The cortisol cocktail is all over social media. Mixing coconut water, lemon juice, orange juice, magnesium powder, sea salt, and sparkling water can allegedly lower cortisol levels, relieve tension, and balance hormones.
Dr Rupa Parmar is a GP and the Medical Director of Midland Health. She’s sharing the benefits of the trend, the risks of high cortisol, and the best ways to reduce cortisol levels and stress.
Dr Rupa Parmar said: “Cortisol is a hormone made in the adrenal glands and controlled by the hypothalamus and pituitary gland. It’s commonly known as a stress hormone, but it also regulates glucose, metabolism, and blood pressure, decreases inflammation, and controls the sleep-wake cycle.
“High levels of cortisol may be caused by stress, insufficient sleep, specific medications such as corticosteroids, and diet. Some medical conditions, specifically tumours in the pancreas, lungs, or thyroid, can also increase cortisol.
“Common indicators of heightened cortisol levels include mood changes, irritability, difficulty sleeping, muscle weakness, weight gain in the face and abdomen, bruising easily, and stretch marks. Every person is different and will therefore experience a different combination of symptoms. Having high cortisol levels for an extended time is more likely to cause noticeable symptoms, especially physical ones.
“Cushing’s syndrome is a hormonal disorder that occurs when the body is exposed to high cortisol levels for a long time. The most common cause is having used high doses of steroid medicine for an extended period. Symptoms of Cushing’s include high body fat, a red and round face, low sex drive, muscle weakness, excessive hair growth, and irregular periods. It’s more common in women than men.
“Cushing’s syndrome can cause serious health problems such as high blood pressure, type 2 diabetes, kidney stones, stroke, and an increased risk of blood clots. It can be treated with medication or surgery.
“Cortisol levels are commonly measured using blood, urine, or saliva tests. There are a few considerations when interpreting results. Stress and illness can impact levels, as can the time of day, as cortisol is naturally higher in the morning.
“The cortisol cocktail does have some benefits. Sodium, potassium, and sugars provide an energy boost, coconut water is great for hydration, and together they can soothe the nervous system. But it’s not necessary for everyone. If you’re generally healthy and have a balanced diet, it’s unlikely you’ll notice any impact from just drinking the cocktail.
“It’s important to note that wellness trends are intended to be followed alongside a generally healthy lifestyle. It’s unlikely that any of these ingredients will have the intended effect in such small amounts. Regularly following a balanced, nutrient-rich diet is more likely to reduce cortisol levels than a specific drink every morning.
“Magnesium as a mineral contributes to bone health, regulates sleep, controls blood sugar, and helps with mood. It can reduce tiredness and fatigue, and boost energy throughout the day. Some research has also found that magnesium may help regulate cortisol and reduce its negative effects, which can be beneficial for people with high stress levels.
“Before trying magnesium supplements, it’s a good idea to try adding more to your diet, naturally. Magnesium deficiency is rare in most people, but if you’re still looking to increase your intake, foods like spinach, avocados, and nuts are all high in magnesium, as are wholegrains and dark chocolate.
“The cocktail doesn’t necessarily come with any risks, but specific ingredients can affect people with certain health conditions. For example, if you normally have high blood sugar, the orange juice can cause spikes. Having too much magnesium can also cause diarrhoea, nausea, vomiting, and lethargy.
“Managing stress through lifestyle changes is the best way to lower cortisol levels. Aim for eight hours of sleep each night, maintain a consistent sleep schedule, and relax before bed by avoiding screens and focusing on calming activities such as reading or meditating.
“Regular, low-impact exercise, such as walking or yoga, can help reduce stress, as can making changes to your diet. Reduce caffeine and alcohol, and try to include foods high in fatty acids and antioxidants in your meals.
‘If you feel you’ve tried everything but you’re still experiencing high-stress levels, it’s a good idea to talk to a GP, as they can discuss the possible causes, and signpost you to help and treatments.”
