Cortisol has vital functions in the body—it helps mobilise energy reserves, which we often need. But chronically high cortisol levels can pose a serious health problem. In this guide, you’ll learn how cortisol works, the role stress plays, and most importantly, how to lower high cortisol levels.
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01 Cortisol: Definition & Function
Most people know cortisol as the “bad” stress hormone, but the reality is a little more nuanced.
Cortisol’s primary role is to regulate bodily functions according to the body’s daily rhythm. Produced in the adrenal cortex from cholesterol, it follows a distinct pattern: cortisol levels peak in the morning when you wake up, gradually decline during the day, and reach their lowest point at night, only to rise again in the early hours of the morning.
In essence, cortisol is a “wake-up” hormone that:
This makes cortisol essential for helping you start your day with energy. When you sleep, low cortisol levels allow your body to engage in immune processes and repair mechanisms.
02 Cortisol’s Role in Stress
In stressful or threatening situations, the body releases more cortisol. Historically, this was vital for survival—and still is to some extent. The cortisol surge triggered by stress releases energy and prepares the body for strenuous physical activity, whether that’s fighting an enemy, fleeing from danger, or taking on a physical challenge.
Nowadays, however, we face different types of stress where fight or flight isn’t always an option. In these cases, the cortisol-triggered stress response is left hanging with no physical action to resolve it.
03 Causes of High Cortisol
The main causes of chronically elevated cortisol levels include:
Chronically high cortisol affects energy metabolism, weakens the immune system, and inhibits growth and repair processes. It also disrupts the balance of other hormones.
04 Effects of High Cortisol
The consequences of too much cortisol can affect both your physical and mental health:
05 Lowering Cortisol Levels
If your high cortisol levels are stress-related, the best approach is learning to manage stress more effectively. While completely eliminating stress isn’t realistic (or necessary), you can adopt strategies to organise your workload and manage stress more efficiently.
This includes being aware of your personal limits and learning to say no when those limits are reached. Regular relaxation breaks, sufficient sleep, a healthy diet, and increased physical activity can all help lower cortisol levels.
If your cortisol levels are elevated due to an underlying hormonal imbalance, medical treatment may be necessary.
Can you reduce cortisol with home remedies? Yes, several home remedies and supplements can support healthy cortisol levels, including B vitamins, vitamin D, and omega-3 fatty acids.
06 Diet & Cortisol Regulation
Cortisol raises blood sugar and lipid levels. Conversely, high blood sugar and lipid levels can increase cortisol. This means that your diet can have a significant impact on cortisol regulation.
It’s wise to limit animal fats—with one exception: fatty fish like salmon, mackerel, and herring are rich in omega-3 fatty acids, which help lower cortisol. Carbohydrates play an even bigger role. If you want to reduce cortisol, cut back on sugar. Stay hydrated with water or tea instead of sugary soft drinks or juices. Swap white bread, pasta, and pastries for fibre-rich wholegrain alternatives and load up on vegetables. These healthy foods help maintain stable blood sugar levels, which in turn can help keep cortisol in check.
07 Conclusion
01. Cortisol is an essential hormone that mobilises energy and regulates bodily functions throughout the day. In stressful situations, more cortisol is released to prepare the body for physical challenges.
02. Chronically high cortisol levels can lead to health issues such as high blood sugar, high blood pressure, susceptibility to infections, memory problems, and more. Chronic stress or hormonal imbalances are often the root causes.
03. Ways to lower cortisol levels include stress management, a balanced diet, and adequate sleep. Certain nutrients like omega-3 fatty acids and B vitamins can also support cortisol regulation.
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