fatty acids — Salmon, trout, mackerel, sardines, chia seeds, walnuts
• Protein — Chicken breast, lean beef, legumes, Greek yogurt, lentils
• Vitamin B — Beef liver, milk and yogurt, brown rice, eggs

What the Evidence Says About Lowering Cortisol

To date, many questions remain about the effects of a cortisol detox and reduced stress. That said, there’s a known connection between stress and cardiovascular health problems. High cortisol can increase your risk for high blood pressure, heart attack and stroke.

“Researchers have yet to find a definitive treatment for high cortisol,” Dr. Singh says. “While there are no proven over-the-counter treatments for high or low cortisol, the best approach is to fire on all fronts—reduce stress, eat healthy fats, exercise regularly, manage chronic diseases and make other good choices.”

Read More: Three Steps to Less Morning Stress

What to Ask Your Provider

Your adrenal gland pumps a big surge of cortisol into your body every morning. This helps you wake up and start your day strong. Over the course of the day, cortisol levels drop. By the time you’re ready to go to bed, your levels are low, making it easier to sleep. This is known as your cortisol cycle.

“Instead of worrying about a cortisol detox, ask how you can help your body obtain and maintain healthy cortisol cycles,” Dr. Singh says. “This helps you make the most of your cortisol, so you feel and function your best.”

In Conclusion: Cortisol Detox — Is It for You?

Though a cortisol detox is not a formal medical treatment, it can help improve your health.

• To reduce your cortisol levels naturally, practice healthy eating, stress management and better sleep.
• Chronically high cortisol levels can be associated with serious conditions like Cushing’s syndrome. Laboratory testing can give an accurate measurement of your current cortisol levels.
• Before making significant lifestyle changes, consult your healthcare provider for personalized guidance.

Make an appointment with a Beaufort Memorial primary care provider today.