Cortisol has become the latest hottest hormone in the wellness world, responsible for everything from weight gain to poor sleep. So you’re probably wondering how to lower cortisol for better health.
But before we worry about our levels, we need to know what cortisol really is. “Cortisol is a steroid hormone produced by the adrenal glands that sit perfectly on top of the kidneys,” explains Hannah Alderson, registered nutritionist and hormone specialist.
“It’s one of a group of hormones called glucocorticoids. Cortisol is also a hormone that can affect the whole body—think of it as a foghorn hormone. It’s a bit of a double-edged sword, as it’s essential for to optimal health: it wakes you up, helps your stress response, can raise your blood sugar when needed, regulate your metabolism, reduce inflammation, and save your life in a dangerous situation (like being chased by a bear), but at the other end of the spectrum you can have too much of a good thing.
What causes excess cortisol?
Excess cortisol is a serious disease. “Excess cortisol is called Cushings syndrome,” says Dr Jayashekara Acharya, consultant in diabetes and endocrinology at Cheltenham and Hereford Nuffield Hospitals. “The usual causes are taking too many steroid tablets or the body producing too much cortisol as a result of a tumor or growth in the brain’s pituitary gland producing excess ACTH (adrenocorticotropic hormone) or a tumor in one of the adrenal glands , producing excess cortisol.’
When people online talk about excess cortisol, they’re probably not talking about Cushings syndrome, they’re talking about increased stress levels in general. “The presence of any of the signs and symptoms associated with elevated blood cortisol should raise suspicions of Cushing’s syndrome, so it’s vital to talk to a doctor,” says Dr. Acharya.
Alderson adds, “Any physical or psychological stimulus that disrupts homeostasis triggers a stress response, and when your body feels threatened, cortisol is released. Over the last hundreds of years, stress has evolved and the saber-toothed tiger of the past has been replaced by deadlines at work, the cost of living, a pandemic, financial worries, work-life balance, social media, the list goes on.Our bodies don’t have evolved to define these new stresses (which tend to be more physiological than physical) and will classify all of the above as a threat.”
Indeed, research in Psychoneuroendocrinology showed that the cortisol levels of healthcare workers during the pandemic, measured from their hair, rose by up to 27%, while other research from the University of Nottingham shows that the cortisol levels of general public increased by 23%.
Signs You Have High Cortisol
According to Dr. Acharya, signs of Cushings syndrome include weight gain with thin arms and legs, a fat hump between the shoulders, easy bruising, wide purple stretch marks mainly on the abdomen, breasts, hips and under arms and uncontrolled blood pressure. and diabetes control.
Some of these symptoms may also exist in people who do not have Cushing’s but have less than optimal cortisol or stress levels. Symptoms include feeling anxious, depressed or stressed, low sex drive, irregular periods, abdominal weight gain or metabolic changes, including insulin resistance.
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“Recent studies have shown an association between uncontrollable stress and the distribution of abdominal fat. It has been shown that there is some stress and a cycle scenario of belly fat observed in women. Where there is more stress there can be more abdominal fat, and where there is more abdominal fat, it can produce more cortisol.
“A study investigating whether women with central fat distribution (as indicated by a high waist-to-hip ratio on a range of body mass indices) showed consistently increased cortisol reactivity to repeated laboratory stressors and concluded that central fat distribution is related to greater psychological stress vulnerability and cortisol reactivity. He also concluded that there is likely a link between psychological stress and disease risk.” explains Alderson.
How to lower your cortisol
“Cortisol reduction for people with Cushings will require specialized medical and surgical management, as lifestyle interventions may not be effective,” says Dr. Acharya. However, for those who feel they may be very stressed, there are ways to return cortisol to more relaxed levels.
mindfulness
If cortisol is produced in response to stress, it makes sense that reducing stress is a good way to reduce cortisol. “Mindfulness, meditation, and relaxation interventions have been shown to be the most effective at changing cortisol levels,” says Dr. Acharya, noting a 2024 meta-analysis that showed this effect.
If meditation really isn’t for you, then anything that makes you feel calm will be a good antidote to the way we stress our lives. This can be walking, spending quality time with friends, getting away from devices, or painting.
Exercise
Exercise has an interesting impact on cortisol levels. Low-intensity movement, such as gentle walking or jogging, has been shown to reduce cortisol levels both immediately after exercise and over time. Higher intensity training has the opposite effect: it immediately increases cortisol levels, but when performed regularly and over time, cortisol levels decrease, as long as the body does not see it as additional stress and prolonged for the body.
You can do this by not overdoing intense exercise when you’re already stressed, or by allowing time to regulate yourself after hard movement with slow breath work or calming practices.
Supplement
“Ashwagandha root extract has been shown to be helpful in reducing cortisol levels and improving stress,” says Dr. Acharya. In a 2023 study, ashwaganda was shown to improve stress and anxiety by reducing cortisol and increasing serotonin, while in a 2022 systematic review, it was shown to significantly reduce anxiety and stress levels .
socialize
“Being kind and hanging out with the people you love can harness the positive power of oxytocin, your love and bonding hormone. Think of this dynamite of a hormone as cortisols kryptonite,” Alderson says. “Many small moments of positive action can add up like a tapestry and form a feeling. A feeling that reminds the body that it’s not threatened. That you’re safe. That can help dampen your stress response.”
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