Stress is routine in everyday life, especially in a world with busy schedules, train delays and screaming headlines more alarming than the next.
Some of it is good, lighting a metaphorical fire under you, helping focus levels and initiating ‘fight or flight’ mode.
But too much of it - the sort that makes that vein throb in your forehead - can put a serious strain on physical and mental wellbeing.
High levels of stress also trigger cortisol production. Too much of this hormone can lead to a roster of health issues, including high blood pressure, weight gain and serious conditions such as Cushing’s syndrome. High cortisol is also linked to an increased chance of developing Type 2 diabetes, heart trouble, osteoporosis and mental health conditions like anxiety, depression and sleep problems.
If you’re experiencing such symptoms, but you’re not sure if cortisol is to blame, there are at-home tests you can order to see how high your cortisol levels are.
For more on the hormone and how to lower it, we spoke to Ian Budd, Pharmacist and medical adviser for Chemist4U and GP Dr Tatiana Mandavia for expert advice.
What triggers cortisol?
“Cortisol is a hormone produced by your adrenal glands, located at the top of each kidney,” explains Budd. “It’s often called the “stress hormone” because your body releases more of it when you’re stressed or in danger. Cortisol helps you react quickly in emergencies by increasing your energy and alertness, in addition to having important roles in controlling blood sugar, blood pressure and reducing inflammation.”
How much is bad?
Budd continues: “Cortisol levels naturally fluctuate throughout the day, typically peaking in the morning and dropping to their lowest at night. Short bursts of high cortisol are normal and can be helpful, but problems arise if your body produces too much cortisol over a long period.
This can happen due to ongoing stress, certain medications like steroids, or rare conditions such as Cushing’s syndrome, a condition that’s caused by having too much cortisol in the body. People with Cushing’s syndrome often gain extra fat on their chest, tummy, neck or shoulders. Their face may also look red and puffy.”
Who is most likely to have raised cortisol?
“People who are under chronic stress are the most likely to have elevated cortisol” says Dr Mandavia. “This could be due to work pressure, relationship issues, financial stress or even overtraining at the gym. Shift workers, new parents, and people with irregular sleep patterns are also more vulnerable, since disrupted sleep throws off cortisol’s natural rhythm”. But it’s not all to do with lifestyle choices, as the GP goes to to say. “Certain medical conditions, like Cushing’s syndrome or depression, can also cause raised levels.”
Is cortisol always a bad thing?
“Not at all. Cortisol gets a bad rep, but it’s actually essential for helping your body function properly”, Dr Mandavia explains. “It plays a role in regulating your metabolism, blood sugar levels, energy, and even helps manage inflammation. The problem only arises when cortisol is elevated all the time. Think of it like caffeine: a little can give you a boost, but too much for too long can leave you burnt out.”
How can I lower my raised cortisol levels?
Budd weighs in: “Getting enough good-quality sleep is crucial because it helps keep your hormones balanced. Eating a healthy, balanced diet rich in fruits, vegetables, wholegrains and healthy fats can support your body. Omega-3 fatty acids found in oily fish, nuts and seeds may specifically help lower cortisol, too.
Regular exercise, even something as simple as a short walk, can reduce stress levels. Practising mindfulness, meditation or deep breathing exercises can help you relax and bring cortisol down.”
Dr Mandavia agrees that breathwork can help promote calmness, while yoga and light resistance training helps too. She finishes: “Eating regularly, staying hydrated, and cutting back on caffeine and sugar also play a big role in keeping cortisol balanced.”
What products can help reduce high levels of cortisol?
“Some products and supplements may help lower cortisol, but it’s important to discuss these with your pharmacist or GP before starting them. Omega-3 supplements, such as fish oil, may also help reduce cortisol in some people,” says Budd. “Adaptogenic herbs like ashwagandha and rhodiola are sometimes used to manage stress, but more research is needed, and they may interact with other medications. Probiotic foods, including kefir, sauerkraut and kimchi, can support gut health, which has a potential link to improving stress.”
Struggling with sleep? Dr Mandavia suggests “a good quality magnesium spray or lavender pillow mist can help to relax in the evening.” For daytime, try magnesium supplements. “Magnesium, especially in glycinate or citrate form, is brilliant for relaxing the nervous system, and L-theanine (found in green tea or as a supplement) can promote calm without drowsiness.”
Since everyone responds to stress differently, both experts agree that it’s best to check with an expert before adding anything new to your routine.
The short of it? Manage those high stress levels, and cortisol should take care of itself. See the best stress-busting, mood-raising products to help curb high cortisol below.
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Muse 2 headband
Want to try out meditation but feel sceptical that it won’t actually have an impact? Well, the Muse 2 headband uses multiple sensors to provide real-time updates and feedback on your heart rate, breathing, brain activity and body movements while you’re meditating.
Not only does the Muse 2 track your activity, but it also guides you by using advanced signals to interpret your mental activity. This then translates into the sound it plays: a peaceful mind results in chirping birds whereas a less focused mind will lead to rain and thunder. After each session, you can assess your results and read the tailored feedback provided. The headband can also be worn at night and it can either track your sleep in silence or play responsive stories with sleep induction technology.
Buy now £239.99, Healf
Morphée sleep aid
Created by mattress and good night specialists, eve, this screen-free sleep aid uses quick guided meditation to help you relax at any time during the day. Each session either lasts eight or 20 minutes so it is perfect for fitting in around even the busiest of days. Its beautiful wooden design will allow the sleep aid to fit perfectly in any house, with any décor.
What we like most about this gadget is that the guided meditation sessions are easy to follow. So, if you find it hard to focus and your mind often wanders when you try to relax then these soothing sessions could work wonders. The range of sessions that the sleep aid offers, 200 to be precise, means you will never get bored listening to the same guide with the same voice.
Buy now £73.95, Amazon
Vitabiotics Ultra Omega-3 Fish Oils Capsules
The most value-for-money omega-3 supplement on the market, Vitabiotics offers a budget-friendly supplement for those looking to enter into the world of fish oil without breaking the bank. With fish oil sources from sustainable fisheries, a serving of two capsules contains 355mg of EPA and 235mg of DHA.
Buy now £6.33, Amazon
Shakti Premium Acupressure Mat
Handmade in India, Shakti pays all employees a fair living wage as well as provides an emergency medical fund and investment in the education of their children. Each one comes with a label featuring the name of the person who made the mat and a QR code you can scan to see more of the process.
The Shakti acupressure mat claims to be longer than most on the market for maximum body reach. The spikes are clipped on to avoid the use of glue and are described as “everlasting” so the mat should stand the test of time. The mat also comes in a light version for beginners and advanced for those who are more experienced with acupuncture.
Buy now £74.00, Amazon
Therabody SmartGoggles
Masters of percussive massage, Therabody has recently released a heated eye and temple massager to reduce stress and soothe migraines through a combination of heat and vibration.
Buy now £88.99, Amazon
Nu Mind Stress Support Supplement + Probiotic Blend
Nu Mind not only supports your stress levels with a healthy cocktail of brilliant adaptogens and vitamins, but it also takes the stress out of portioning your supplements and ensuring you have all the right kinds to promote your overall health and well-being.
Each sachet contains six different supplements for six powerful health benefits which can be taken in the morning, which together deliver: vitamins B, C, D3, zinc, iron, iodine, magnesium, ashwagandha, KSM66, rhodiola, rosea, bacopa monniere, lemon balm, black pepper, l-theanine, lavender, passion flower, chamomile and a blend of 15 different probiotic strains.
Fans of Nu Mind report better sleep, enhanced mental clarity and focus, reduced tiredness and fatigue, boosted gut health, boosted immune system and an overall reduction in feelings of stress and anxiety.
Buy now £53.54, Amazon
Medcursor Foot Massager Machine with Heat Function
Give tired, achy trotters some R&R with this massaging machine, which comes with a heat function to help relax the limbs more effectively. There are two compression levels on the instep and heel for extra attention in pressure points, while deep kneading brings relief to other parts of the sole elsewhere. The heat feature can be switched off while the automatic shut-off occurs after 15 minutes if your session is so good you doze off (easily done).
Buy now £69.99, Amazon
OTO CBD Sleep Drops - 1500MG CBD
While OTO’s CBD Sleep Drops might be designed to help you snooze, they’ll help you calm down throughout the day, too. Perfect for nighttime (especially if you’re an anxious sleeper or struggle to settle down for the night) or when you’re winding down in the evenings, these high-powered drops have a refreshingly minty flavour and promise no grogginess the following morning.
Pure OTO’s CBD is also infused with soothing lavender, calming butterfly pea flowers and fresh field mint curated to help you doze off.
Buy now £69.00, OTO
Wild Food-Grown Magnesium Supplements
Magnesium has some key benefits for the body, including promoting healthy bones and teeth, aiding muscle recovery, reducing tiredness and relaxing the body. Coined ‘nature’s tranquiliser’, magnesium is said to help calm frazzled minds in order to promote better mental health.
You will need to take 4 capsules a day, so this supplement is a little more of a commitment, but one that plays dividends. Take four capsules a day; two in the morning after breakfast and two in the evening 1-2 hours for a better night’s sleep and calmer days.
Buy now £15.60, Wild Food
anatomē Relax + Sleep Chamomile Bath Salts
Feel restored from head to toe with the pick-me-up that these anatomē bath salts provide. With magnesium flakes, they have been designed first and foremost to encourage sound slumber, which is enhanced by the inclusion of sage.
To ensure that the formula remains every bit as invigorating and calming as you would hope for in a bathtime experience, there are chamomile, lavender, mint and rose for a floral, herbaceous soothing effect.
Buy now £30.00, anatomē
L’Occitane Lavender Foaming Bath
There’s a reason why L’Occitane’s Lavender Foaming Bath is a bestseller. The addictive aroma promotes calm and relaxation as soon as you breathe it in. A little goes a long way to producing a full-flowing effervescent and the bottle is refillable to help reduce waste.
Buy now £23.60, Amazon
Vitabiotics Sleepnite Valerian 30 Tablets
Improve your natural sleep quality with this valerian-based supplement. The named ingredient has long been a part of traditional herbal medicine and there are studies that suggest it will encourage you to fall asleep quicker, deeper and for longer. It can be used on an ad hoc basis when you’re feeling anxious and stressed in order to relax and doze off.
Buy now £9.99, Superdrug
Elemis De-Stress Massage Oil
Elemis knows what's what in the spa world so it makes sense that the brand's massage oil is a firm favourite of ours. The Elemis De-Stress Massage Oil is one you'll reach for after long days when you need a little relaxation in oil form instead of a glass of wine.
With its potent blend of essential oils, including rosewood, melissa, marjoram, geranium, rosemary, lavender and chamomile, it ticks all the boxes for calming you down and providing a nourishing and hydrating experience. Expect moisturised and supple skin and a calmer mind at the same time.
Buy now £46.00, Amazon
Susanne Kaufmann Pillow Spray Calming
Put restful slumber firmly on your agenda with Susanne Kaufmann’s answer to ever elusive sleep. Make your bedroom a sleep haven by spritzing this spray onto your pyjamas and linen. Stress will melt away with the scent of lavender and orange, leaving you feeling calm from head to toe.
Buy now £25.00, Cult Beauty
Breathe In, Breathe Out by Stuart Sandeman
Pick up this Sunday Times best-selling for your introduction to all things breathwork. Author Stuart Sandeman discovered breathwork following a personal tragedy and has since helped thousands of readers transform their lives via their breath. In Breathe In, Breathe Out, Sandeman delineates how breath control can change the way you think and feel. The text will help you with a plethora of issues such as poor sleep, anxiety and stress.
Buy now £10.79, Amazon
