Symptoms of High Cortisol & Natural Ways to Lower Cortisol Levels

Cortisol is your body’s primary stress hormone responsible for several bodily functions. When you are under extreme or chronic stress, your adrenal glands increase the production of cortisol and release it into your body. Cortisol aids in:

• Regulating your sleep and wake cycles
• Managing how your body uses proteins, carbohydrates, and fats
• Reducing systemic inflammation
• Controlling your blood pressure

• Rapid Weight Gain—You may notice rapid weight gain in your face, abdomen, and chest, contrasting with slender legs and arms.
• Flushed Face – Cortisol can cause your face to become flushed and round. You can help decrease facial flushing by limiting or avoiding caffeinated beverages like coffee, tea, or soda.
• Belly Fat – Cortisol affects how your body stores fat and contributes to weight gain. Individuals with elevated cortisol levels typically hold fat in their abdominal region, causing the spare tire look. This increased fat in the abdominal area increases the risk of disease. Elevated cortisol can also cause you to crave unhealthy foods high in sugar, fat, and calories. Additionally, you may tend to overeat when your cortisol levels are high.

• Decreased Sex Drive – Elevated stress hormones can cause a man’s testosterone levels to decline. Furthermore, it can prevent a man’s testicles from reacting correctly to testosterone. In women, high cortisol levels can cause hormone imbalances, which can cause low libido, irregular menstrual cycles, mood swings, hot flashes, and much more.
• Digestive Disorders—Increased cortisol levels can cause digestive problems, including irritable bowel syndrome, ulcers, abdominal bloating, stomach pain, and gas.
• Insomnia – Cortisol is at its highest in the morning and declines throughout the day. When you are under chronic stress, your cortisol levels may remain high throughout the evening and night, causing insomnia.
• Decreased Immunity—The body can no longer regulate the immune system with high cortisol levels. This causes systemic inflammation, and the body’s ability to fight illness and disease declines.

• Urinary Health – You may experience increased thirst and frequent urination.
• Psychiatric Issues – Researchers have associated increased cortisol levels with several psychiatric issues, such as mood swings, anxiety, depression, and irritability.
• Elevated Glucose Levels—When cortisol levels are too high, the body cannot convert glucose into energy, resulting in high blood sugar levels. High glucose levels can lead to type 2 diabetes and a host of other medical issues.

• Eat a Nutritious Diet – Nutrition is critical to your health and can affect how much cortisol the body produces. Eating a diet filled with nutritious vegetables and fruits, whole grains, and low glycemic foods like eggs can help nourish your body. Add foods like fish, beans, fruits, sunflower seeds, and whole grains rich in folic acid and vitamin B5 to help balance cortisol levels. Avoid processed foods, sugar, and white flour, as these can increase inflammation throughout the body and cause hormone dysregulation. A certified nutritionist will work with you to develop customized meal plans tailored to your specific needs.
• Stay Hydrated—Staying hydrated is essential to good health. It helps ensure that all systems in your body function correctly, aids in detoxification, and improves your weight loss efforts. We recommend drinking half an ounce of fluids (preferably water) for every pound you weigh to avoid dehydration. If you live in a hot climate, exercise more than 30 minutes daily, or have been under the weather, your fluid consumption should be increased.

• Regular Exercise—Regular exercise helps you lower your cortisol levels and lose weight. When you exercise, your body produces “feel-good hormones ” called endorphins. These hormones combat the effects of stress and anxiety on the body. As your stress and anxiety levels decrease, your adrenal glands slow down the production of cortisol. In addition to regulating cortisol levels, regular exercise increases metabolism and can help with weight loss.

• Sleep—When you sleep, how much sleep you get, and the quality of your sleep all impact your cortisol levels. We recommend keeping a consistent sleep schedule, creating an environment for uninterrupted sleep (lowering your bedroom temperature a couple of degrees, using room-darkening blinds or curtains, and using a white noise machine), turning off electronics an hour before bedtime, and avoiding caffeine in the evening. These can help you get the recommended 7 to 9 hours of sleep each night, which will help decrease your cortisol levels.

• Stress Relief—Numerous stress relief techniques can help naturally lower stress and reduce its effects on the body. Some of the best methods include yoga, meditation, progressive muscle relaxation, deep breathing exercises, prayer, and journaling. As your stress levels lower and your cortisol levels begin to decline, you can get a whole night of relaxing and refreshing sleep.
• Nutritional Supplements – We recommend two supplements to help lower cortisol levels – fish oils and ashwagandha. Fish oil provides your body with omega-3 fatty acids, which can lower the effects of stress on cortisol levels. Ashwagandha is an herb used in traditional Chinese medicine to help you adapt to stress and relieve anxiety. When these two substances are combined, your stress levels can decrease, improving cortisol levels.