By Rachel Davies, Nutritionist

Cortisol, your body’s main stress hormone, has been getting a bit of a bad name for itself recently, with social media hashtags and trends leaning into why cortisol can wreak havoc with your health. And yes, chronic, long term elevated cortisol can be hugely consequential for your health and wellbeing. But cortisol is also essential for human survival. 

So what is this hormone and how do we know if we have too much of it? Plus if we do, what should we do about it? In this blog, we’ll explore what cortisol is, how to recognise the signs of elevated levels, the long-term health risks, and practical ways to balance cortisol through diet and lifestyle.

What is cortisol? 

Cortisol is a steroid hormone produced by the adrenal glands in response to stress. It follows a natural rhythm, typically peaking in the morning to help wake you up - the ‘cortisol awakening response’ - and then gradually declining throughout the day. It works in opposition to melatonin, our sleep hormone. So when cortisol is high, melatonin is low and vice versa. This cycle is known as our circadian rhythm and is essential for maintaining balanced energy levels, decreasing inflammation and regulating blood pressure. 

It is also a primary hormone of our stress response. When faced with stress, whether it’s a looming deadline, an argument, or even an intense workout, your body releases cortisol to help you respond. This “fight-or-flight” response is crucial for short-term survival, increasing glucose availability for quick energy, suppressing non-essential functions like digestion or reproduction, and enhancing focus.

In these acute situations, that raised cortisol helps us adapt and perform at our best. However, when stress becomes chronic, cortisol levels remain elevated, leading to various physical and mental health issues.

10 signs of high cortisol

Consistently high cortisol can manifest in lots of different ways and will often be different for different people. Equally, many of these signs and symptoms are similar to other modern-day ailments and complaints so it can be difficult to establish if cortisol is the culprit. Here are some signs to look out for:

1. Fatigue despite good sleep: You wake up feeling tired and sluggish despite a full night’s sleep and rely on caffeine to function
   
   
2. Weight gain, especially around the middle: Chronic cortisol promotes fat storage, particularly around the abdomen.
   
   
3. Cravings for sugar and caffeine: High cortisol can imbalance blood sugar levels, leading to energy crashes and cravings for sweet treats.
   
   
4. Brain fog and poor concentration: Difficulty focusing, memory lapses and mental fatigue have all been associated with high cortisol and nervous system overload.
   
   
5. Frequent illnesses: Elevated cortisol suppresses immune function, making you more prone to colds and infections.
   
   
6. Anxiety, irritability and mood swings: Persistently high stress levels contribute to heightened emotional responses, overthinking and nervousness.
   
   
7. Disrupted sleep patterns: You might struggle to fall asleep or find yourself waking up in the middle of the night due to cortisol spikes.
   
   
8. Muscle weakness: Long term cortisol can lead to muscle breakdown and weakness.
   
   
9. High blood pressure: High cortisol levels can cause blood vessels to constrict and promote sodium retention which increases blood pressure.
   
   
10. Tension headaches: High cortisol can trigger headaches by causing muscle tension in the head and neck.

This is not an exhaustive list and there will be other areas, especially those around certain behaviours that are unique to you. But if you recognise many of these signs and symptoms it is time to check in with your cortisol levels. 

What causes high cortisol, and what are the long term effects?

High cortisol is typically caused by chronic stress, often this is psychological stress such as pressure from work or relationship issues. But stress, and high cortisol, can come from internal imbalances too such as poor blood sugar regulation, lack of sleep, dehydration, poor gut health, nutrient deficiencies, excess sugar, caffeine and alcohol, and many more. 

If high cortisol is left unchecked, it can contribute to serious long-term health complications, including:

• Burnout and chronic fatigue
• Metabolic issues such as insulin resistance and an increased risk of type 2 diabetes
  Cardiovascular problems such as high blood pressure
• Gut health disruption such as bloating, acid reflux or IBS
• Hormone imbalances which can cause menstrual irregularities, low libido and fertility issues
• Mental health conditions such as anxiety and depression

6 ways to reduce cortisol through nutrition and lifestyle 

The good news? You can help lower cortisol through simple, sustainable changes in your diet and daily habits. Here’s how:

1. Optimise your diet for cortisol balance

Certain foods help regulate stress hormones and promote a more balanced response to daily pressures:

• Protein with every meal: Protein helps stabilise blood sugar and prevent cortisol spikes. Think eggs, lean meats, fish, tofu and legumes.
  
  
• Healthy fats: Healthy fats support hormone production and brain function. Include avocados, olive oil, nuts and seeds.
  
  
• Magnesium-rich foods: Magnesium helps relax the nervous system and lower cortisol. Eat more dark leafy greens, bananas, almonds and dark chocolate (85%+ cacao).
  
  
• Vitamin C sources: Vitamin C helps regulate cortisol and supports adrenal health. Vitamin C can be depleted quickly during periods of high stress. Load up on oranges, kiwis, peppers and berries.
  
  
• Omega 3 fatty acids: Reduce inflammation and support brain health. Opt for oily fish (salmon, mackerel), flaxseeds and walnuts.
  
  
• Hydration: Staying suitably hydrated is important for supporting stress resilience.
  
  
• Fill your diet with whole foods: Ultra processed foods will imbalance blood sugar and create more stress (and cortisol) in the body. Prioritise quality wholefoods for greater nutrient density. 

2. Reduce caffeine and sugar intake

Both caffeine and refined sugars can add to the cortisol burden, increasing stress on the body. If you rely on coffee to get through the day, try switching to matcha or herbal teas, which provide a more stable energy release.

3. Prioritise quality sleep

Since cortisol follows a circadian rhythm, getting enough restful sleep is crucial for keeping levels in check.

Create a nighttime routine: Limit blue light exposure from screens, dim the lights, and unwind with a book or meditation. Consider incorporating Sleepee into your bedtime routine.

Stick to a consistent sleep schedule: Aim for 7-9 hours of quality sleep, going to bed and waking up at the same time daily.

4. Engage in gentle movement and stress-reducing activities

While exercise is beneficial, high-intensity workouts can sometimes increase cortisol if done excessively. Instead, balance intense sessions with low-impact activities such as:

• Yoga
• Pilates
• Walking in nature
• Stretching

5. Practice mindfulness and relaxation techniques

Managing stress effectively is one of the most powerful ways to reduce cortisol.

Breathing exercises: Deep breathing (e.g. box breathing) helps activate the parasympathetic nervous system, the opposite of our stress response.

Meditation: Just 10 minutes of meditation per day can significantly lower stress levels.

Journaling: Writing down thoughts and daily gratitude can shift your mindset and reduce anxiety.

6. Targeted supplementation: 

Using targeted supplementation tailored to your needs can be a real helping hand in managing cortisol levels in today’s busy world. Extracted offer a number of options based on your requirements:

Calmee - Calmee's hero ingredient is Lactium: Inspired by the blissed-out mood of a baby after drinking milk, French scientists created Lactium® to emulate that serene state in a supplement. Lactium® is a milk protein hydrolysate that contains a natural bioactive decapeptide with relaxing properties. It reduces cortisol and increases GABA (the calming neurotransmitter) so helping to reduce anxiety and promote calm.

Sleepee - Sleepee is Extracted’s original product with 11 powerhouse ingredients proven to help you get a better night’s sleep. As sleep is a fundamental pillar of wellbeing, and poor sleep can significantly impact cortisol levels, Sleepee is a great option for supporting a more restorative night’s sleep. 

Cortisol is essential for survival, but when consistently elevated, it can wreak havoc on your health. By making small yet powerful changes to your diet and lifestyle, you can effectively manage stress, regulate cortisol levels and improve overall well-being.

www.racheldaviesnutrition.com

This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.

Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.