Person stressed at a desk with laptop and papers

High cortisol levels are often associated with the phrase, 'You're too stressed!’. Cortisol, often called the "stress hormone," plays a critical role in the body. It helps regulate metabolism, manage the stress response, and support the immune system. While cortisol is essential for the body’s function, high cortisol levels can lead to serious health issues. This article explores what causes spiked cortisol level, the symptoms to watch for, and how it affects overall health.

What is Cortisol?

Cortisol is a hormone produced by the adrenal glands, located above the kidneys. It is often released in response to stress, making it a key player in the body's fight-or-flight response. The hormone helps manage energy, regulate blood sugar levels, support brain function, and manage inflammation. In normal circumstances, cortisol levels fluctuate throughout the day, following a natural rhythm:

  • Highest in the morning to help wake the body up and prepare for the day.
  • Lowest at night to help promote restful sleep.

What Happens When Cortisol Levels Are High?

Diagram showing the body's stress response system

While cortisol is crucial for stress management and daily function, increase in cortisol level over a prolonged period can be harmful. Cortisol levels are high for many people due to chronic stress, poor lifestyle choices, and certain medical conditions. When cortisol levels stay elevated for an extended period, it can lead to:

  • Weight gain (especially around the abdomen and face)
  • Anxiety and mood swings
  • High blood pressure
  • Sleep problems
  • Digestive issues

Causes of High Cortisol Level

There are several factors that contribute to a higher of cortisol level. Below are the most common causes:

Chronic Stress

The most common cause of high cortisol level is chronic stress. The body produces cortisol in response to stress. However, when stress is constant, the body’s cortisol production doesn’t return to normal levels, leading to sustained high cortisol level. Stress can stem from various sources, including:

  • Work pressure
  • Financial struggles
  • Relationship issues
  • Ongoing trauma or anxiety

Medical Conditions

Certain medical conditions can lead to high cortisol level. The most well-known condition is Cushing's syndrome, a disorder that causes the body to produce excessive cortisol. This can happen due to:

  • Tumors in the adrenal glands or pituitary glands
  • Other conditions like polycystic ovary syndrome (PCOS) or depression

Medications

Medications, particularly corticosteroids like prednisone, can cause high cortisol levels. These drugs are often prescribed to treat conditions like asthma or arthritis, but they mimic the effects of cortisol in the body. Prolonged use of corticosteroids can cause cortisol levels to rise to unhealthy levels.

Poor Sleep

Sleep plays an important role in hormone regulation. When sleep is disrupted, cortisol production can increase. 

Symptoms of High Cortisol Levels

The symptoms of spiked in cortisol level vary depending on the individual and the duration of the elevation. Here are the most common symptoms:

Physical Symptoms

  • Weight Gain: One of the most noticeable signs of high cortisol level is weight gain, particularly around the abdomen, face, and upper back. Cortisol promotes fat storage in these areas.
  • High Blood Pressure: Elevated cortisol can cause an increase in blood pressure. High blood pressure, if left untreated, can lead to cardiovascular problems.
  • Skin Issues: Cortisol affects skin health. High cortisol level can lead to acne, thinning skin, and easy bruising.
  • Muscle Weakness: Over time, high cortisol level can cause muscle breakdown, leading to weakness in the arms and legs.
  • Increased Thirst and Urination: Cortisol can affect kidney function, causing increased thirst and frequent urination.

Mental and Emotional Symptoms

  • Anxiety and Mood Swings: When cortisol levels are high, it can contribute to feelings of anxiety, irritability, and emotional instability.
  • Depression: Chronic stress and high cortisol level can also lead to depression. The imbalance of hormones in the brain can contribute to feelings of sadness and hopelessness.

Sleep Disturbances

  • Insomnia: One of the most common signs of high cortisol level is trouble sleeping. Elevated cortisol level at night can interfere with the body’s ability to wind down, leading to insomnia.

Other Symptoms

  • Increased Appetite: High cortisol level are linked to increased hunger and cravings, particularly for high-fat, high-sugar foods. This can lead to overeating and further weight gain.
  • Memory and Concentration Problems: High cortisol level can affect brain function, leading to difficulties with memory, focus, and concentration.

Supplements That May Help Manage Cortisol Level

Below is a breakdown of the most effective supplements for managing cortisol level:

Ashwagandha

Dried ashwagandha root

What It Is: Ashwagandha is an adaptogenic herb that has been used for centuries in Ayurvedic medicine to help the body manage stress.

How It Helps: Ashwagandha has been shown to lower high cortisol level and promote a sense of calm. It works by reducing the body’s stress response, helping to balance cortisol production during stressful periods. By improving the body’s resilience to stress, ashwagandha can also support mental clarity and emotional stability.

Suggested Benefits:

  • Reduces anxiety
  • Improves sleep quality
  • Enhances mental clarity
  • Supports overall stress management

Magnesium

Foods rich in magnesium like nuts and leafy greens

What It Is: Magnesium is a vital mineral that supports over 300 biochemical reactions in the body, including muscle relaxation, nerve function, and hormone regulation.

How It Helps: Magnesium plays a key role in regulating the body’s stress response and can help lower high cortisol level. It works by supporting the adrenal glands and helping to relax muscles and calm the nervous system. Many people with high cortisol level also experience magnesium deficiency, so supplementing with magnesium can have a double benefit.

Suggested Benefits:

  • Helps regulate cortisol levels
  • Promotes relaxation and calm
  • Improves sleep quality
  • Supports heart health and muscle function

L-Theanine

Cup of freshly brewed green tea

What It Is: L-theanine is an amino acid found in tea leaves, particularly green tea. It is known for its calming effects on the mind.

How It Helps: L-theanine promotes relaxation and can help lower high cortisol level by reducing the body’s stress response. It increases the production of alpha waves in the brain, which are associated with a calm yet alert state. L-theanine has been shown to improve sleep and reduce anxiety, making it an excellent supplement for managing stress and cortisol.

Suggested Benefits:

  • Reduces anxiety and stress
  • Promotes relaxation and calm
  • Improves sleep quality
  • Helps regulate cortisol production

Conclusion

Maintaining balanced cortisol level is essential for overall health. High cortisol level can lead to a variety of physical and emotional symptoms, from weight gain and high blood pressure to anxiety and sleep problems. Understanding the causes of high cortisol level, such as chronic stress, medical conditions, medications, poor sleep, and lifestyle factors, is key to managing them effectively. If you experience symptoms of high cortisol level, it’s important to consult a healthcare provider to diagnose the underlying cause and determine an appropriate treatment plan.