What Is Cortisol?
Cortisol is a natural hormone made by your adrenal glands, which sit on top of your kidneys. It plays an important role in:
- Helping your body respond to stress
- Controlling blood sugar levels
- Regulating blood pressure
- Reducing inflammation
- Helping your body use fats, proteins, and carbohydrates
Your body normally releases cortisol in a daily rhythm — highest in the morning to help you wake up, and lowest at night to help you rest.
What Does It Mean When Cortisol Is Elevated?
When cortisol levels stay too high for too long, your body may feel like it’s “stuck” in stress mode.
This can happen due to:
- Chronic stress or anxiety
- Poor sleep or shift work
- Caffeine or alcohol overuse
- Certain medications (like steroids)
- Health conditions such as depression, obesity, Cushing’s syndrome, adrenal gland tumors, or tumors that produce ACTH
Possible Signs of High Cortisol
- Weight gain (especially around the belly or face)
- Muscle weakness or bone thinning
- Difficulty sleeping
- Mood changes or anxiety
- High blood pressure or blood sugar
- Slower healing from illness or injury
- Hirsutism (excessive hair growth in male-pattern distribution) in females
If you notice several of these symptoms, speak with your healthcare provider. Blood or saliva testing may be used to check cortisol levels.
Foods That Help Lower Cortisol
Choose these foods regularly:
- Whole grains: oatmeal, quinoa, brown rice, whole wheat bread
- Lean proteins: chicken, turkey, salmon, eggs, tofu
- Healthy fats: avocado, olive oil, nuts, seeds, salmon, flaxseed
- Magnesium-rich foods: spinach, almonds, black beans, pumpkin seeds
- Vitamin C-rich foods: bell peppers, oranges, kiwi, strawberries
- Probiotic foods: Greek yogurt, kefir, sauerkraut, kimchi
- Hydrating foods: cucumbers, watermelon, celery
Foods to Limit or Avoid
- Refined sugars: candy, pastries, sweetened coffee drinks, soda
- Highly processed foods: chips, frozen meals, fast food
- Caffeine (in excess): more than 2 cups of coffee daily
- Alcohol: disrupts sleep and raises nighttime cortisol
- High-sodium foods: processed meats, canned soups, salted snacks
- Fried or trans-fat foods: fried chicken, doughnuts, margarine
Lifestyle Tips to Help Balance Cortisol
- Prioritize Sleep: Aim for 7–8 hours per night. Go to bed and wake up around the same time each day.
- Move Your Body: Try light-to-moderate exercise most days — walking, stretching, or yoga are great options. Always check with your healthcare provider before starting any new exercises.
- Eat Balanced Meals: Avoid skipping meals; include protein, healthy carbs, and fiber each time you eat.
- Practice Relaxation: Deep breathing, meditation, or listening to calming music can reduce cortisol.
- Limit Stimulants: Reduce, or eliminate, caffeine, nicotine, and alcohol intake.
- Stay Connected: Social time with friends, family, or faith groups can lower stress levels.
- Laugh Often: Laughter helps release “feel-good” hormones that naturally lower cortisol.
When to Talk to Your Doctor
Contact your healthcare provider if:
- You experience unexplained weight gain, fatigue, or mood changes
- You have high blood pressure or blood sugar that is hard to control
- You are taking steroid medications long-term
- You have persistent trouble sleeping or feel stressed most days
- Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.
Your provider may recommend lab testing or lifestyle support to help restore balance.
Key Takeaway
Cortisol helps your body respond to stress — but when levels stay high, it can take a toll on your overall health.
By eating well, sleeping enough, and practicing daily relaxation, you can support your adrenal health and feel more balanced.