Looking to find out what cortisol cocktails are and how they help to lower cortisol levels?
Do you ever feel like stress has a tight grip on your life? Do you suffer from the constant feeling of tension? Restless nights? Constant cravings?
Excess weight you just can’t lose?
You may suffer from high cortisol levels from high stress…
Personally, as a 40+ mom of two, I’ve felt tired, stressed and slightly depressed since I gave birth to my kids 10 and 7 years ago and am still trying to get back to the fun, energetic me that I haven’t seen since pre-mom me.
The physical and mental changes that come from having children while dealing with PCOS and excess weight gain from the pandemic have definitely increased my stress levels, leaving me feeling totally burned out!
While healthy changes can lower stress, they can be hard to incorporate into a busy lifestyle that never stops.
That’s where the cortisol cocktail comes in, offering a refreshing (and delicious!) solution to help you unwind and take charge of your well-being.
But first, let’s talk about cortisol.
What exactly is it?
How can a cocktail help?
I’ll explain everything below and share a list of cortisol-reducing foods to incorporate into your diet as well to further reduce your cortisol levels.
*this post contains affiliate links*
What Is Cortisol?
Cortisol is a hormone produced by the adrenal glands in response to stress. It’s often referred to as the body’s “stress hormone” because its levels tend to rise during times of stress. While cortisol is essential for regulating various bodily functions, such as metabolism and immune response, too much of it can wreak havoc on your health. Women who suffer from Polycystic Ovarian Syndrome, like myself, have also been found to have higher levels of cortisol.
When cortisol levels remain elevated for prolonged periods, it can lead to a range of negative effects on the body. These may include increased blood pressure, impaired cognitive function, weight gain, digestive issues, and even a weakened immune system. In essence, high levels of cortisol can leave you feeling constantly on edge and vulnerable to a host of health problems.
That’s why it’s crucial to find ways to lower cortisol levels and manage stress effectively. One way to do just that is by indulging in a cortisol cocktail or eating foods known to lower cortisol levels. This concoction combines ingredients known for their stress-relieving properties, helping to promote relaxation and restore balance to your body and mind.
What Are The Symptoms of High Cortisol?
High cortisol levels, often associated with chronic stress, can manifest in a variety of physical and psychological symptoms. Here are some common signs that indicate elevated cortisol levels:
- Weight Gain: High cortisol levels can lead to increased abdominal fat deposition, even in individuals who are otherwise maintaining a healthy diet and exercise routine.
- High Blood Pressure: Cortisol helps regulate blood pressure, but constantly elevated levels can contribute to hypertension, increasing the risk of heart disease and stroke.
- Insomnia: Cortisol plays a role in regulating the sleep-wake cycle. Elevated cortisol levels can disrupt this cycle, leading to difficulty falling asleep or staying asleep throughout the night. If you tend to wake up at the same time in the middle of the night, you may be suffering from high cortisol.
- Muscle Weakness: Prolonged exposure to high cortisol levels can lead to muscle breakdown and weakness, making physical activities more challenging.
- Fatigue: While cortisol is often associated with the body’s stress response, prolonged elevation can lead to fatigue and a feeling of burnout.
- Anxiety and Irritability: Cortisol is involved in the body’s response to stress, so elevated levels can exacerbate feelings of anxiety, irritability, and nervousness.
- Impaired Cognitive Function: Chronic stress and high cortisol levels can impair memory, concentration, and overall cognitive function, making it difficult to focus and think clearly.
- Digestive Issues: Cortisol affects how you digest food and high levels can lead to symptoms such as stomach pain, bloating, and changes in bowel habits.
- Suppressed Immune Function: While cortisol initially suppresses inflammation as part of the stress response, chronic elevation can weaken the immune system, making you more susceptible to infections and illnesses.
- Menstrual Irregularities: In women, high cortisol levels can disrupt the menstrual cycle, leading to irregular periods or even cessation of menstruation (amenorrhea) and high cortisol is a common side-effect of women with PCOS.
- Puffy or “Moon” Face: “Moon face” is a term used to describe a specific physical change that can occur in some people who have high levels of cortisol in their bodies for a long time. When cortisol levels are too high, it can cause the body to retain more water and salt, leading to swelling in certain areas, particularly the face.This swelling can give the face a rounder, fuller appearance, resembling the shape of a full moon hence the term “moon face.” It’s often most noticeable in the cheeks and around the eyes, causing them to look puffy.
- Higher Insulin Levels: High cortisol can increase blood sugar levels and impair insulin secretion, which can make the effects of insulin resistance worse and lead to weight gain, a symptom that is quite common in women with PCOS.
- Cravings For Sugar or Carbs: High stress can wreak havoc on your healthy eating habits by increasing your cravings for unhealthy foods, which further add to weight gain and poor health.
If you’re experiencing persistent symptoms of high stress, consider healthy eating, exercise and calming activities (I list some further down the article).Always consult your doctor if you think you have high are generally not feeling your best.
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What Is A Cortisol Cocktail/Mocktail?
A cortisol cocktail is like a special drink that can help you feel less stressed out. It’s made with ingredients that are good for your body and can help lower the level of cortisol, which is a hormone that goes up when you’re stressed. For the purposes of better health, this cocktail is alcohol free, so it’s really a mocktail for your hormones!
Cortisol cocktails usually include ingredients like green tea, avocado, banana, spinach, and a bit of honey for sweetness. These ingredients have nutrients that are known to help your body relax and feel better. To make a cortisol cocktail, you just put all the ingredients in a blender, mix them up until they’re smooth, and then pour the mixture into a glass. It’s that easy!
The key benefits of a cortisol cocktail include:
- supporting adrenal health
- replenishing much-needed minerals
- boosting energy; and
- balancing electrolytes.
The key components of a cortisol mocktail are vitamin C, potassium and (sodium) salt, among other cortisol reducing ingredients listed below.
Sample Cortisol Cocktail Recipe:
- Ingredients:
- 1 cup of brewed green tea (rich in L-theanine, a compound known for its calming effects)
- ½ an avocado (loaded with healthy fats that support adrenal function)
- 1 small banana (a good source of potassium, which helps regulate blood pressure)
- ½ cup of spinach (packed with magnesium, a mineral that aids in stress reduction)
- ½ teaspoon of honey (for a touch of natural sweetness – substitute with Stevia or monk fruit as you wish)
- 1/4 teaspoon of sea salt
- A handful of ice cubes
- Instructions:
- Combine all the ingredients in a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy!
Not only is the cortisol cocktail delicious, but it’s packed with nutrients that can help lower cortisol levels and promote relaxation. Plus, it’s a refreshing way to take a break and nourish your body when stress levels are running high (because who doesn’t enjoy a healthy cocktail now and again?).
In addition to sipping on a cortisol cocktail, incorporating stress-busting foods into your diet can further support your efforts to keep cortisol in check. Here are some of the best foods to help lower cortisol levels:
More cortisol cocktail recipes to try include:
- Lavender Calming Lemonade Cortisol Cocktail – After 40 Glow
- Orange Adrenal Cocktail – The Tastes of Life
- Blackberry Lemonade Cortisol Cocktail – The PCOS Nutritionist
Tip: Use freshly squeezed juice or frozen berries to avoid excess sugars and additives that come in store-bought juices when you can!
Top Foods to Lower Cortisol:
Incorporating foods that naturally lower cortisol into your daily meals and snacks is another great way to reduce the effects of cortisol. Below are some cortisol-reducing foods to try:
- Oats: Rich in complex carbohydrates that can help stabilize blood sugar levels and reduce stress.
- Fatty fish (such as salmon and mackerel): High in omega-3 fatty acids, which have been shown to decrease cortisol levels.
- Nuts and seeds (like almonds and pumpkin seeds): Packed with magnesium and other nutrients that promote relaxation.
- Dark chocolate: Contains antioxidants that can help lower cortisol levels and improve mood.
- Berries (such as blueberries and strawberries): Loaded with vitamin C, which has been linked to lower cortisol levels in response to stress.
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Other Ways To Naturally Reduce Cortisol:
Healthy Eating: Reducing your intake of processed, refined foods and focusing on a healthy diet can work to lower high cortisol. I share how I lost 23 pounds with a dietitian and portion-controlled meal plan here.
Physical Activity: You don’t have to go to the gym to get in healthy movement each day. 20 minutes of activity like walking, biking, hiking or weight lifting can relieve stress and reduce cortisol while improving your physical health.
Sleep: Quality sleep is essential for stress reduction and hormone regulation. Go to sleep at the same time each night, avoid caffeine four hours before bed and stay off your mobile devices at least one hour before going to bed.
Self Care: Taking care of yourself is something that is often the last thing on your daily to-do list, but stress reducing activities and self care are so important for calming your nervous system and nourishing your mental health. Take time to do something that reduces your stress levels, like taking a bath, yoga, reading, painting – whatever it is that helps you relax!
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Remember, stress may be a part of life, but it doesn’t have to control you.
With the right tools and strategies (or a cortisol cocktail or two), you can keep cortisol in check and embrace a healthier, happier you. Cheers to that!
