Cortisol and Oxidative Stress

Cortisol is the body's primary stress hormone, produced by the adrenal glands. It regulates metabolism, inflammation, blood pressure, and the sleep-wake cycle, while helping the body respond to stressors12. 

Chronic elevated cortisol levels are linked to oxidative stress, a process where excess free radicals damage cells and DNA, accelerating aging and contributing to conditions like anxiety and heart disease2.

Cortisol and Oxidative Stress

Prolonged stress activates the hypothalamic-pituitary-adrenal (HPA) axis, increasing cortisol production. Excess cortisol triggers the release of free radicals, overwhelming the body’s antioxidant defenses and causing oxidative stress. This imbalance damages cellular structures and is implicated in chronic inflammation and neurodegenerative diseases27.

Measuring Cortisol Levels

Cortisol is tested via:

• Blood tests: Normal levels at 8 a.m. range from 5–25 mcg/dL3.

• Urine/saliva tests: Used to track diurnal fluctuations, especially for conditions like Cushing’s syndrome or Addison’s disease39.
  Testing often requires multiple samples due to cortisol’s natural daily variations and sensitivity to factors like stress, caffeine, and sleep36.

Natural Ways to Reduce Cortisol

Diet and Supplements

• Prioritise whole foods: Fruits, vegetables, whole grains, and omega-3-rich foods (e.g., salmon, walnuts) stabilise blood sugar and reduce inflammation568.

• Limit caffeine and alcohol: Excess intake correlates with higher cortisol and anxiety68.

• Consider magnesium, vitamin B12, and adaptogens like ashwagandha to support adrenal health789.

Lifestyle Adjustments

• Exercise: Moderate aerobic activity (e.g., walking, yoga) lowers cortisol long-term, though intense workouts may temporarily raise it49.

• Sleep hygiene: Aim for 7–9 hours nightly; maintain a consistent schedule and avoid screens before bed46.

• Stress management: Deep breathing, meditation, and spending time in nature reduce cortisol within minutes468.

Behavioural Strategies

• Practice mindfulness: Even 5–10 minutes daily of meditation or journaling lowers stress reactivity68.

• Strengthen gut health: Fermented foods (e.g., kimchi, kefir) support the gut-brain axis, improving stress resilience8.

By integrating these strategies, cortisol levels can be managed effectively, reducing oxidative stress and promoting overall health.

Citations:

1. https://www.webmd.com/a-to-z-guides/what-is-cortisol
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC8470444/
3. https://my.clevelandclinic.org/health/diagnostics/22417-cortisol-test
4. https://www.bswhealth.com/blog/how-to-lower-cortisol-naturally-10-ways-to-reduce-stress-and-feel-great
5. https://www.healthline.com/nutrition/ways-to-lower-cortisol
6. https://www.hcahoustonhealthcare.com/healthy-living/blog/how-to-reduce-stress-hormones-5-ways-to-lower-cortisol-levels
7. https://www.henryford.com/blog/2020/05/how-to-lower-your-cortisol-levels
8. https://www.bbcgoodfood.com/health/wellness/how-to-lower-cortisol-levels
9. https://www.verywellhealth.com/how-to-lower-cortisol-7971460
10. https://www.medicalnewstoday.com/articles/322335
11. https://health.clevelandclinic.org/how-to-reduce-cortisol-and-turn-down-the-dial-on-stress
12. https://www.houstonmethodist.org/blog/articles/2024/may/what-is-cortisol-the-truth-about-this-stress-hormone/
13. https://www.ncbi.nlm.nih.gov/books/NBK538239/
14. https://www.mdpi.com/1422-0067/25/7/3776
15. https://pmc.ncbi.nlm.nih.gov/articles/PMC5128349/
16. https://www.sciencedirect.com/science/article/abs/pii/S0306453013000425
17. https://www.nature.com/articles/s41598-023-47926-8
18. https://hivnursing.net/index.php/hiv/article/view/1335
19. https://psychiatry-psychopharmacology.com/en/levels-of-cortisol-and-oxidative-stress-and-dna-damage-in-child-and-adolescent-victims-of-sexual-abuse-with-or-without-post-traumatic-stress-disorder-13735
20. https://www.healthline.com/health/cortisol-urine
21. https://www.sciencedirect.com/science/article/pii/S2772632023000053
22. https://www.schoen-clinic.co.uk/post/how-to-lower-cortisol-naturally-expert-insights-from-dr-daniel-masud
23. https://cms.illinois.gov/benefits/stateemployee/bewell/foodforthought/best-foods-to-reduce-stress.html
24. https://my.clevelandclinic.org/health/articles/22187-cortisol
25. https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body
26. https://en.wikipedia.org/wiki/Cortisol
27. https://www.yourhormones.info/hormones/cortisol/
28. https://www.cedars-sinai.org/blog/what-is-cortisol.html
29. https://medlineplus.gov/lab-tests/cortisol-test/
30. https://www.helpguide.org/mental-health/stress/what-is-cortisol
31. https://www.ijsrtjournal.com/article/Role-Of-Cortisol-in-The-Synthesis-of-Glutamate-During-Oxidative-Stress
32. https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1271521/full
33. https://www.webmd.com/a-to-z-guides/cortisol-test
34. https://www.ucsfhealth.org/medical-tests/cortisol-blood-test
35. https://pubmed.ncbi.nlm.nih.gov/28068807/
36. https://consensus.app/home/blog/everything-you-should-know-about-cortisol-tests/
37. https://www.testing.com/tests/cortisol/
38. https://www.medicalnewstoday.com/articles/322330

To access more articles and enjoy member benefits, join 

The Perfect Health HUB

The multi award winning HUB is hosted and facilitated by 

Master Health  Mentor Elaine  Godley