Balancing stress hormones: a guide to healthy cortisol levels for men

Stressed out and low in energy? Your cortisol may be out of balance!

Cortisol – often referred to as the “stress hormone” – is produced by the adrenal glands located on top of your kidneys. It is important for many of your body’s functions, such as regulating metabolism, controlling the immune system, and helping with stress response.¹ It also plays a role in keeping blood pressure steady and affects your sleep and wake cycles.²

Cortisol levels are generally high in the morning and then decline gradually throughout the day. However, your body produces excess cortisol when you are stressed! Keeping your cortisol levels balanced is important, as having too much or too little can cause issues throughout your body.

High levels of cortisol can lead to health issues like weight gain, high blood pressure, and a weakened immune system. On the other hand, low cortisol can cause ongoing tiredness, low blood sugar, and difficulty handling stressful situations.³

3 effects of cortisol imbalance in men

Many functions of the male body can be affected by an imbalance of cortisol. This can have detrimental effects on both physical and emotional wellbeing.⁴ Recognising these effects, and making necessary lifestyle changes is essential for maintaining your overall health and quality of life.

1. Reduced testosterone

Long term imbalance of cortisol – high or low – can inhibit the production of testosterone, the primary male sex hormone.

The effects of low testosterone levels in men can be significant. Physical effects include a decrease in libido, which can cause distress in intimate relationships, and erectile dysfunction. This can affect sexual performance and lead to anxiety and depression.⁵

Low testosterone can also lead to loss of muscle mass, weight gain, and chronic fatigue.⁶ This will lead to lower physical strength and endurance, making it difficult to engage in activities and maintain an active lifestyle.

2. Low energy and fatigue

Cortisol is essential for managing the body’s response to stress and maintaining energy levels, particularly during times of physical or emotional strain. Without optimal cortisol, you can feel drained and have difficulties completing tasks.

Long term fatigue can contribute to a lack of motivation, leading to decreased engagement in work, as well as social and physical activities.⁷ This can lead to feelings of discontent and isolation.

3. Mood imbalances

Due to its role in the regulation of neurotransmitters that influence your emotional state, low cortisol can lead to mood imbalances.⁸ This can manifest as increased irritability, difficulty concentrating, and a lowered sense of wellbeing.

Cognitive function may also suffer, as unregulated cortisol can disrupt normal brain function, potentially affecting memory and focus.⁹ Over time, these psychological effects can create a cycle where low mood and energy levels further diminish motivation and engagement. This can create a difficult emotional landscape.

Ways to manage your cortisol levels

There are many things you can implement in your daily routine to help regulate your cortisol levels. These will maintain your general physical and emotional wellbeing.

Regular exercise – Engaging in a variety of physical activities, such as strength training, aerobic exercises, and high-intensity workouts will help to balance cortisol levels. It is important to moderate this, as excessive, long-duration exercise can increase your cortisol.¹⁰
Stress management – Practice mindfulness and meditation to activate your body’s relaxation response. Focus on slow breathing in a quiet environment. This will counteract stress, balancing out your cortisol levels. It can also reduce negative feelings, make you more self-aware, and help you to focus.¹¹
Balanced diet – A varied diet rich in whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables is important for maintaining optimal levels of cortisol. Be mindful of added sugars, processed foods, caffeine, and alcohol, as these can increase cortisol. Foods high in omega-3 fatty acids, antioxidants, and B vitamins will particularly support brain function and mental health.¹²
Regulate sleep – Try to establish and maintain a regular sleep schedule. Create a calm sleep environment with minimal screen time before bed. This will optimise sleep quality and support healthy cortisol flow.¹³
Promote gut health – Supporting gut health with probiotics and prebiotics plays an important role in maintaining hormonal balance, particularly cortisol levels. Probiotics are beneficial live bacteria found in fermented foods like yoghurt, kefir, and sauerkraut, enhancing your microbiome’s diversity and function. Prebiotics are dietary fibres that feed these good bacteria. They are found in foods such as garlic, beans, bananas, and asparagus, and our Complete Prebiotic. A healthy gut microbiome has been shown to positively affect the body’s response to stress, potentially lowering cortisol levels.¹⁴
Supplements – Supplements can be a convenient way to boost vitamins and nutrients that your body is lacking. Ashwagandha can balance cortisol levels to help reduce stress and anxiety.¹⁵ Optimal magnesium levels will also aid in stress and anxiety management, plus muscle recovery, regulation of blood pressure and maintaining bone strength.¹⁶

Chuckling Goat offer a natural, potent Kefir and a Complete Prebiotic to boost your gut health, and a high quality Ashwagandha Tincture. A great combination to help balance your stress and maintain healthy cortisol levels!

Looking for more ways to manage stress? Check out this article!

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.