Are you struggling with persistent fatigue, unexplained weight gain, or feeling constantly on edge? These are just a few of the signs that could point to high cortisol levels in your body.

Despite receiving bad press as the “stress hormone,” cortisol is just as essential for regulating many of our body’s functions, from stress responses to maintaining metabolism. But when cortisol levels stay elevated for too long, it could be detrimental for both your physical and mental health.

Today, when chronic stress, poor sleep, and unhealthy habits earn plenty of headlines, lifestyle habits like these can easily disrupt cortisol production, leading to imbalances that affect your well-being. The varied symptoms of high cortisol, of which there are a few, are often overlooked or mistaken for other conditions, but they can have serious long-term consequences if left unaddressed.

In this article, we’ll explore the signs of high cortisol, uncover the causes behind it, and provide practical tips on how to manage your cortisol levels with insight from two experts. Whether you’re dealing with stress, weight gain, or disrupted sleep, understanding cortisol’s role in your health is the first step toward feeling better and regaining balance. So let’s start with the basics.

Cortisol: Cause and Effect

What actually is cortisol? It’s a hormone the adrenal glands produce that helps to regulate metabolism, stress response, and immune function. On one hand, cortisol helps manage the body’s response to stress by increasing energy availability and enhancing alertness during challenging situations; but, on the other, the hormone can have detrimental effects when levels remain elevated over time.

Dr. Suzanne Wylie, GP and medical adviser for IQDoctor, explains that high cortisol production can stem from several factors: “Excessive caffeine, alcohol, and processed foods can increase cortisol production, as can a high-sugar or low-protein diet.”

She continues: “Chronic sleep deprivation or irregular sleep patterns disrupt the natural cortisol rhythm, too,” she says, noting that “work pressure, financial worries, or emotional stress” can also be to blame for long-lasting spikes in cortisol levels.

High Cortisol: The Symptoms

So, what should you be looking out for? Is your persistent tiredness down to a poor sleep routine, or something more concerning under the hood?

Dr. Wylie answers: “High cortisol levels can manifest in various ways, including weight gain, particularly around the abdomen, increased blood pressure, muscle weakness, and fatigue,” she says. “Psychological symptoms such as anxiety, irritability, and poor concentration are also common.

People may experience difficulty sleeping,” she continues, explaining that “frequent headaches, and digestive problems, such as bloating or irritable bowel syndrome-like symptoms,” are also common symptoms of high cortisol.

Your cortisol naturally fluctuates throughout the day, explains Dr. Wylie. It peaks in the morning and declines in the evening. “Normal fluctuations do not typically cause significant symptoms,” she says, noting that a serious imbalance may be indicated by:

•     Persistent fatigue despite adequate rest
•     Unexplained weight gain (especially around the abdomen)
•     Severe anxiety, mood swings, or depression
•     Uncontrolled high blood pressure or blood sugar levels
•     Frequent infections or slow wound healing

Cortisol: Nutrition Tips

Nutrition plays a critical role in managing cortisol levels, as high cortisol levels can influence our food cravings, often increasing the desire for high-sugar and high-fat foods. As Jenna Hope (RNutr), MSc, BSc (Hons) explains, “High levels of cortisol can significantly affect the types of food we crave and can often increase cravings of high-sugar, high-fat foods.

Consuming high-sugar, high-fat foods such as chocolate, biscuits and cake can often shut off cortisol production whilst you’re eating these foods. However, the cortisol surges once you finish eating and therefore, you’re likely to crave these foods again. This can become a vicious cycle.”

To manage our cortisol levels, it’s important to focus on nutrition, Hope explains. “Fruits and vegetables – these are high in Vitamin C. When cortisol production is high, Vitamin C depletion can often occur.”

Foods rich in magnesium, like almonds, help support cortisol production, and reducing caffeine intake could be beneficial, as “caffeine is well understood for increasing cortisol and reducing the calming effects of the neurotransmitters.”

How to Lower Your Cortisol

As Dr. Wylie explains, there are a few ways you can start reducing your cortisol levels, and it starts with managing your stress levels. “Mindfulness, meditation and deep breathing exercises can reduce cortisol,” she explains. This is echoed by a 2012 study that set out to explore how an eight-week course in ‘Mindfulness-Based Stress Reduction (MBSR)’ could help study participants reduce their cortisol levels—particularly in the morning.

After the two-month study period, participants with long-term meditation experience were found to have both decreased morning cortisol levels and a significant improvement in sleep atnd mindfulness.