Is Your Cortisol on Overdrive? Here’s How to Tell—and What You Can Do About It
Cortisol might not be the first thing that comes to mind when you think about your health, but it plays a big role in how you feel every day. This “stress hormone” helps keep your body running when life gets tough, but too much cortisol can throw everything out of balance.
So, how can you tell if your cortisol levels are high? And what can you do to bring them back down? Let’s get real about how this little hormone impacts your body and what steps you can take to manage it before it takes over.
How to Know When Your Cortisol Levels Are High
If you’ve been feeling off lately, your cortisol levels might be the culprit. Here are some signs that it’s working overtime:
Unexpected Weight Gain (especially around your belly): Have you noticed your clothes feeling tighter even though your routine hasn’t changed? High cortisol can cause your body to store extra fat, particularly around your middle.
Struggling to Sleep: If you’re finding it hard to fall asleep or stay asleep, high cortisol could be keeping your body too wired to relax.
Feeling Anxious or On Edge: If you’re constantly feeling revved up and unable to unwind, cortisol could be fueling those anxious vibes.
Low Energy—But Still Wired: Weirdly, high cortisol can leave you feeling exhausted yet restless. It’s like your body is running on fumes, but you can’t slow down.
Craving Sugary or Salty Foods: Stress eating isn’t just a saying—high cortisol can make you crave comfort foods as your body looks for quick energy fixes.
Getting Sick More Often: If you’re catching colds left and right, or taking longer to recover, it might be because high cortisol is messing with your immune system.
How to Get Your Cortisol Levels Back Under Control
The good news? You’re not stuck with sky-high cortisol forever. Here are some things you can do to naturally bring your levels back down:
Get Your Sleep Back on Track: Aim for 7-9 hours of good sleep each night. This isn’t just a luxury—it’s key to resetting your cortisol levels. Start a calming bedtime routine, make your room a sleep-friendly space, and try to go to bed at the same time each night. Your body will thank you.
Move Your Body—Gently: While intense workouts can sometimes spike cortisol, gentle exercises like yoga, walking, or even dancing can help bring it down. Find what feels good and gets you moving without stressing your body out even more.
Take a Breather (Literally): Deep breathing exercises or mindfulness practices can make a world of difference when it comes to lowering cortisol. Even taking a few minutes a day to breathe deeply can calm your mind and body.
Fuel Yourself with the Right Foods: Eating balanced meals with protein, healthy fats, and fiber can keep your blood sugar stable and prevent cortisol spikes. Try to limit caffeine and sugary snacks, as they can throw your levels off balance.
Laugh It Off: Seriously, laughter is one of the best ways to lower cortisol. Whether it’s watching a funny movie or catching up with a friend, find ways to bring joy and laughter into your day.
Explore Adaptogenic Herbs: If you’re into natural remedies, consider herbs like ashwagandha or rhodiola, which are known to help regulate stress hormones. Just make sure to consult a healthcare provider before adding any supplements to your routine.
Why You Shouldn’t Ignore High Cortisol
If left unchecked, high cortisol can lead to more than just feeling off. Here’s what can happen in the short and long term:
In the Short Term
Fatigue: You might feel tired all the time, even if you’re getting plenty of rest.
Mood Swings: High cortisol can make you feel irritable, anxious, or just plain down.
Digestive Problems: Stress hormones like cortisol can mess with your gut, leading to bloating or discomfort.
In the Long Term
Weight Gain: High cortisol often leads to weight gain, especially around your midsection, and increases the risk of conditions like Type 2 diabetes.
Heart Health Issues: Over time, cortisol can put a strain on your heart, raising blood pressure and increasing the risk of heart disease.
Immune System Breakdown: Chronic high cortisol can weaken your immune system, making you more vulnerable to illnesses.
Hormonal Imbalances: Cortisol can disrupt other hormones, leading to thyroid problems, reproductive issues, and even bone loss.
Take Charge of Your Health
Cortisol is part of how our bodies handle stress, but it shouldn’t be in charge all the time. By recognizing when your levels are high and taking steps to manage it, you can bring balance back to your body and feel better—inside and out. Remember, it’s not about eliminating stress completely (we wish!), but about managing how your body responds to it.
So, take a deep breath, get moving, and show your cortisol who’s boss.
