Emotional stress can trigger elevations of cortisol, an important steroid hormone. Chronically high cortisol levels may contribute to abdominal obesity and an array of other health problems.
However, figuring out how to lower cortisol can help to reduce your risk of these conditions and improve your overall health.
What Is Cortisol?
Cortisol is a hormone made by your adrenal glands, which sit on top of your kidneys. Often called the “stress hormone,” cortisol plays a major role in how your body responds to stress. But its job goes far beyond that—it helps regulate many important functions that keep you healthy and balanced.
Cortisol is part of your body’s “fight or flight” response. When you face a stressful situation—like a near car accident or a big presentation—your brain signals the adrenal glands to release cortisol. This hormone increases glucose (sugar) in the bloodstream, boosts your energy, and helps your body respond quickly. It also suppresses nonessential functions during emergencies, like digestion or reproduction, so your body can focus on dealing with the immediate threat.
In normal amounts, cortisol is helpful and even necessary. It helps regulate blood pressure, reduces inflammation, balances blood sugar, and plays a role in your sleep-wake cycle. Cortisol levels naturally rise in the morning to help you wake up and fall in the evening to help you relax and sleep.
High Cortisol Symptoms
Problems arise when cortisol levels stay high for too long, a condition known as hypercortisolism. (Some people develop Cushing syndrome, a rare disorder that causes physical and mental changes due to high cortisol levels.)
Chronic stress—caused by factors like work pressure, lack of sleep, or emotional strain—can lead to consistently elevated cortisol levels. Over time, this phenomenon can disrupt your body’s normal processes and increase the risk of health problems like anxiety, depression, weakened immunity, and even heart disease. Potential high cortisol symptoms include:
- Weight gain (especially around the belly and in the face)
- High blood pressure
- High blood sugar
- Weak bones/fractures
- Muscle weakness (especially in the upper arms and thighs)
- Stretch marks on the belly
- Excessive hair growth in women
On the flip side, very low cortisol levels—like in Addison’s disease—can cause fatigue, weight loss, low blood sugar, and even life-threatening complications if not treated.
How to Lower Cortisol
Keeping cortisol in balance is key to long-term health. Figuring out how to lower cortisol largely comes down to adopting healthful lifestyle behaviors, such as:
- Getting regular physical activity. Aim for a minimum of 150 minutes of moderate-intensity physical activity (e.g., walking, biking or swimming), 75 minutes of vigorous activity (e.g., running, singles tennis) or a combination of the two each week.
- Eating a healthy diet. Follow an eating pattern that emphasizes consumption of fruits, vegetables, whole grains, low-fat/fat-free dairy products and lean protein sources (e.g., beans, peas lentils, nuts and nonfried fish/poultry), while minimizing/avoiding ultra-processed foods high in added sugars, sodium and saturated fats.
- Getting sufficient good-quality sleep. Try to get at least seven hours of sleep per night. Discuss any sleep problems with your health-care provider.
- Finding ways to manage stress. Try mindfulness practices, like meditation, as well as yoga.
- Staying socially connected. Spend time with family and friends, join a book club or social group, or volunteer with a local charitable organization.
All of these beneficial practices can help you manage stress and support healthy cortisol levels.
The Take-Home Message
Cortisol is vital to how your body works, especially in stressful situations. But when stress becomes chronic, cortisol can go from helpful to harmful. Learning to manage stress and take care of your body helps keep this powerful hormone in check—and keeps you feeling your best.
