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Cortisol is known as the stress hormone, but is it good or bad? We look at what it is, plus how to reduce cortisol levels with lifestyle changes, diet and supplements
Summary
1What is cortisol?
To best understand cortisol, you should think of it as your built-in alarm system. That’s why it’s released during the ‘fight or flight’ response...
2Is cortisol good or bad?
Because of its reputation and connections with stress, cortisol is often seen as the ‘bad’ hormone. But that’s not strictly fair...
37 ways to reduce cortisol levels
As well as responding to stress and other emotions that your body experiences, cortisol levels fluctuate accordingly to sleep, foods, exercise...
Often linked with stress, cortisol is a hormone that helps regulate a variety of vital processes within your body. Actually sounds quite important, right?
While it’s true that stressful situations lead to higher cortisol levels,1 it also plays a part in your metabolism and immune system. From supporting our circadian rhythm to regulating blood sugar, cortisol really is a busy hormone.2
For some people high cortisol levels might be just a part of their make-up, and they may need to take medication to help lower their levels. However, for most people, the key is keeping the balance right for your body through lifestyle choices.
What is cortisol?
To best understand cortisol, you should think of it as your built-in alarm system. That’s why it’s released during the ‘fight or flight’ response.1
As your body’s main stress hormone, cortisol levels are associated with many activities in the brain:3
- mood
- memory
- fear
- stress
"It’s very clever, because when you wake, exercise, or go through a stressful experience, your pituitary gland reacts by sending a signal so they know what quantity of cortisol to produce"
The function of cortisol
Now a deeper dive into the function of cortisol in your body.
Cortisol is a steroid hormone made in your adrenal glands, which are the triangle-shaped organs at the top of your kidneys. The production of cortisol by the adrenal glands is managed by the pituitary gland. This is the pea-sized gland which sits at the base of your brain, which is sometimes known as the “master gland” due to the huge effect it has on the whole body.4
It’s very clever, because when you wake, exercise, or go through a stressful experience, your pituitary gland reacts by sending a signal to your adrenal glands so they know what quantity of cortisol to produce.4
Every one of the cells in your body contains receptors for cortisol, so it can have lots of different actions depending on which cell it's acting upon.5
If your level is too low, your brain regulates the volume of hormones it creates.2 These signals are then received by your adrenal glands and the amount of cortisol they release is fine-tuned to ensure you're creating the correct amount.
When the signal is made, cortisol is then released into the blood and is then transported around the body.
- supports your body in using carbohydrates, fats and proteins6
- may help with inflammation4
- regulates blood sugar, or glucose7
- helps control blood pressure4
- balances your body’s salt and water levels8
- helps control your sleep/awake cycle9
- provides energy so you can cope with stress and restore balance after stress10
Is cortisol good or bad?
Because of its reputation and connections with stress, cortisol is often seen as the ‘bad’ hormone.
But that’s not strictly fair. The thing is, it’s an essential hormone and it plays many roles, some of which we're still learning about and researching. But put it this way, without cortisol you would be slower to react to a stressful situation, and you may not recognise fearful or dangerous situations in the same way without it.
So, it’s certainly unfair to say it’s bad (even though it can feel like it sometimes). It’s having too much or too little that can cause potential problems.
"So, it’s probably unfair to say it’s bad. It’s the managing of your levels that can cause potential problems"
What causes high levels of cortisol?
High levels of cortisol can cause various symptoms throughout the body, which can vary depending on what it is that's causing the increase.
When your cortisol levels are too high for too long, the hormone can be more damaging than helpful. High levels of cortisol for a long period of time could be due to chronic stress or a rare condition called Cushing's Syndrome.11 Speak to your healthcare provider if you think you have high cortisol levels.
Over time, high levels of cortisol can impact your:
- weight
- blood pressure
- sleep
- mood
- energy levels
How to lower cortisol levels
As well as responding to stress and other emotions that your body experiences, cortisol levels fluctuate accordingly to things such as your sleeping pattern, the foods you eat and exercise schedule, which can all help control your stress levels.
Because of the frequent hormone changes with the monthly menstrual cycle, pregnancy or the menopause, women can especially experience a constant change in cortisol levels, sometimes on a minute-by-minute basis.
7 ways to reduce cortisol levels
You can try and reduce your cortisol levels with these tips:
Try and go to bed at the same time each night and wake up at the same time each morning. This creates a good circadian rhythm, which helps keep your hormone balance.
While you might think that alcohol relaxes you, it actually increases cortisol.
Avoid caffeine, sugar and processed foods where possible. Better eating and a healthy, balanced diet can help improve your wellbeing.12
Get a monthly massage to reduce your stress levels and relax your muscles.
Meditation can help slow your mind down, reduce anxiety and lower cortisol levels. Breathing deeply to relax may also help.
Talk to your doctor or healthcare professional about taking dietary supplements. Your intake levels may vary so seek advice beforehand.
When to seek further support with cortisol levels
If you have uncontrollably high or low cortisol levels, a healthcare professional will confirm this with a blood test, who might go on to prescribe medication, as there's no at-home blood tests available.
Too much cortisol is known as Cushing syndrome, whereas too little cortisol is known as Addison’s disease. These tests will also help screen for other diseases that may affect your pituitary and adrenal glands. Cortisol may even be a contributor to diabetes, so it’s definitely something you should be taking seriously.4
Both of these disorders are very rare. Cushing syndrome is most common in people who take steroid tablets or medicine for long periods of time. This is because steroids contain a synthetic cortisol, and it’s rare that your body would produce too much cortisol.3
Addison’s disease is a rare condition of the adrenal glands. Around 8,400 people in the UK have Addison’s disease. It can affect any age, however it's more common between people aged between 30 and 50. It’s also statistically more common in women than men.4
Signs that you may be creating too much cortisol include:
- weight gain around the midsection and upper back
- rounding of the face
- acne
- thinning skin
- bruising easily
- flushed face
- slower healing
- muscle weakness
- severe fatigue
- irritability
- difficulty concentrating
- high blood pressure
- headaches
While symptoms of low cortisol levels include:
- lack of energy
- feeling sick
- loss of appetite and unintentional weight loss
- dizziness on standing
- low blood pressure (hypotension)
- craving salt
- muscle weakness with cramps
- abdominal pain
- increased thirst
- difficulty concentrating
- headaches
- high temperature
- irregular periods, if you menstruate
The final say
Cortisol isn’t all bad. In fact, it actually does a lot to support our body and without it we’d be stuck. From ringing our internal body clock to balancing our blood sugar, every time you eat a piece of cake, or have a nervous moment, cortisol comes along to keep us in check.
There are benefits to controlling our cortisol, so finding a way to reduce your levels if they’re too high can help towards your overall health.
Why not check out inspiration for cortisol conscious workouts or your most Googled questions on hormones, answered by our experts?
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Chu B, Marwaha K, Ayers D, Sanvictores T. Physiology, Stress reaction [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541120/
2. Thau L, Gandhi J, Sharma S. Physiology, cortisol [Internet]. National Library of Medicine. StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538239/
3. Bancos I. Adrenal Hormones [Internet]. www.endocrine.org. 2022. Available from: https://www.endocrine.org/patient-engagement/endocrine-library/hormones-and-endocrine-function/adrenal-hormones
4. HealthDirect. The Role of Cortisol in the Body [Internet]. Healthdirect.gov.au. Healthdirect Australia; 2019. Available from: https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body
5. Society for Endocrinology. Cortisol | You and Your Hormones from the Society for Endocrinology [Internet]. Yourhormones.info. 2019. Available from: https://www.yourhormones.info/hormones/cortisol/
6. Christiansen JJ, Djurhuus CB, Gravholt CH, Iversen P, Christiansen JS, Schmitz O, et al. Effects of Cortisol on Carbohydrate, Lipid, and Protein Metabolism: Studies of Acute Cortisol Withdrawal in Adrenocortical Failure. The Journal of Clinical Endocrinology & Metabolism [Internet]. 2007 Sep 1;92(9):3553–9. Available from: https://academic.oup.com/jcem/article/92/9/3553/2597859
7. The Editors of Encyclopedia Britannica. cortisol | Definition & Function. In: Encyclopædia Britannica [Internet]. 2017. Available from: https://www.britannica.com/science/cortisol
8. Mendel Castle-Kirszbaum, Goldschlager T, Margaret Dy Shi, Fuller PJ. Glucocorticoids and Water Balance: Implications for Hyponatremia Management and Pituitary Surgery. Neuroendocrinology [Internet]. 2023 Jan 1;113(8):785–94. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10389798/
9. Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Science [Internet]. 2015 Nov;8(3):143–52. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/
10. Knezevic E, Katarina Nenic, Milanovic V, Nebojsa Nick Knezevic. The Role of Cortisol in Chronic Stress, Neurodegenerative Diseases, and Psychological Disorders. Cells. 2023 Nov 29;12(23):2726–6.
11. NHS. Cushing’s syndrome [Internet]. nhs.uk. 2021. Available from: https://www.nhs.uk/conditions/Cushings-syndrome/
12. Soltani H, Keim NL, Laugero KD. Increasing Dietary Carbohydrate as Part of a Healthy Whole Food Diet Intervention Dampens Eight Week Changes in Salivary Cortisol and Cortisol Responsiveness. Nutrients. 2019 Oct 24;11(11):2563.
13. NHS Choices. Symptoms - Addison’s Disease [Internet]. NHS. 2019. Available from: https://www.nhs.uk/conditions/addisons-disease/symptoms/
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