High Cortisol Levels: Top 10 Signs & Natural Remedies

Cortisol, known as the stress hormone, helps your body deal with stress, but too much can cause problems like tiredness, weight gain, and anxiety. High cortisol levels are common in our busy lives, triggered by work, poor sleep, or unhealthy habits. If not managed, it can harm your health. The good news is that you can treat high cortisol naturally with diet, lifestyle changes, and relaxation techniques.

This article explains the symptoms of high cortisol, why it’s a concern, and simple, natural ways to lower it, backed by studies, in easy-to-understand language for everyone.

What is Cortisol, and Why Does it Get High?

Cortisol is a hormone made by your adrenal glands, located above your kidneys. It’s released during stress to give you energy, raise blood sugar, and keep you alert. This is helpful for short-term situations, like a tight deadline, but chronic stress keeps cortisol high, leading to health issues.

Causes of high cortisol include:

• Chronic Stress: Work pressure, family issues, or financial worries (Psychoneuroendocrinology, 2020).
• Poor Sleep: Less than 7 hours of sleep spikes cortisol (Sleep, 2019).
• Unhealthy Diet: Too much sugar or processed foods raises cortisol (Journal of Nutrition, 2020).
• Excessive Exercise: Overtraining without rest increases cortisol (Sports Medicine, 2017).
• Caffeine Overload: Too much coffee or energy drinks boosts cortisol (Pharmacology, Biochemistry and Behaviour, 2018).

A 2020 Psychoneuroendocrinology study found that chronic stress increased cortisol by 30% in adults, linked to obesity, anxiety, and fatigue. Recognising symptoms early helps you manage them naturally.

Symptoms of High Cortisol

High cortisol can affect your body and mind in ways you might not expect. Here are common signs to watch for:

1. Constant Tiredness: Feeling drained despite rest, as cortisol disrupts energy balance (Journal of Clinical Endocrinology & Metabolism, 2019).
2. Weight Gain: Especially belly fat, since cortisol promotes fat storage (American Journal of Physiology, 2018).
3. Trouble Sleeping: High cortisol at night makes it hard to fall or stay asleep (Sleep Medicine Reviews, 2018).
4. Anxiety or Irritability: Cortisol affects brain chemicals, causing mood swings or stress (Psychoneuroendocrinology, 2020).
5. Food Cravings: Urges for sugary or salty snacks, as cortisol messes with appetite (Appetite, 2017).
6. Frequent Illness: High cortisol weakens immunity, making you prone to colds (Brain, Behaviour, and Immunity, 2017).
7. Muscle Weakness: Cortisol breaks down muscle tissue, reducing strength (Journal of Applied Physiology, 2018).
8. Brain Fog: Trouble focusing or memory issues due to cortisol’s effect on the brain (Neuropsychopharmacology, 2019).
9. High Blood Pressure: Cortisol narrows blood vessels, raising pressure (Hypertension, 2017).
10. Skin Problems: Acne or slow wound healing, as cortisol affects skin repair (Dermatology, 2018).

If you notice several of these, especially for weeks, it may be high cortisol. A doctor can confirm with blood, saliva, or urine tests, but natural methods can help manage symptoms.

Why High Cortisol is a Concern?

Chronic high cortisol can lead to serious health problems if untreated:

• Obesity: Increases belly fat, raising diabetes risk (American Journal of Physiology, 2018).
• Heart Disease: High blood pressure and cholesterol from cortisol harm the heart (Hypertension, 2017).
• Mental Health Issues: Anxiety, depression, or mood swings worsen (Psychoneuroendocrinology, 2020).
• Weak Bones: Cortisol reduces bone density, increasing fracture risk (Osteoporosis International, 2018).
• Hormone Imbalance: Disrupts thyroid or reproductive hormones (Endocrine Reviews, 2020).

A 2019 Journal of Clinical Endocrinology & Metabolism study linked high cortisol to a 25% higher risk of metabolic syndrome (obesity, diabetes, heart issues). Natural treatments can prevent these risks.

Managing cortisol is just one part of a balanced wellness journey. To support your overall stress management naturally, explore our range of Ayurvedic stress relief products crafted to restore calm and balance.

Top 10 Natural Ways to Treat High Cortisol Symptoms

Here are some of the natural ways to treat high cortisol symptoms:

1. Practice Relaxation Techniques

Stress is the main cause of high cortisol, so calming your mind helps.

• Meditation: Sit quietly, focus on your breath for 10–15 minutes daily. A 2018 Frontiers in Immunology study found mindfulness meditation cut cortisol by 25%.
• Deep Breathing: Use the 4-7-8 technique (inhale 4 seconds, hold 7, exhale 8). A 2017 Journal of Alternative and Complementary Medicine study showed that 5 minutes reduced cortisol by 15%.
• Yoga: Combines movement and breathing to lower stress. A 2019 Journal of Clinical Psychiatry study found 12 weeks of yoga lowered cortisol by 20%.

How to Start: Try a meditation app or simple yoga poses like Child’s Pose. Practice daily for best results.

2. Improve Sleep Quality

Sleep resets cortisol levels, which naturally drop at night. Poor sleep keeps them high.

• Aim for 7–9 hours nightly. A 2019 Sleep study showed that sleeping under 6 hours raised cortisol by 30%.
• Keep a consistent bedtime, even on weekends.
• Avoid screens 1 hour before bed, as blue light delays melatonin (Chronobiology International, 2018).
• Make your bedroom dark, calm, and quiet.

Tip: Drink chamomile tea before bed. A 2017 Journal of Advanced Nursing study found that it improved sleep and reduced stress.

3. Eat a Cortisol-Lowering Diet

Food choices can stabilise cortisol and ease symptoms.

• Whole Foods: Veggies, fruits, whole grains, and lean proteins keep blood sugar steady, reducing cortisol spikes. A 2020 Journal of Nutrition study found that a Mediterranean diet cut cortisol by 18%.
• Omega-3 Fats: Salmon, walnuts, or flaxseeds lower inflammation and cortisol. A 2018 Nutritional Neuroscience study showed that omega-3 supplements reduced cortisol by 20%.
• Magnesium-Rich Foods: Spinach, almonds, or bananas relax muscles and lower cortisol. A 2017 Nutrients study linked magnesium to a 15% cortisol drop.
• Antioxidants: Berries, dark chocolate, or green tea fight stress damage. A 2019 Antioxidants study found green tea cut cortisol by 10%.

Avoid: Sugary snacks, processed foods, or too much caffeine, which raise cortisol (Pharmacology, Biochemistry and Behaviour, 2018).

Tip: Eat balanced meals every 3–4 hours to avoid blood sugar spikes.

4. Exercise Moderately

Exercise can lower cortisol if done right, but too much increases it.

• Moderate Activities: Walking, swimming, or light weights reduce cortisol. A 2017 Sports Medicine study found that 30 minutes of moderate exercise 5 times weekly cut cortisol by 20%.
• Yoga or Tai Chi: These relax the body and mind (Journal of Clinical Psychiatry, 2019).
• Avoid intense daily workouts without rest, as they spike cortisol (Sports Medicine, 2017).

How to Start: Walk 30 minutes daily or try a beginner yoga class. Rest 1–2 days weekly.

5. Stay Hydrated

Dehydration stresses your body, raising cortisol. Water keeps levels stable.

• Drink 2–3 litres daily, more if active. A 2018 Journal of Clinical Endocrinology & Metabolism study found that hydration lowered cortisol by 15%.
• Sip water throughout the day, not all at once.
• Add lemon or cucumber for flavour and antioxidants.

Tip: Keep a water bottle handy to stay consistent.

6. Try Adaptogenic Herbs

Adaptogens help your body handle stress and lower cortisol.

• Ashwagandha: Reduces stress and cortisol. A 2019 Medicine study found a 600mg daily cut in cortisol by 30% in 8 weeks.
• Rhodiola: Boosts resilience. A 2017 Phytotherapy Research study showed that 400mg daily lowered cortisol by 20%.
• Holy Basil: Calms the body. A 2018 Journal of Ayurveda and Integrative Medicine study found it reduced cortisol by 15%.

Tip: Consult a doctor before starting herbs, especially if on medications or pregnant.

7. Cut Back on Caffeine

Caffeine raises cortisol, worsening symptoms like anxiety or poor sleep.

• Limit to 1–2 cups of coffee (under 400mg caffeine daily). A 2018 Pharmacology, Biochemistry and Behaviour study found that excess caffeine raised cortisol by 20%.
• Avoid caffeine after 2 PM to protect sleep.
• Try herbal teas like chamomile or peppermint.

Tip: Switch to green tea, which has less caffeine and cortisol-lowering antioxidants (Antioxidants, 2019).

8. Spend Time Outdoors

Nature reduces stress and cortisol, easing symptoms like irritability.

• Walk in a park or sit by a lake for 20–30 minutes. A 2019 Scientific Reports study found that 20 minutes in nature cut cortisol by 15%.
• Get sunlight to regulate cortisol rhythms (Chronobiology International, 2018).
• Garden or care for plants to relax.

Tip: Leave your phone behind to unwind fully.

9. Strengthen Social Bonds

Relationships lower stress and cortisol, improving mood.

• Spend time with friends or family. A 2017 Psychosomatic Medicine study found that social support cut cortisol by 20%.
• Join a hobby group or gym class to meet people.
• Talk about stress with someone you trust.

Tip: Schedule weekly catch-ups to stay connected.

10. Practice Gratitude

Focusing on positives reduces stress and cortisol.

• Write 3 things you’re grateful for daily. A 2018 Journal of Positive Psychology study found gratitude practices lowered cortisol by 15%.
• Use affirmations like “I am calm” to shift your mindset.
• Avoid dwelling on negative thoughts.

Tip: Keep a gratitude journal and write for 5 minutes nightly.

Note: One of the most effective natural remedies for managing high cortisol is Ashwagandha, a powerful adaptogen known for its stress-relieving properties. To understand how Ashwagandha works from an Ayurvedic perspective, explore our in-depth blog on Ayurveda and Ashwagandha for Cortisol.

Common Mistakes to Avoid

• Skipping Sleep: Poor sleep keeps cortisol high (Sleep, 2019).
• Over-Exercising: Intense workouts without rest spike cortisol (Sports Medicine, 2017).
• Overusing Caffeine: Too much coffee worsens symptoms (Pharmacology, Biochemistry and Behaviour, 2018).
• Irregular Eating: Skipping meals raises cortisol (Journal of Nutrition, 2020).
• Ignoring Stress: Not addressing stress lets cortisol build (Frontiers in Immunology, 2018).

When to See a Doctor

If natural methods don’t help and symptoms like severe fatigue, rapid weight gain, or high blood pressure persist, see a doctor. They may test for:

• Cushing’s syndrome (high cortisol disorder) via blood or saliva.
• Adrenal or thyroid issues.
  A 2020 Endocrine Reviews study notes that chronic high cortisol needs medical evaluation. Natural methods work best for mild to moderate cases.

Conclusion

High cortisol can cause tiredness, weight gain, anxiety, and more, but natural treatments can ease these symptoms. Studies show meditation, sleep, a healthy diet, and herbs like ashwagandha lower cortisol by 15–30%. Exercise moderately, stay hydrated, limit caffeine, and spend time in nature to feel calmer. 

Build social connections and practice gratitude for a better mood. Avoid overtraining or poor sleep, which worsens cortisol. If symptoms don’t improve, see a doctor. With these simple, science-backed steps, you can naturally reduce cortisol, boost energy, and improve your health for a happier, stress-free life.

FAQs

1. How to reduce cortisol levels naturally?

You can reduce cortisol levels naturally by getting 7-9 hours of sleep per night, reducing stress through practices like meditation, yoga, or deep breathing, and taking relaxing breaks throughout your day. Also, eat more foods that are rich in magnesium, like spinach, pumpkin seeds, and almonds, which help lower cortisol.

2. What to drink to reduce cortisol?

Drinking herbal teas like chamomile, green tea, or lemon balm tea can help relax the body and lower cortisol levels. Tart cherry juice contains melatonin and compounds that blunt cortisol levels. Ginger tea can also help modulate cortisol due to its adaptogenic properties.

3. Do bananas lower cortisol?

Yes, eating bananas regularly may help lower cortisol levels in a few ways - they are packed with nutrients like potassium, magnesium and B vitamins that play a role in healthy stress response. The carbs and tryptophan in bananas can also help calm the body and regulate hormones.

4. What 4 foods raise cortisol?

Consuming too much alcohol, caffeine, added sugars from sweets, and high-fat or heavily processed meats can all overwork the adrenals and raise cortisol levels in the body over time. Try to minimise the intake of these foods.

5. Does milk increase cortisol?

Research on whether drinking milk increases cortisol levels is mixed. Some studies have linked dairy intake to higher cortisol, potentially due to lactose or proteins found in milk. However, other studies show no relationship between milk and cortisol at all. More research is still needed in this area.

References

1. Too much sugar or processed foods raises cortisol.(https://www.sciencedirect.com)
2. High blood pressure and cholesterol from cortisol harm the heart. (https://journals.lww.com)
3. Cortisol reduces bone density, increasing fracture risk (Osteoporosis International, 2018). (https://www.sciencedirect.com)