How to keep your cortisol levels in check
Cortisol has gotten a lot of attention lately. You’ve probably seen videos or social media posts about how to lower your cortisol levels. But the truth is, cortisol is important for survival — too much or too little can negatively affect your health. Instead of focusing on how to lower cortisol hormone levels, it’s best to find ways to reduce your stress levels. Reducing stress levels affects how much cortisol your body produces and can have a positive effect on many physical functions.
Here, we’ll answer the question, “What is cortisol?”, explain how imbalances can happen and provide 3 ways to keep your cortisol levels in check.
What is cortisol?
Cortisol is a hormone produced by your adrenal glands, which are located on top of your kidneys. It is often called the “stress hormone” because the body releases more of it during times of stress.
Stress is your body’s response to changes or challenges. Stress can last minutes, days, weeks or even months. Everybody can experience stress differently. It can cause minor symptoms, like sweaty palms or butterflies, or more serious health issues. If your body thinks the source of stress is threatening or dangerous, your fight-or-flight response will turn on. You may experience a physical response like an increased heart rate, dizziness or tight muscles.1
What does cortisol do?
Cortisol plays a vital role in many of your body’s processes. When you experience stress, cortisol gives your body extra energy to help you manage and respond to it.2 Cortisol has many other important functions too. It plays a role in regulating metabolism, blood sugar and blood pressure. It also helps control your sleep-wake cycle and is important for a healthy immune system.2 Let’s look at each of these functions a little more closely.
Metabolism is the process your body uses to turn food into energy. It is critical for many functions, from breathing and digestion to repairing cells. Cortisol helps regulate your metabolism by making sure your body has the right amount of carbohydrates, fats and proteins stored and ready to use for energy, especially during times of stress.3
We don’t know exactly how cortisol regulates blood pressure. But we do know that when cortisol hormone levels rise, it can cause your blood vessels to tighten, your body to hold on to more water and salt and your blood pressure to increase. Some studies have shown that high cortisol levels can increase the risk of high blood pressure and heart disease.4
Blood sugar, also called glucose, is one of the body’s main sources of energy. It also plays an important role in metabolism. When your body needs extra energy during times of stress, cortisol tells your liver to release stored glucose into your bloodstream. If cortisol levels are high for too long, blood sugar levels will be too. This can increase the risk of health problems like diabetes.2
Typically, cortisol has a natural rhythm. It goes up in the morning and goes down slowly throughout the day. This tells us that cortisol has an impact on the body’s sleep-wake cycle, or your body’s natural pattern of going to sleep and waking up.2
Cortisol helps keep the immune system balanced by preventing too much inflammation (swelling and irritation in the body). When your body has the right amount of cortisol, it can fight off germs, heal injuries and protect your health.2
What is a cortisol imbalance?
It is normal for your cortisol levels to rise and fall throughout the day. But a cortisol imbalance happens when your body produces too much or too little of this hormone. Let’s explore the symptoms of low cortisol levels as well as high cortisol levels due to chronic stress and Cushing syndrome.
When you experience chronic stress, the type of stress that goes on for weeks or months, your body doesn’t have time to relax or turn off its fight-or-flight response. Chronic stress causes your body to produce high cortisol levels. Symptoms of abnormally high cortisol due to chronic stress can include:5
- Anxiety or frequent worry
- Depression or feelings of hopelessness and helplessness
- Memory loss or trouble remembering things
- Reduced focus or difficulty thinking
Experiencing symptoms of abnormally high cortisol due to chronic stress for long periods of time can increase your risk of developing serious health conditions. These conditions may include:6, 7
- Metabolic disease
- Inflammation
- Sleep problems
- Obesity
- Hypertension
- Diabetes
- Heart disease, heart attack and stroke
In some cases, certain medicines or tumors can cause the body to produce extra cortisol. This is called Cushing syndrome. Signs of Cushing’s syndrome can include:2, 8
- Unexplained weight gain
- Slim arms and legs despite overall weight gain
- A rounded, fuller face
- Increased fat accumulation around the neck or between the shoulder blades
- Skin that bruises easily
- Broad, purplish streaks on the abdomen, chest, hips or underarms
- Weakness in the muscles
- Irregular periods
- Excess hair
Abnormally low cortisol levels are a sign of adrenal insufficiency, which comes in 2 types — primary adrenal insufficiency (known as Addison's disease) and secondary adrenal insufficiency. Symptoms of both can include:9
- Fatigue
- Weight loss
- Low blood pressure
- Nausea or vomiting
- Muscle weakness
What can cause a cortisol imbalance?
Several factors can increase your risk of a cortisol imbalance:2, 8
- Stress
- Underlying medical conditions like adrenal gland disorders
- Pregnancy
- Temperature changes
- Chronic sleep problems
Ways to keep your cortisol levels in check
The good news? You can take steps to keep your cortisol levels in check. Here are 3 strategies:
1. Prioritize sleep
Sleep is important for maintaining a healthy cortisol rhythm. Create a relaxing bedtime routine, avoid screens an hour before bed and try to keep a consistent sleep schedule.2
2. Practice stress management techniques
Habits like mindfulness meditation, yoga and deep breathing exercises can help manage emotional stress and, in turn, may help lower cortisol levels.9 Even taking regular breaks throughout your day to relax can make a difference.
3. Maintain a balanced diet and exercise routine
How active you are can greatly affect your cortisol levels. Regular, moderate exercise — such as walking, swimming or strength training — can help regulate cortisol levels. However, avoid over-exercising, as it can increase cortisol levels.2, 3
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