February 4, 2025|Autoimmune disorders, Body Sculpting, Depression & Anxiety, fat removal, Pain Management, Recovery, weight loss

Cortisol, often called the “stress hormone,” plays a vital role in your body’s daily functions. But when cortisol levels remain elevated for prolonged periods, they can wreak havoc on your body—affecting everything from weight management to thyroid health. At Body Techs Wellness + Rehab, we prioritize holistic approaches to managing stress and improving overall health through treatments like cryotherapy and red light therapy, but we also believe in empowering our clients with the knowledge and tools they can use daily to take control of their cortisol levels.

What is Cortisol and Why Is It Important?

Cortisol is a hormone produced by your adrenal glands and is essential for various functions, such as:

Regulating metabolism: Cortisol helps break down carbohydrates, fats, and proteins for energy.
Managing stress responses: It helps your body respond to stress by triggering the “fight-or-flight” response.
Controlling inflammation: Cortisol has anti-inflammatory effects that protect the body from overactive immune responses.
Supporting blood sugar balance: Cortisol increases glucose availability for energy during stressful situations.

While cortisol is vital for these processes, chronically high cortisol levels—often caused by chronic stress, poor diet, or underlying conditions—can have serious consequences, including:

Weight gain, especially around the abdomen
Fatigue and difficulty sleeping
Muscle weakness
Lower immune function
Difficulty concentrating

Cortisol and Its Role in Weight Gain

One of the most significant impacts of elevated cortisol levels is on weight gain and difficulty losing fat. High cortisol prompts your body to store fat, particularly around the midsection, which is a risk factor for conditions like heart disease and diabetes.

When cortisol is elevated, it can cause:

Increased appetite: Especially for high-fat and high-sugar foods, as the body seeks immediate energy sources.
Insulin resistance: Elevated cortisol can lead to higher blood sugar levels and reduced insulin sensitivity, making it difficult to burn fat.
Disrupted metabolism: High cortisol slows metabolic processes, making weight loss challenging.

By managing cortisol effectively, you can boost metabolism, reduce cravings, and improve fat-burning efficiency.

The Connection Between Cortisol and Thyroid Conditions

Hypothyroidism and Hashimoto’s Disease

Cortisol plays a critical role in thyroid health, particularly in individuals with hypothyroidism (underactive thyroid) and Hashimoto’s thyroiditis (an autoimmune condition where the body attacks the thyroid). Both conditions are linked to low thyroid hormone production, which slows down metabolism and contributes to weight gain and fatigue.

How does cortisol impact thyroid function?

Inhibits thyroid hormone production: Chronically high cortisol levels can suppress the release of thyroid-stimulating hormone (TSH), leading to decreased thyroid hormone production.
Blocks the conversion of T4 to T3: Cortisol impairs the conversion of thyroxine (T4) into the active form of the hormone triiodothyronine (T3), which the body needs for energy and metabolism.
Increases inflammation: High cortisol exacerbates inflammation, which is particularly harmful to individuals with Hashimoto’s.

For individuals with hypothyroidism or Hashimoto’s, managing cortisol levels is crucial to alleviating symptoms like weight gain, fatigue, and brain fog.

How Cryotherapy and Red Light Therapy Can Help Lower Cortisol Levels

At Body Techs Wellness + Rehab, we offer treatments designed to reduce stress, boost metabolism, and support overall well-being. Two of the most effective therapies for managing cortisol are cryotherapy and red light therapy.

Cryotherapy: A Cold Solution for Stress Relief and Fat Burning

Cryotherapy involves exposing the body to sub-zero temperatures for a short period, typically 2-3 minutes. This treatment has been shown to:

Lower cortisol levels: The intense cold stimulates the parasympathetic nervous system, helping reduce cortisol and improve relaxation.
Boost metabolism: The cold exposure triggers thermogenesis, where the body burns calories to maintain body temperature.
Reduce inflammation: Cryotherapy alleviates systemic inflammation, improving recovery and overall health.

Studies have shown that cryotherapy can lead to long-term improvements in stress management, making it an excellent tool for lowering cortisol and promoting weight loss.

Red Light Therapy: A Gentle Approach to Hormonal Balance

Red light therapy uses low-level wavelengths of light to penetrate the skin and promote healing, cellular repair, and hormone regulation. It is particularly effective for:

Reducing cortisol: Red light therapy helps calm the nervous system and restore balance.
Improving sleep: By promoting melatonin production, red light therapy improves sleep quality, which naturally lowers cortisol.
Supporting thyroid health: Red light can stimulate the production of thyroid hormones and improve energy levels in individuals with hypothyroidism.

When combined with other holistic approaches, cryotherapy and red light therapy offer a powerful way to manage stress, support thyroid health, and improve metabolic function.

Simple Steps to Lower Cortisol Levels at Home

In addition to professional treatments, there are several simple lifestyle changes you can make to keep your cortisol levels in check:

1. Try Cold Showers or Ice Baths

If you’re not able to visit a cryotherapy center regularly, consider incorporating cold showers or ice baths into your routine. Cold exposure has similar benefits to cryotherapy, including stimulating the vagus nerve, which helps reduce cortisol and calm the body.

2. Eat a Cortisol-Friendly Diet

Certain foods can help regulate cortisol levels, while others can trigger spikes.

Eat more of:

Dark leafy greens (spinach, kale)
Omega-3 fatty acids (salmon, chia seeds)
Berries (blueberries, strawberries)
Green tea
Fermented foods (yogurt, kimchi)

Avoid or limit:

Caffeine and energy drinks
Refined sugars
Processed foods
Alcohol

3. Practice Mindful Relaxation

Activities like yoga, meditation, deep breathing exercises, and journaling can help regulate the body’s stress response and lower cortisol naturally.

4. Prioritize Sleep

Poor sleep is one of the primary contributors to elevated cortisol. Establish a regular sleep routine, avoid screens before bedtime, and consider red light therapy to promote restful sleep.

The Takeaway: Managing Cortisol for Long-Term Health

Whether you’re struggling to lose weight, dealing with hypothyroidism or Hashimoto’s, or simply looking to live a more balanced life, managing cortisol levels is a critical piece of the puzzle. At Body Techs Wellness + Rehab, our cryotherapy and red light therapy treatments are designed to help clients manage stress, improve thyroid function, and support sustainable weight loss.

By combining these therapies with small, consistent steps at home—like cold showers, a nutrient-rich diet, and relaxation techniques—you can achieve long-term improvements in both physical and mental well-being.

Take the first step toward lowering cortisol and achieving a healthier, happier life. Visit Body Techs Wellness + Rehab or contact us to learn more about our holistic wellness solutions.

SOURCES:

1. Cortisol and Weight Management:

Healthline: This article discusses how chronically elevated cortisol levels may promote overeating and weight gain, whereas low cortisol levels may lead to weight loss in some instances. https://www.healthline.com/nutrition/cortisol-and-weight-gain
Verywell Health: This resource explains the concept of "cortisol belly" and provides insights into how diet and lifestyle can affect cortisol levels and abdominal fat. https://www.verywellhealth.com/the-cortisol-weight-loss-controversy-3233036

2. Cortisol and Thyroid Function:

PubMed: A study indicating that cortisol levels were significantly higher in patients with Hashimoto's thyroiditis, suggesting a potential link between elevated cortisol and this autoimmune thyroid condition. https://pubmed.ncbi.nlm.nih.gov/27075805/
Verywell Health: This article discusses the association between hypothyroidism and higher cortisol levels, noting that decreased clearance of cortisol from the body may be a contributing factor. https://www.verywellhealth.com/hypothyroidism-and-adrenal-insufficiency-5322717

3. Strategies to Lower Cortisol Levels:

Henry Ford Health: Offers practical tips to reduce cortisol, including dietary recommendations, the importance of sleep, and relaxation techniques. https://www.henryford.com/blog/2020/05/how-to-lower-your-cortisol-levels
HCA Houston Healthcare: Provides five methods to lower cortisol levels, such as eating a balanced diet, limiting caffeine intake, and practicing relaxation techniques. https://www.hcahoustonhealthcare.com/healthy-living/blog/how-to-reduce-stress-hormones-5-ways-to-lower-cortisol-levels