Stress levels these days are unprecedented, and your body’s working overtime to cope with all that stress---whether you realize it or not. Some people are so stressed that they’re turning to cortisol blockers. What are they? And are the claims bogus or true? Let’s explore.
First, what is cortisol?
The hormone that regulates your body’s response to stress is called cortisol. It’s produced by the adrenal glands, which sit on top of each kidney. When a stressful situation triggers your brain’s “fight or flight” response, those adrenal glands release cortisol into your bloodstream, which puts your body on high alert.
Cortisol levels rise and fall naturally throughout the day (they should be highest right before you wake up and lowest before bed), and are involved in all kinds of physiological processes, including regulating metabolism, suppressing inflammation, regulating blood pressure, increasing and regulating blood sugar, and helping control your sleep-wake cycle, the Cleveland Clinic says.
You don’t need science to tell you too much stress is no good, but overexposure to cortisol in your body can increase your risk of weight gain, sleep problems, and anxiety, among other things, the Mayo Clinic warns. Keeping your cortisol levels in check, then, can help you stay healthier in the long run.
What’s the deal with cortisol blockers?
Cortisol blockers are medications or supplements created for the purpose of helping to decrease the amount of cortisol your body produces.
When your cortisol levels stay too high for too long, it can cause a rare disorder called Cushing syndrome. In that case, a doctor might prescribe a cortisol-blocking medication like ketoconazole, mitotane, metyrapone, or osilodrostat.
But you might also see cortisol blockers marketed as training, weight loss, and stress relief supplements. Is there any truth to these claims? One cortisol blocker, phosphatidylserine, was investigated in 2006---and a report in the journal Sports Medicine found no clear effect on training and performance. Even before that, the Federal Trade Commission filed suit against companies marketing cortisol blockers for weight loss and stress relief.
Simply put, while it’s understandable to look for a way to stop stress in its tracks, if it sounds too good to be true, it probably is. Cortisol blockers are not a quick fix for when you’re in a stressful situation, and they’re not recommended for people merely looking to reduce their stress levels.
What’s more, contain ingredients that have strong biological effects and may conflict with other medications or conditions, and you should always do your research and talk to a doctor before trying any supplement.
How can you tell if cortisol levels are concerning?
A certain degree of stress is normal in our modern-day lives. But if that stress becomes long-term, you might notice symptoms like weight gain, especially in your face and abdomen; wide, purple stretch marks on your abdomen; muscle weakness in your upper arms and thighs; weak bones and fractures; excessive hair growth in people assigned female at birth; and high blood sugar and/or high blood pressure, the Cleveland Clinic reports.
If you’ve noticed any of those symptoms or you just feel like you’re more stressed than normal, you can take a blood test to determine your cortisol levels. Since cortisol levels change throughout the day, a cortisol blood test is usually done at least twice in one day---once in the morning and once later in the day, according to the National Library of Medicine.
Base’s at-home Stress Testing Plan involves measuring cortisol three times a day: once in the morning, when cortisol levels are at their peak; once in the afternoon, when levels stabilize; and once at night, when levels should be at their lowest.
Base’s Stress Testing Plan can also analyze other biomarkers that are affected by high levels of mental and physical stress to identify whether your cortisol levels are actually to blame or if something else is going on. Your body’s ratios of Testosterone and DHEA, for example, can provide insights about training overload or your body’s ability to manage stress successfully, while thyroid hormone imbalances increase the chance of bad sleep patterns and high stress.
What to do about elevated cortisol levels
Using lab tests to understand your cortisol levels can help you make informed, healthier choices---especially when the results come with personalized app-based diet and lifestyle plans.
Certain foods, like tea, chocolate, and fish oils might help lower cortisol, the Cleveland Clinic says, but your best bet is to eat a diet high in whole grains, fruits, vegetables, and polyunsaturated fat, according to recent research published in Nutrients. Herbs and natural supplements like ashwagandha, rhodiola, lemon balm, and chamomile have also been shown in studies to lower stress, anxiety, and/or cortisol levels.
Of course, so much about stress relief comes down to lifestyle changes. A good nights’ sleep is crucial for so many reasons, including the fact that missing just a few hours one night can spike your cortisol levels the next night, older research published in the journal Sleep found.
Exercise also reduces stress hormone levels, according to a recent study published in the journal Psychoneuroendocrinology. Practicing mindfulness can also alleviate the physiological markers of stress, a meta-analysis published in the Journal of Psychiatric Research concluded.
Bottom line: While cortisol blockers aren’t a recommended solution for stress, there’s a lot within your power when it comes to reducing your cortisol levels. Start by testing your cortisol levels to see what choices might make the most sense for your body.
