High Cortisol Levels: What It Means and How To Lower Cortisol

• Cortisol is a hormone produced by the adrenal glands. It regulates the body’s stress response and helps provide energy to nearly every organ system.
• High cortisol levels may lead to mental health problems, high blood pressure, and difficulty managing weight. It also increases the risk for various conditions, including diabetes, sleep disorders, and heart disease. 
• Fortunately, there are ways to lower cortisol levels and manage stress.

Cortisol is commonly known as the stress hormone since it helps regulate an individual’s stress levels, among other functions. Data shows 43% of adults reported increased stress in 2024, suggesting that many of us may experience higher cortisol levels. Yet, stress and medically high cortisol levels are two different things. Ahead, we unpack what cortisol actually is, how it impacts the body, and how to lower cortisol and stress levels. 

While cortisol is commonly associated with regulating stress, it’s an essential hormone for many of our body’s functions. To regulate cortisol levels, the body has a three-part system:

• If cortisol levels dip, the hypothalamus releases a hormone called corticotropin-releasing hormone (CRH), which triggers the body’s stress response.
• The pituitary gland then makes another hormone, adrenocorticotropic hormone, that signals to the adrenal gland how much cortisol to produce.
• The adrenal glands, the small glands above our kidneys, produce cortisol– a steroid hormone that provides energy for various parts of the body. 

Balanced cortisol levels play a few important roles for overall health:

• Provides energy for the body
• Regulates stress responses
• Reduces inflammation
• Helps control blood sugar levels
• Maintains blood pressure
• Turns food into energy
• Helps regulate the sleep-wake cycle

Due to cortisol’s role in chronic stress, we often hear about ways to lower cortisol levels, though this word is a bit misleading. Instead, we should think about balancing cortisol levels since high or low levels can lead to negative health impacts.

When cortisol levels are too low, someone may suffer from adrenal insufficiency. This can be a medical condition in and of itself (referred to as primary adrenal insufficiency) or caused by another medical condition (referred to as secondary adrenal insufficiency).

Excess cortisol occurs when the adrenal glands produce too much cortisol. In severe cases, someone may be diagnosed with Cushing’s Syndrome, the medical term for excess cortisol, though levels this high are rare. 

Cortisol production plays an important role for overall health. Too much or too little cortisol can have negative impacts, including the six listed below. 

Mental Health Difficulties 

Since cortisol regulates stress levels, it directly impacts our emotional and mental health. High cortisol levels are considered a biomarker for various mental illnesses, such as anxiety and chronic stress. Additionally, when cortisol levels are high, it triggers the fight-or-flight response from the parasympathetic nervous system and sympathetic nervous system. This fight-or-flight response is beneficial in short spurts if you’re in danger, but if cortisol levels remain high over a long period of time it may lead to panic attacks, and even put you at higher risk of developing hypertension and diabetes. 

High Blood Pressure

Cortisol also helps regulate blood pressure levels, a key risk factor for heart disease. Blood pressure dips, when cortisol levels dip. Low blood pressure may manifest as confusion, fatigue, or dizziness. 

When cortisol levels are too high, it can result in high blood pressure. High blood pressure often leads to more headaches, chest pain, and vision problems in the short-term. In the long-term, it increases the risk of heart disease. One study found that when cortisol levels doubled, the risk of heart disease increased by 90%.

Weight Fluctuation

Cortisol plays a role in regulating metabolism, the body’s process of turning food into usable energy. When working as intended, our body breaks down food into energy we can use now, glucose, and stores what’s left in the form of fat. When cortisol levels are high, metabolism slows down, leading to weight gain. 

Alternatively, low cortisol levels may lead to unhealthy weight loss. This is because healthy cortisol levels help us preserve muscle mass and trigger our appetite. When those levels dip, we may lose muscle mass and eat less.

Weakened Immune System

Cortisol levels help regulate the body’s immune system to function properly. If cortisol levels are low, the immune system overreacts. When cortisol levels are high, the immune system is suppressed. A tip in either direction can cause issues with immune system functioning, meaning your body may under or over react to infections and injuries. A weakened immune system may lead to increased susceptibility to infectious diseases and a higher chance of medical complications stemming from those illnesses.

Blood Sugar

One of cortisol’s responsibilities is to release the blood glucose stored in the liver. If this process is disrupted, blood sugar levels may dip or rise. Low blood sugar may lead to symptoms such as dizziness, difficulty concentrating, and fatigue. High blood sugar may lead to dry mouth, blurred vision, and excessive urination, among other symptoms. Secondarily, high blood sugar levels increase the risk of developing diabetes. Researchers have found a link between high cortisol levels and an increased likelihood of type 2 diabetes.

Trouble Sleeping

Getting enough sleep (7 to 8 hours of high-quality sleep) helps our bodies and brains function properly. Cortisol plays a role in regulating our circadian rhythm, the sleep-wake cycle that cues when it’s time to sleep or wake up. When cortisol levels are too low or high, this cycle is disrupted, leading to difficulty sleeping and the potential for sleep deprivation. high-quality

If a healthcare provider suspects someone has high or low cortisol levels, they may order a cortisol test to measure cortisol levels in a urine, blood, or saliva sample. Unbalanced cortisol levels often indicate an issue in the adrenal gland or the pituitary gland.

High cortisol levels tend to be more common, and there are many potential reasons for excess cortisol, such as:

• A pituitary tumor
• Large doses of steroid medications
• Cushing’s syndrome
• Tumor in the adrenal gland
• Chronic stress

Other conditions or habits may cause cortisol spikes, though it’s rare that they cause abnormally high cortisol levels:

• Exercise
• High caffeine intake
• Acute stress
• Hot or cold temperatures 

Additionally, hormone fluctuations experienced by women during pregnancy or menopause can also cause higher cortisol levels. 

Although less likely, common causes for low cortisol levels include:

• Adrenal insufficiency
• An underactive pituitary gland 
• Infection in the adrenal gland

Should a cortisol test come back with extremely low or high levels, medical intervention is often required. This could include adjusting current medication, taking hormone medication, or surgically removing a tumor. 

Most of us won’t experience cortisol levels so high or low that they require hormonal medication or surgery. That doesn’t mean we can’t focus on lifestyle choices that help maintain healthy cortisol levels. The most effective action to take is to reduce stress. 

1: Practice Stress Management Techniques

The most obvious way to reduce stress is to practice stress management techniques. Some of the most effective include:

• Meditation
• Deep breathing
• Progressive muscle relaxation
• Regularly practicing self-care

If it’s difficult to manage stress on your own, you may want to seek help. Working with a mental healthcare provider is an effective, safe way to manage stress. To find a provider in your area, visit: 

• Good Therapy
• The Recovery Village
• Talkspace

For immediate mental health assistance, call, text, or visit:

• 1–800–662-HELP (4357)
• 1–800–273‑8255 (TALK)
• Suicide Prevention Lifeline for Hearing Impaired: 1–800–799‑4889
• The Samaritans: (877) 870‑4673 (HOPE)
• Text HOME to 741741
• https://www.imalive.org/
• 988 Lifeline Chat

2: Get Enough Sleep

Getting enough sleep is one of the most effective ways to lower stress levels. During sleep, our brains and bodies have to repair, meaning we wake up feeling well-rested and with less stress. Yet stressful thoughts can also be a reason it’s difficult to sleep. To combat stress’ impact on sleep, practice good sleep hygiene:

• Go to bed and get up at the same time
• Avoid electronic devices for at least 30 minutes before bedtime
• Sleep in a dark, cool environment
• Avoid large meals, spicy food, or caffeine in the late afternoon or evening 
• Keep your bedroom quiet or wear earplugs 

3: Exercise

Exercise regulates cortisol production and can be a good way to destress. Plus, it doesn’t matter if movement is low or high intensity, since research suggests both help balance cortisol levels. 

Low-intensity and low-impact workouts, like yoga or a walk, offer immediate cortisol reduction. High-intensity exercise, like running or playing basketball, may increase cortisol production while exercising, but those who regularly engage in high-intensity exercise have a lower baseline level of cortisol when resting. 

4: Eat a Healthy Diet

A balanced diet is a great way to reduce stress, thanks to the gut-brain connection (i.e. the concept that what you eat impacts how you feel and vice versa). While following general healthy eating guidelines, such as those in the Mediterranean diet, should help reduce stress, certain food groups may play a more significant role:

• Fiber
• Healthy fats, such as omega‑3
• Green tea
• Fruits and veggies

Adding these four groups to your diet may lower stress levels, plus benefit your overall health in other ways. High-fiber foods, for example, help manage weight and lower the risk for diabetes and heart disease. 

5: Spend Time in Nature

Spending time in nature, whether on a walk or just enjoying a cup of coffee on the porch, can reduce stress. Plus, you don’t have to spend all day outside to get the benefits. A five-minute walk, for example, can boost mood and reduce stress. If you live somewhere without a lot of green spaces or on days when the weather is bad, research also suggests tending to houseplants may reduce stress. 

6: Socialize Regularly 

Time with a friend or family member can boost our mood and make us feel less stressed. In fact, the CDC highlights how social connection can reduce stress, anxiety, and depression. Social connectedness can encompass a wide range of interactions, from sharing lunch with a friend to simply saying hello to someone during a walk or at the grocery store.

7: Laugh More

There may be truth to the cliche, ​“laughter is the best medicine,” at least for stress levels. When we laugh, our body releases feel-good hormones such as serotonin and dopamine that counteract stress and make us feel happier and more relaxed.