A Naturopath’s Guide to Lowering Cortisol Levels

Melissa McDonald – Clinical Naturopath (BHSc)

I couldn’t get out of bed in the morning, no matter how much sleep I got.

My skin was breaking out, I felt tired all the time, and I felt like I was running on empty. It wasn’t until I learned about cortisol—the body’s main stress hormone—that everything started to make sense.

My Personal Journey with Stress and Healing

Cortisol, often referred to as the “stress hormone,” plays a crucial role in our body’s response to stress. While it’s essential for survival and to essentially get us going in the morning, prolonged high levels can lead to a range of health issues, including acne, hormone imbalances, weight changes, and chronic skin conditions. I learned this the hard way when I spent a year caring for my grandparents in New Zealand.

My Personal Experience with High Cortisol

A few years ago, I moved to New Zealand to look after my grandparents. It was one of the most challenging yet rewarding times of my life. The stress of being a primary caregiver, managing their health needs, and balancing my own work took a toll on me.

I started noticing changes in my body—my skin broke out in significant inflammatory acne, I lost weight rapidly, and I was exhausted all the time. I’d fall asleep at odd hours, yet never wake up feeling rested. My body was screaming at me to slow down, but I didn’t understand why until I looked into cortisol.

How I Knew My Cortisol Levels Were Too High

One important red flags that my cortisol levels was out of balance was how I felt in the morning. Cortisol should peak naturally in the early hours of the morning upon waking, to get you up out of bed, and to give you energy for the day. But instead of feeling refreshed, I was utterly exhausted. Dragging myself out of bed felt like a HUGE task, no matter how much sleep I got.

Then, as the day went on, I would push through the fatigue, only to get a sudden burst of energy at night. I’d feel wired when I should have been winding down, making it nearly impossible to fall asleep. This cycle of morning exhaustion and nighttime restlessness was a clear sign that my body’s natural cortisol rhythm was completely disrupted.

Interestingly, I always thought of myself as a very moody morning person and now I realise it was strongly connected with low cortisol in the morning.

What is Cortisol?

Cortisol is a hormone produced by the adrenal glands in response to stress and it helps regulate metabolism, blood sugar, and immune function. However, when cortisol levels become dysregulated for too long, it can cause:

  • Increased anxiety or mood swings

  • Persistent/chronic fatigue

  • Sleep disturbances

  • Skin issues like acne, rashes, or eczema

  • Unexplained weight changes (gain or loss)

  • Low/high blood pressure

  • Salt cravings

  • Depression and brain fog

  • Increased energy at night & low energy upon waking.

My Journey to regulate cortisol

Once I realised my symptoms were linked to my stress levels and high cortisol, I made several changes that helped me feel myself again. Here are some of the key strategies I used:

Prioritising sleep

Chronic stress can completely disrupt your cycle, and when that’s paired with irregular sleeping patterns – this can really mess with your cortisol regulation. For 2 weeks I implemented a strict sleep routine to help which included turning off screens 1 hour before bed, taking a compounded formula of zinc, magnesium, glycine, theanine and GABA to improve sleep onset & latency. I also tried to get outside to look at the sun rising and setting to regulate my circadian rhythm.

Swam at the ocean baths

Swimming has a huge benefit for regulating cortisol, especially swimming laps. I love recommending swimming breathstroke as you are technically forced to take deep breaths, and you can focus on counting and your breath which is a great mindfulness tool. All you need is 20-30 mins!

Using herbal medicines

There are some fantastic herbal medicines that I use to regulate cortisol. Some of my favourites are Ashwaghanda (Withania), Rhodiola, Siberian ginseng, Rehmannia, Licorice root and Schisandra.

No sunglasses before 9am and after 3pm

Did you know that wearing sunglasses can disrupt your circadian rhythm? That’s because it blocks the natural light into your eyes and this may disrupt your cortisol and sleep cycle. I always try and wear sunglasses when the sun’s at it’s highest or hottest to protect my eyes i.e between 10am-3pm and then otherwise, keep them off. This is particularly important if you work inside, under lots of artificial LED lights.

Increased my protein intake

Did you know that waking up around 2-3am consistently is a sign of poor blood sugar regulation? Some people can have a hypoglycaemic reaction around this time, which means that when your blood sugar drops, cortisol spikes to encourage regulation of your blood sugar. I always find this in my clients who really struggle to fall back to sleep after being woken up.

That’s why I recommend increasing your protein intake throughout the day for sleep as it helps balance blood sugar levels.

Ready for Your Hormone Health Transformation?

Hey there! I’m Melissa McDonald, and as a Clinical Naturopath, I’m passionate about restoring your cortisol balance naturally.

If you’re experiencing signs of high or low cortisol, it’s essential to listen to your body. Stress management isn’t just about removing stressors—it’s about equipping your body to handle them in a healthier way. By prioritizing sleep, nourishing your body, and incorporating herbal medicine, you can naturally support your cortisol levels and overall well-being.

You’ll find me at three convenient Central Coast locations:

West Gosford

Green Point

Toukley

Ready to feel like yourself again? Let’s chat about your hormone health. Book your appointment today, and let’s get you back to feeling fantastic.