Stress Hormone Regulation

Cortisol follows a diurnal rhythm with a sharp waking rise and evening trough. Health problems come from a flattened or shifted rhythm rather than from cortisol being high in absolute terms — you need cortisol to function. The popular concept of adrenal fatigue is not supported by evidence and has been rejected in systematic review; genuine adrenal insufficiency is a serious, testable endocrine diagnosis with distinct features including hyperpigmentation, hypotension and electrolyte abnormalities. Symptoms suggestive of Cushing syndrome or Addison disease need endocrine testing, not adaptogens.

1) Keep a consistent sleep and wake schedule, the strongest determinant of a healthy cortisol rhythm. 2) Get bright light within an hour of waking to reinforce the cortisol awakening response. 3) Exercise regularly but avoid chronic overtraining, which flattens the diurnal curve. 4) Eat regular meals with adequate carbohydrate; severe restriction raises cortisol. 5) Limit caffeine after midday, since it prolongs cortisol elevation into the evening. 6) Reduce alcohol, which disrupts overnight cortisol and sleep architecture. 7) Practise slow breathing or meditation, with measurable cortisol reductions across trials. 8) Do not chase a low cortisol number — the goal is a strong morning peak and a low evening trough.

• •Consistent sleep-wake timing
• •Morning bright light
• •Balanced exercise load
• •Regular adequate eating
• •Afternoon caffeine limits
• •Alcohol reduction
• •Meditation and slow breathing