If you read our first cortisol blog post on recognising if your levels might be too high, you’ll already know that cortisol isn’t just a “stress hormone”, it’s also chemical that tells your body to stay in alert mode. Ace if you need a quick energy boost, but less ideal when you’re running on empty and trying to switch off at night. Even worse, when cortisol stays elevated for too long, it can throw out everything from your mood to your metabolism. And there’s an estimated 1.3 million adults in the UK thought to be living with Mild Autonomous Cortisol Secretion (MACS), a subtle form of excess cortisol production which frequently goes undiagnosed. Meaning over a million of us are tired, wired and struggling to switch off. It’s time for a cortisol detox! But what is that, and how do you do it?
What's a cortisol detox anyway, and does it actually work?
A Cortisol Detox isn’t about cutting anything out; like you would with a traditional ‘detox’. It’s more about making some lifestyle changes to help your body reset its stress response. Even small adjustments can calm your nervous system and support hormone balance, so your body doesn’t overreact to everyday stress. Here’s how to start:
1. Move your body (but don’t overdo it!)
Regular, moderate exercise has been shown to reduce cortisol levels and boost endorphins. But avoid over-training, which can have the opposite effect. Try a 30 minute brisk walk, calming yoga workout, or relaxing swimming session.
2. Prioritise proper sleep
Sleep deprivation keeps cortisol high and studies show that better sleep quality directly lowers cortisol levels. But busy lives mean getting enough snooze time can be nigh on impossible! You should be aiming for 7–9 hours each night if you want to do a cortisol detox. But, if your levels are still high, this can be tricky. So, create a wind-down routine to get your body ready for sleep . Dim the lights, switch off screens at least an hour ahead of bedtime, and pop on one of our handy MagnaCalm patches before you hit the hay, to help you drift off.
3. Try cortisol detox foods
A diet rich in whole foods – especially omega-3 fats (think oily fish like salmon or mackerel; or if you're veggie, chia seeds and walnuts), leafy greens, and lean proteins – can help stabilise your blood sugar, which in turn regulates cortisol, according to the British Dietetic Association. Avocado on toast for breakfast, anyone?
4. Be more mindful
Just 10 minutes a day of meditation, deep breathing or even mindful walking could all help reduce sympathetic nervous-system activity, which triggers the “fight or flight” response you’re trying to lower with a cortisol detox.
5. Support your body with the right supplements
In our previous post, we explored supplements that can support healthy cortisol balance and could be helpful if you’re doing a cortisol detox. You could try:
- Ashwagandha: an adaptogen shown to lower cortisol and improve how your body copes with stress – which you’ll find in our Tri-Mag patch. Speaking of which….
- Magnesium – supports the nervous system and helps regulate the HPA axis
- Omega-3 fatty acids – can lower inflammation and cortisol production
- Vitamin C – a must for adrenal function and combating oxidative stress, which can trigger cortisol production
