If the endocrine system were a movie, cortisol would be cast as a villain. Also known as the “stress hormone,” cortisol seems to blame for every health complaint under the sun: mood swings, weight gain, bloating, skin issues, insomnia, and more.
It turns out some of the fear mongering around cortisol may be justified. After all, this hormone has a hand in nearly all systems in your body — the cardiovascular, nervous, respiratory, reproductive, musculoskeletal, and immune systems, to name a few. So, if cortisol levels consistently get too high, any (or all) of these functions can run amok.
Been feeling “off” lately? Suspect high cortisol may be the baddie in your personal biopic? Learn how to help lower cortisol naturally for the sake of your mental and metabolic health.
What Does Cortisol Do?
Like any hormone, cortisol directs cells, tissues, and organs to perform various tasks. During moments of stress specifically, cortisol helps the body mount a response — hence, why it’s referred to as a “stress hormone.”
Once a threat is perceived — whether it’s imminent physical danger or the final level in a video game — cortisol orders the release of two more substances crucial to the body’s response:
Adrenaline to rev your heart rate for action, and
Blood sugar (glucose) to fuel the resultant need for energy.
Cortisol also de-prioritizes tasks that aren’t immediately needed, such as immune, digestive, and reproductive functions, to preserve resources for the threat at hand.
But cortisol is also constantly at work throughout the day, going up and down as needed to keep your blood pressure, blood sugar, and inflammation at normal levels.
So, while it gets a bad rap, your body needs cortisol in order to function properly.
Just not too much.
Signs of High Cortisol While cortisol is helpful for seeing to your wellbeing in the immediate term, chronically (meaning sustained over time) high cortisol levels are likely to create problems. Here are the most common symptoms of high cortisol.
1. Trouble sleeping
Cortisol levels naturally peak in the early morning to help you transition from sleep to wakefulness. Then, cortisol gradually decreases throughout the day to prepare you for sleep, reaching its lowest point around midnight.
However, chronically elevated cortisol can disrupt this cycle.
“High cortisol levels can make it difficult to fall asleep and stay asleep, leading to insomnia,” says Dr. Jennifer Pfleghaar, an osteopathic physician dually board-certified in emergency and integrative medicine.
If you experience long-term insomnia — trouble falling asleep, staying asleep, or getting good quality sleep three or more nights per week for more than three months — see your healthcare provider for help.
2. Weight gain With additional cortisol comes additional blood sugar, which is helpful when you need energy to outrun a rolling boulder — less so when you’re fretting at your desk over a past-due bill payment. Over time, excess blood sugar due to chronic high cortisol can be stored as fat.
Additionally, chronically elevated cortisol tells your body it needs fat and carbohydrates to mount a fight-or-flight response to whatever threat it’s facing. This increases appetite — it also makes you crave sweet, high-fat, and energy-dense foods, which aren’t conducive to healthy weight maintenance.
3. Skin issues
Elevated cortisol levels can do a number on your skin.
For one, cortisol can make your skin more sensitive and prone to irritation and infection, Dr. Pfleghaar notes. High levels of cortisol can also accelerate skin aging, leading to wrinkles, fine lines, and loss of elasticity, she says.
It can even cause breakouts. “High cortisol levels increase oil production in the skin, leading to clogged pores and acne,” Pfleghaar says.
4. Bloating, constipation, and gas As mentioned earlier, cortisol can disrupt digestion. At high enough levels over time, this can lead to issues like bloating, constipation, and gas, Pfleghaar says.
Chronically high cortisol can also throw off the balance of gut bacteria, “which is crucial for digestion and overall gut health,” Pfleghaar says.
5. Hot flashes and night sweats Research shows that cortisol levels rise in some women during the later stages of menopause. In addition to other effects, cortisol can cause body temps to rise.
What Causes High Cortisol Levels? A combination of environmental, dietary, and other lifestyle factors can play roles in chronically elevated cortisol.
1. Stress
When your body encounters stress, it triggers a cascade of events: The brain’s hypothalamus sends an SOS to the pituitary gland, which then tells the adrenal glands atop your kidneys to release cortisol to help you respond to a threat.
This hormonal trinity is known as the hypothalamic-pituitary-adrenal (HPA) axis, and it looks like this:
Stress >> Hypothalamus >> Pituitary gland >> Adrenal glands >> Cortisol
But the cortisol response, like the threats it’s meant to combat, is supposed to be fleeting. If the hypothalamus constantly perceives perils — deadlines, commutes, kids to feed — it orders a constant stream of cortisol.
2. High-energy foods High cortisol levels make you crave fatty, sugary foods that, once consumed, may result at least momentarily in a reduction of cortisol. But this effect isn’t necessarily beneficial: Researchers worry it could prompt overconsumption of calorie-dense foods as people turn to sweet, starchy, and rich-tasting eats for stress relief.
Furthermore, evidence suggests that cumulative consumption of high-sugar foods increases cortisol levels over time.
Of course, consuming a high-sugar diet can also cause high blood sugar, which itself can be stressful for your body. This can keep your stress response activated, leading to more sugar cravings that can lock you into a destructive cycle:
Increased stress >> Increased cortisol >> Increased blood sugar >> Increased Stress
3. Life stage
It’s normal for cortisol levels to fluctuate throughout the lifespan. Research has found that cortisol takes a U-shaped trajectory over time, decreasing during the 20s and 30, stabilizing in the 40s and 50s, and increasing thereafter.
Additionally, cortisol has been found to increase during menopause.
4. Medical condition In some cases, the culprit may be medical in nature, such as Cushing syndrome. While rare, Cushing syndrome occurs when the body produces too much cortisol over a sustained period.
If you suspect you have a serious condition, consultation with a medical professional is highly recommended.
5. Certain medications Taking corticosteroid medications to treat asthma, rheumatoid arthritis, and other autoimmune diseases can cause Cushing syndrome, as these medications closely resemble cortisol. See your healthcare provider if you think you may have Cushing syndrome or another medical condition.
How to Reduce Cortisol Naturally Provided there isn’t a medical issue to blame, you can help pump the brakes on cortisol by making a few lifestyle changes. Try these approaches to help reduce cortisol naturally.
1. Eat a balanced diet
The foods you eat regularly can support or undermine your efforts to maintain healthy cortisol levels.
To help keep cortisol in check, eat a diet rich in nutrient-dense whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, Pfleghaar suggests. One study shows this approach leads to significantly lower cortisol levels than a diet high in added sugar, refined grains, and saturated fats.
2. Exercise regularly Physical activity is a stressor. As such, it triggers a momentary cortisol spike.
But don’t worry; that boost only lasts a few hours. Moreover, research suggests regular exercise can train your body to respond better to stress, so your cortisol levels don’t remain elevated quite so long.
One caveat: “While exercise is beneficial, excessive intense exercise has the ability to increase cortisol,” Pfleghaar says. She recommends balancing high-intensity workouts with restorative activities like mobility, stretching, and time spent in nature.
3. Emphasize stress management Considering the central role chronic stress plays in elevating cortisol, stress management is vital.
“Stress management practices such as mindfulness meditation, deep breathing exercises and other relaxation techniques can reduce stress and lower cortisol levels,” Pfleghaar says.
In one study, people with generalized anxiety disorder who participated in a mindfulness-based stress reduction program showed greater reductions in adrenocorticotropic hormone (the hormone that tells your adrenal glands to make cortisol) than those who didn’t participate in the program.
4. Get the recommended amount of sleep
Logging sufficient sleep helps reduce stress levels the following day.
“Ensuring seven to nine hours of quality sleep per night helps regulate cortisol levels,” Pfleghaar says. It also helps to align your sleep-wake schedule with sunrise and sunset, she adds.
Engaging in relaxing activities before bed can help you calm down, making it easier to fall asleep. Ditch the TV, computer, phone, and tablet and instead try stretching, reading a book, journaling, meditating, or taking a warm shower.
5. Try key supplements It’s always best to get nutrients from food. But, for some, adaptogenic herb, vitamin, and mineral supplements can help manage the stress response. By taking key supplements, you may be able to reduce cortisol.
Rhodiola rosea root extract is an herb that may help the body adapt to stress and stress-related fatigue.* Ashwagandha is an herb is well researched and has been shown to help reduce cortisol and support sleep.* Vitamin B12 is a water-soluble vitamin found in animal products that’s key for nervous system health.* Vitamin D is itself a hormone that may help increase the efficiency of cortisol.* Magnesium is a mineral that may help reduce cortisol production*, Pfleghaar says. Some herbs, vitamins, and minerals can interact with medicines or cause side effects if consumed in excessive amounts. Talk to your doctor before using supplements to help support healthy cortisol levels.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
