Cortisol is an important hormone produced by the body. You’ve probably heard of it referred to as the ‘stress hormone’, which isn’t wrong, but it does so much more than stress us out.
Cortisol is a vital part of our body’s natural functioning. Too high or too low of cortisol levels can result in mental and physical health issues.
This article will walk you through an FAQ on cortisol and help you make a plan to lower cortisol naturally.
What is cortisol?
Your adrenal glands make cortisol. It is a type of steroid hormone, and it keeps a lot of your organs and tissues in check. One of its many jobs is to respond to stress. When you experience acute, chronic, or traumatic stress, your body floods with cortisol as a defense mechanism.
Many people today live with chronic levels of heightened stress and anxiety, and over time, this heightened level of cortisol in their bodies can lead to physical and mental health problems. However, too little cortisol is also a problem. We’ll look at symptoms of both below.
What does cortisol do?
Cortisol is not the bad guy it's made out to be. It’s actually incredibly helpful and important to many systems of the body, including:
- Regulates metabolism – Helps control how the body uses fats, proteins, and carbohydrates for energy.
- Manages stress response – Known as the "stress hormone," it prepares the body to respond to threats (fight or flight response).
- Controls inflammation – Reduces inflammation and helps regulate the immune system.
- Supports blood pressure – Helps maintain stable blood pressure levels.
- Balances blood sugar – Increases blood glucose during times of stress or fasting.
- Affects sleep-wake cycles – Plays a role in the body’s circadian rhythm by peaking in the morning and dropping at night.
Like everything, though, too much of it can be a very bad thing. High levels of cortisol are detrimental to our mental and physical health.
What is high cortisol?
The body’s cortisol levels will naturally fluctuate throughout the day and week, depending on stress levels and other factors. For example, cortisol levels are naturally higher during the morning.
Chronically high cortisol levels can be indicative of Cushing syndrome. It is possible to have chronically high cortisol and not have Cushing syndrome, usually a result of certain medications, excessive drinking, obesity, or other medical issues.
You can also have sub-clinical Cushing syndrome, in which you have some of the symptoms of Cushing, but not all of them or not at a severity that warrants diagnosis. In this case, treatment is still recommended for you to feel better.
What causes high cortisol?
Causes of Cushing syndrome include:
- Certain medications
- Tumors on the pituitary gland
- Tumors on the adrenal glands
Chronic stress will elevate cortisol levels, but not to the point of Cushing syndrome.
Signs of High Cortisol
Symptoms of Cushing syndrome include:
- Weight gain, especially in the face, upper back, and abdomen
- Thin arms and legs with central obesity
- Purple or pink stretch marks (striae)
- Thinning skin that bruises easily
- Slow wound healing
- Muscle weakness
- Acne or oily skin
- Fatigue
- High blood pressure (hypertension).
- Mood changes
- Irregular or absent menstrual periods (in women)
- Excess facial or body hair (hirsutism)
- Osteoporosis
- Glucose intolerance or diabetes
If you don’t have Cushing syndrome but do have chronic stress that is elevating cortisol levels, you might be experiencing symptoms such as:
Physical symptoms:
- Weight gain, especially around the abdomen, face, and upper back
- Fatigue or feeling “wired but tired”
- Muscle weakness
- High blood pressure
- Headaches
- Frequent illness or infections (weakened immune system)
- Acne or skin issues
- Digestive problems (e.g., bloating, indigestion, IBS-like symptoms)
- Sleep disturbances, including insomnia or waking up frequently
- Increased heart rate or palpitations
- Menstrual irregularities or low libido
Mental & Emotional Symptoms
- Anxiety or nervousness
- Irritability or mood swings
- Depression or low mood
- Difficulty concentrating or “brain fog”
- Restlessness or feeling on edge
Behavioral Symptoms
- Increased cravings, especially for sugar and salt
- Emotional eating or stress eating
- Reduced tolerance for stress
- Withdrawal from social activities
This is not a complete list. Also, it is possible to experience these symptoms and not have elevated cortisol, because the root cause is something else entirely. The only way to tell for sure if you have high cortisol levels is to get it tested. There are at-home tests you can do, or talk to your doctor about getting a test done.
How to Lower Cortisol Naturally
If you think you have high cortisol levels, taking steps to lower them naturally is a good step. Most likely, your heightened cortisol levels are caused at least in part by stress. Making efforts to reduce stress—especially sources of chronic stress in your life—is always a good idea.
However, we understand that removing sources of major stress may not be feasible. Financial freedom, a good job, and a perfect relationship would definitely lower your stress levels, but isn’t feasible for everyone to accomplish right away. Instead, here are some tips to lower your stress level and bring your cortisol levels back down to a healthy level:
- Prioritize getting good sleep: Sleep disorders and issues like insomnia are linked to higher levels of cortisol. Invest the time into making a good sleep routine. Avoid blue light (the kind given off by electronics) and caffeine close to your bed time. Use a sleep mask to block off light. Play around with bed times and alarms to find the right sleep schedule for you.
- Exercise daily: Move your body, even if it’s for a little bit. Exercise is proven to decrease stress and increase sleep quality, both of which are important for healthy cortisol levels.
- Find more reasons to laugh: Did you know that laughter is linked to endorphins (a “feel-good” hormone) and decreased cortisol levels? Improve your mood and combat high cortisol levels by taking the time to laugh more often.
- Find ways to relax: We know asking you to remove all sources of stress in your life is not feasible, but what can you do to relax right now? Try taking a few deep breaths, engaging in a mindfulness activity, or going for a walk. Later, find an activity that helps you fully relax, where you aren’t stressed and you can let your cortisol levels fall back to normal. Some people enjoy taking a bath, reading a book, cooking dinner, or talking with their loved ones.
- Set boundaries: Many people are stressed because they’re spreading themselves too thin at work and in their personal lives. Set healthy boundaries and uphold them to maintain your peace and health.
Finally, you can talk to a therapist. If you have chronic stress, it might be rooted in a deeper issue like an anxiety disorder or trauma. A therapist can help you get to the root of your issue and find the way to healing.
Lifebulb’s counselors accept most major insurances and have little to no wait time. Call our team to be scheduled with a therapist near you, or browse our list of therapists to find someone who fits your needs.
