Are My Cortisol Levels (the Stress Hormone) High? Common Signs and Practical Steps to Lower It Naturally

Do you feel constantly stressed or unusually tired, or even notice weight gain despite not changing your diet or workout routine? The reason may be elevated cortisol, often referred to as the body’s primary stress hormone, because it is released when the body is under pressure and the “fight-or-flight” response is activated. Although many people associate cortisol only with negative effects such as acne, weight gain, and high blood pressure, cortisol is actually an essential hormone for life. It supports energy, helps the body adapt to the environment, and plays an important role in controlling inflammation.

However, the problem begins when cortisol remains high for long periods. At that point, it can become a major risk factor that contributes to chronic issues such as weight gain, anxiety, poor sleep, hormonal imbalances, fertility problems, and many other health concerns. Chronic psychological stress and long-term use of corticosteroid medications are among the most common causes of high cortisol. The good news is that many natural approaches can help reduce cortisol and restore balance in the body.

What Are the Most Important Functions of Cortisol in the Body?

Cortisol is an essential hormone produced by the adrenal glands under signals from the brain. It follows a daily rhythm: it is highest in the morning and lower at night. Although it is linked to stress, cortisol is necessary for normal body function, and its levels increase during physical or emotional stress, lack of sleep, or inflammation.

One of its most important functions includes

• Supporting focus and reducing mental fog
• Supporting fat burning
• Regulating blood sugar
• Reducing inflammation and supporting healing
• Regulating fluid and salt balance
• Contributing to blood pressure control

Cortisol levels also rise more strongly and remain higher in cases of chronic, unresolved stress.

Symptoms of High Cortisol

When cortisol stays high for a long time, the body remains in a constant “alarm” state. This weakens important systems such as digestion, immunity, and hormonal balance and increases the risk of fatigue, infections, and mood disturbances.

Some of the most common signs that may indicate high cortisol include:

• Weight gain, especially around the abdomen, even without changes in diet or exercise
• Puffy or flushed face
• Mood swings, irritability, anxiety, and agitation
• Persistent fatigue or feeling “tired but wired”
• Trouble sleeping or waking up frequently
• Irregular periods or fertility issues
• High blood pressure
• Inflamed acne outbreaks
• Weakened immunity and frequent infections
• Thin skin and easy bruising
• Difficulty concentrating and headaches

If several symptoms appear together, it may be important to evaluate cortisol levels and possibly do other supportive lab testing.

Root Causes of High Cortisol

Cortisol levels can rise due to psychological, physical, or hormonal factors. Some of the most common root causes include:

• Depression and chronic emotional stress
• Over-exercising or intense training
• Deficiencies in essential vitamins and minerals
• Addiction, such as alcohol or drug use
• Higher-than-normal estrogen levels
• Malnutrition and eating disorders
• Severe liver or kidney disease
• Hyperthyroidism

How Do We Lower Cortisol Naturally?

Lowering cortisol does not depend on “relaxation” alone. It requires resetting four main pillars: nutrition, blood sugar, the nervous system, and sleep. If there is no clear medical cause, such as Cushing’s syndrome, the following steps can create noticeable improvements within weeks.

1) Follow an Anti-Inflammatory Diet

Chronic inflammation is one of the strongest triggers of high cortisol. Therefore, the most important dietary step is shifting to a natural, anti-inflammatory, minimally processed diet. You can read the following article to learn more about the most powerful anti-inflammatory diet.

The more inflammation decreases, the calmer the nervous system becomes, and cortisol gradually begins to return to its normal range.

2) Stabilize Blood Sugar… Because It Directly Affects Cortisol

Cortisol rises significantly when blood sugar drops suddenly, which is why meal structure and blood sugar stability are essential.

Practical tips:

• Eat a complete breakfast within 30–60 minutes of waking
• Make sure each meal includes: 
  • 20–35 g of protein
  • Fiber
  • Healthy fats 
• Avoid coffee on an empty stomach
• Do not skip meals or leave long gaps between meals (especially in women)
• Focus on hydration and add minerals (sodium, potassium, magnesium) 

3) Manage Stress by Calming the Nervous System, Not by “Fighting It”

Chronic stress keeps the body in a constant “alert” state, even when there is no real danger, and this maintains high cortisol.

Effective and evidence-based tools:

• Meditation for 10–20 minutes daily
• Prayer, presence, and calm mental focus
• Expressive writing (journaling)
• Acupuncture (may help reduce stress and muscle pain, and improve sleep)
• Correct deep breathing techniques

4) Stimulate the Vagus Nerve… The Fastest Way to Send a “Safety Signal” to the Body

The vagus nerve is the key to shifting out of fight-or-flight mode. Activating it daily helps lower cortisol because it moves the body into a state of relaxation and recovery.

Effective daily methods include:

• Slow breathing with long exhales
• Gargling, humming, or singing
• Splashing cold water on the face or short cold showers
• Neck and foot massage
• Laughter and social connection 

5) Regular Exercise Is Important… But Overtraining Raises Cortisol

Moderate exercise supports cortisol balance, sleep, and blood sugar regulation, but frequent intense training can raise cortisol even more.

The best forms include

• Daily walking
• Moderate strength training 2–3 times per week
• Yoga, Pilates, stretching
• Walking in nature or mindful movement 

6) Use Adaptogenic Herbs to Support Cortisol Balance

Adaptogens help the body cope with stress by:

• Reducing inflammation
• Supporting energy
• Improving blood sugar balance
• Reducing nervous system exhaustion symptoms 

Common adaptogens include:

• Ashwagandha
• Medicinal mushrooms: reishi and cordyceps
• Rhodiola
• Holy basil
• Licorice root (with caution and supervision because it may raise blood pressure in some people)
• Astragalus 

Important: These herbs are not a replacement for sleep or lifestyle changes, but they can be helpful support when used correctly.

7) Essential Oils as a Nervous System Support Tool

Essential oils influence the nervous system through the sense of smell and the amygdala and may help reduce cortisol and improve relaxation and sleep.

Most commonly used:

• Lavender
• Frankincense
• Myrrh
• Peppermint
• Lemon 

Ways to use them:

• Direct inhalation for 1–3 minutes
• Diffusing in the room before sleep
• Adding to a warm bath
• Applying to the skin after diluting with a carrier oil (such as coconut or jojoba oil) 

8) Morning Sunlight and Good Sleep at Night to Reset Hormonal Rhythm

Cortisol follows a daily rhythm: high in the morning and low at night. Any disruption in this rhythm makes the body feel “stressed” without a clear reason.

Key practices:

• Get morning sunlight for 5–10 minutes
• Reduce blue light exposure at night
• Stop screen use one hour before bed
• Sleep in a dark, cool room
• Aim for 7–9 hours of sleep consistently 

Conclusion

Chronic high cortisol is not caused by stress alone. It increases with blood sugar instability, poor sleep, and inflammation. The best natural way to lower cortisol includes an anti-inflammatory balanced diet, blood sugar regulation, consistent sleep, moderate movement, and stress reduction through breathing and morning sunlight exposure.

If you need more information about the best antidepressant foods, watch the video below on Dr. Fajer AlJumairi’s YouTube channel: