09/02/2026
Cortisol. A blessing and a curse.
I have struggled A LOT over the past 12 months and although I try to hide it at work, I am sure some of it shone through in all its glory!
Tiredness, hot flushes, not being able to settle.
Over the past 6 months I have taken on board trying to regulate my body. I am not allowed HRT either so this just added to my list of woes.
I took a deep dive and Cortisol was coming up A LOT in my research.
What is it and why is it ruining my life?
It is not explained to us what cortisol is. We get told..it's menopause/seasonal disorder/depression/eating the wrong foods(bloat- weight gain) etc etc.
And while each of those are totally relevant, there are ways which we could help to balance these out naturally. Although this is not to say you should come off any prescribed medication!
You may see a lot of adverts advising of ways to reduce cortisol - supplements, gummies etc. These only scratch the surface. There are so many natural ways you can balance your cortisol healthily within your day to day life.
Cortisol: What It Is & What It Does
Cortisol is often called the stress hormone, but it’s actually a vital survival hormone.
The good side of cortisol
In healthy balance, cortisol:
*Helps you wake up in the morning
*Regulates blood sugar
*Supports energy, focus, and motivation
*Helps control inflammation
*Aids your body in responding to short-term stress
Cortisol is meant to rise in the morning and fall in the evening.
The bad side (when cortisol is too high or poorly timed)
Problems occur when cortisol is:
*Chronically high
*Spiking at the wrong times (especially evening/night)
*Not switching off after stress
Common Causes of Cortisol Spikes
Physical:
*Poor or broken sleep
*Blood sugar dips (skipping meals, long fasting)
*Chronic pain or inflammation
*Illness or infection
*Dark mornings
Emotional / Nervous System:
*Ongoing stress or worry
*Emotional suppression
*Trauma or long-term overwhelm
*Feeling unsafe or unsupported
Lifestyle:
*Excess caffeine
*Over-exercise
*Bright light at night
*Screen use late evening
Hormonal:
*Menopause or perimenopause
*Oestrogen suppression (e.g. tamoxifen)
*Thyroid imbalance
Effects of Long-Term High Cortisol
Emotional & Mental Effects:
*Anxiety or constant “on edge” feeling
*Low mood or burnout
*Poor concentration or brain fog
*Emotional numbness or tearfulness
*Sleep disturbance & vivid dreams (taking magnesium supplements before bed can have this effect too!)
Physical Effects:
*Weight gain around the abdomen
*Fatigue but difficulty resting
*Hot flushes or temperature swings
*Muscle tension (neck, jaw, shoulders)
*Digestive issues (nausea, IBS type symptoms)
*Lower immunity
*Headaches or migraines
Ways to Reduce Cortisol Naturally
*Nervous System Regulation (most effective)
*Breathwork (long exhale breathing)
*Reiki, reflexology, craniosacral therapy
Gentle massage (especially neck, shoulders, scalp) Thai Foot Massage, Lymphatic Drainage
*Safe touch and grounding practices
Light & Sleep
*Morning daylight exposure
*Dim lights in the evening
*Consistent bedtime routine
*Blood Sugar Support
*Regular meals
*Protein & healthy fats
*Avoid long fasting windows if sensitive
Lifestyle Shifts
*Reduce caffeine (especially after midday)
*Gentle movement (walking, stretching, yoga)
*Time in nature
*Emotional expression (journaling, talking, creative outlets)
Key Takeaway
Cortisol is not the enemy, it’s about rhythm and balance.
When the body feels:
safe
supported
nourished
rested
cortisol naturally settles.
After searching what some of the best treatments are to help lower cortisol, I realised I offer most of the top recommended ones.
I have combined some of them into treatment tailored to help lower cortisol levels in a safe, balanced manner.
If you would like to try this, it is available to book on my website.
For this week only, you can purchase it and choose your availability on the website for £45, normal price will be £65 for the 2 hour treatment.
https://www.heartandsoleholisticswirral.com/
