Cortisol, often called the “stress hormone,” isn’t always the villain it’s made out to be. The right amount is essential to keep our bodies functioning. But too much can throw things out of balance and have a negative effect on your health.
Amy Zacharias, MD, a family medicine provider at OSF HealthCare, explains why we need cortisol and how to keep your levels in check.
What does cortisol do?
Cortisol is a hormone produced by the adrenal glands. Your body relies on it to support vital functions like fighting infection, maintaining blood pressure, controlling blood sugar and providing energy.
Beyond normal cortisol levels, your body can produce extra cortisol in response to stress or perceived threats. This response is essential for survival, and helps your body react quickly in dangerous situations by increasing your alertness, heart rate and energy levels.
What causes high cortisol levels?
Cortisol levels naturally rise and fall throughout your day. They are normally higher when you wake up and lower at night.
Stress is often the primary culprit for elevated cortisol levels.
“The fact is, stress is a normal, and even healthy, part of our day-to-day routines,” says Dr. Zacharias. “It’s when the stress becomes chronic or prolonged that can lead to high cortisol levels that are harmful to your health.”
In addition to stress, there are a variety of factors that can increase your cortisol levels, including:
- Disease
- Infection
- Injury
- Lack of sleep
- Medications
- Obesity
- Over exercising
- Poor diet
- Pregnancy
How High Cortisol Affects Your Body
“When cortisol levels surge, your body thinks it’s under stress, so it goes into survival mode,” says Dr. Zacharias.
Stressed about cortisol?
One of the body’s responses to this is to start storing fat, particularly in the abdominal area. If cortisol levels remain high for long periods of time, this can lead to weight gain, often referred to as cortisol belly or cortisol face.
High cortisol can cause your metabolism to slow down, making it harder to shed those excess pounds. Plus, stress tends to trigger cravings for sugary and fatty foods.
“This is all a recipe for weight loss resistance and can lead to excess belly fat that feels impossible to lose,” says Dr. Zacharias.
High Cortisol Levels in Women
For women, cortisol levels can be more sensitive to the ups and downs of hormone changes during the menstrual cycle.
“Some studies suggest that cortisol levels may be higher in response to stress after ovulation than they were before ovulation,” says Dr. Zacharias. “Women also tend to have a longer cortisol response to stress, while men usually experience a quicker, more intense spike in cortisol.”
How to Lower Cortisol Naturally
The good news is there are plenty of natural cortisol busters to help you restore balance. Lifestyle medicine is an area of medicine that can help. It focuses on healthy habits and integrating six pillars of health, and encourages you to:
- Eat a balanced diet: Focus on nutrient-rich foods like fruits, veggies and healthy fats.
- Get moving: Things like walking or other moderate intensity exercise for 30 minutes a day can increase endorphins and boost your mood.
- Manage stress: While we can’t avoid stress, we can learn to respond to it more calmly. Deep breathing exercises can help your body relax in the moment.
- Avoid certain substances: Alcohol, caffeine and tobacco can all increase cortisol levels.
- Prioritize sleep: Aim for seven-eight hours of restful, quality sleep each night to help your body reset.
“The last pillar is around social connection, so focusing on relationships with friends and family and simply being outdoors can all promote a healthier balance of hormones,” says Dr. Zacharias. “Adding lifestyle medicine practices to your routine can make a big impact on your well-being.”
Is there a cortisol detox diet?
While there isn’t a one-size-fits-all diet solution to your cortisol woes, there are specific strategies that can help you stay balanced.
Cortisol-Triggering Foods
Refined sugars and processed foods can cause spikes in blood sugar, which can result in the release of cortisol. Foods high in saturated and trans fats can promote inflammation and lead to obesity.
Cortisol-Friendly Foods
Eating magnesium-rich foods like leafy greens, avocados, bananas, broccoli and dark chocolate are other good options for a cortisol-friendly diet plan.
“Magnesium has been shown to help with sleep, which is key to reducing stress,” says Dr. Zacharias.
Foods high in omega-3 fatty acids, like walnuts, flaxseeds, chia seeds and certain fish can lower inflammation and reduce cortisol levels.
Supplements to Reduce Cortisol
Certain supplements like ashwagandha, omega-3 fatty acids and magnesium have been reported to reduce stress. However, you should always consult with your doctor before taking any new supplements.
“Supplements are not regulated by the Food and Drug Administration (FDA), so their effectiveness can vary,” says Dr. Zacharias. “In general, it’s always best to try to incorporate these elements through the foods we eat.”
Do you need a cortisol test?
Cortisol can be measured with a simple blood test, usually performed in the morning.
In most cases, a cortisol test to determine your levels is not needed. Your primary care provider will only recommend one if your symptoms are severe and suggest an underlying issue.
“Many of the lifestyle changes that help balance cortisol are good strategies to implement regardless of how high your levels are,” says Dr. Zacharias. “But if you are having trouble losing weight or are experiencing severe symptoms, talk with your primary care doctor.”
Effects of Long-Term Cortisol Imbalance
It’s normal to have cortisol highs and lows as you go about your day. But when cortisol levels are too high for too long, you can face increased risk for certain health conditions.
Long-term effects of high cortisol levels include obesity, cardiovascular disease, diabetes, metabolic syndrome, dementia, insomnia, headaches, digestive problems, depression and anxiety.
“Addressing the triggers early by adopting healthier lifestyle changes can prevent these long-term consequences,” says Dr. Zacharias.
Last Updated: April 8, 2025