Constantly on a cortisol high?
Your stress-less guide to hormone regulation
How are your cortisol levels? I only ask because it seems like everyone is talking about the stress hormone right now.
From a spiralling inbox to an inferno Pilates class, to being a bit hungry in the afternoon, I’m hearing: ‘This isn’t good for my cortisol levels’ everywhere I go.
Over on TikTok, they’re warning of ‘cortisol face’ and ‘cortisol belly’, although the visible manifestations are the least of our concerns, when you read that it contributes to everything from depleted immunity to increased risk of chronic disease.
No wonder we’re stressing about our cortisol levels… which is clearly not good for our cortisol levels. Ah, the infinite ouroboros of wellness, and how it eats its own tail.
So I asked the experts for the ultimate explainer. Take a deep breath, and dive in.
What actually is cortisol?
When your body or brain perceives a stressor, cortisol is produced by your adrenal glands. ‘It’s one of the most misunderstood hormones in the body,’ says Hannah Alderson, BANT-registered nutritionist and author of Everything I Know About Hormones. ‘It works like an override button, designed to get your attention, and affects your sleep–wake cycle, metabolism and immune response.’ Historically, elevated cortisol served an important purpose, helping us fight or flee danger by increasing insulin for energy, and suppressing any function not vital for survival in that moment, such as digestion or libido. Clearly, this is less helpful when that stressor is an eggy email from your boss.
How bad is high cortisol?
Registered naturopathic nutritionist Jessica Shand is author of The Hormone Balance Handbook. She says that disruption to blood sugar balance is one issue. ‘This can lead to cravings, weight gain and insulin resistance,’ she explains. ‘It can also suppress immune function and, over time, contribute to systemic inflammation, which is at the root of many chronic conditions.’ As for your brain, chronically elevated cortisol can impair memory, focus and decision-making, as well as impacting sleep.
Right. Now I’m stressed
‘It’s common for people to become stressed about stress itself,’ says Jess, ‘which can be a catch-22! But the good news is our attitude towards stress can influence how our bodies respond. Some people thrive under pressure, channeling it into motivation, creativity and sharper focus. Positive stress can be energising and promote growth, rather than wear us down. Stress isn’t inherently bad; it’s how we interpret and manage it that makes the difference. Mind over matter and all that!’
So choosing to see stress as a manageable challenge rather than a terrifying threat can actually alter your body’s response? ‘Yes, this shift can reduce harmful cortisol surges that occur with chronic worry, allowing us to engage our natural resilience.’
Does cortisol affect women differently?
‘Yes, women are more sensitive to fluctuations in cortisol, because it closely interacts with oestrogen and progesterone,’ says Hannah. ‘In perimenopause and menopause, declining levels of this dynamic duo create a bigger vulnerability to cortisol spikes.’ Interestingly, these means practices often praised for boosting resilience and metabolic health, like fasting and ice baths, are less helpful for women. ‘A lot of the research comes from studies on men and it doesn’t take long to realise that these benefits aren’t universal. Female biology is more sensitive to perceived stressors, as the body prioritises safety for reproductive reasons. So fasting or intense cold exposure can inadvertently exacerbate hormonal imbalances, leading to fatigue, disrupted sleep, anxiety and increased fat storage around the middle.’
Of course, everyone’s different and mindset matters, so some women might thrive with cold water immersion or fasting but, if you hate it, don’t do it. ‘Take a sauna instead,’ suggests Hannah. ‘Sauna use has been associated with reduced cortisol levels, improved cardiovascular health and enhanced mood and sleep. A win-win for those navigating perimenopause and menopause! Women’s hormonal landscapes require a gentler, more nuanced approach to stress resilience.’
Are ‘cortisol face’ and ‘cortisol belly’ real?
‘Stress can drive a glucose spike, and that excess energy can be stored as fat, particularly around your waist,’ says Hannah. ‘It’s the body doing what it’s supposed to do to keep you safe but, in a world of relentless stress, it doesn’t know when to switch off.’ So, yes, it’s true that stress can lead to weight gain. BUT the idea that managing your cortisol levels will lead to a chiselled jaw or flat tummy is not only nonsense; it’s also diet culture dressed up as wellness. As with so many elements of health and wellbeing, please prioritise how you feel over how you look.
How to reduce cortisol levels
You’ve probably heard people extoll the benefits of supplements like magnesium and ashwagandha. And while these things definitely have their place, they’re no magic bullet. First prioritise the basics: exercise, sleep and nutrient-dense foods, as well as reducing added sugars, excess caffeine and alcohol, obviously.
‘Magnesium-rich foods like dark leafy greens, almonds and pumpkin seeds are great,’ says Jess, ‘as well as omega-3 fatty acids from oily fish, flaxseeds and walnuts to support brain health. And try cortisol-reducing teas such as chamomile or lemon balm, which increase GABA, our anti-anxiety neurotransmitter.’
Then there are things that help your body shift from ‘fight or flight’, and ease into ‘rest and digest’ mode. Jess recommends breathwork, journalling, ‘cortisol balance walks' without your phone, and time away from screens in general.
But what if you find it hard to switch off?
For me, journalling feels like work, and I can’t be the only one mentally running through their to-do list during a yin yoga class. ‘I hear you,’ says Jess. ‘It can be easier said than done to switch off when your brain is active.’ She recommends giving yourself time, rather than going straight from a high-stress work day to yoga class and expecting your nervous system to instantly down-regulate. ‘Allow your brain to realise it’s time for stillness with a few minutes of deep, slow breathing.’
Make cortisol your friend
‘Cortisol isn’t bad,’ says Hannah. ‘We need it. Low cortisol states can also be problematic, leaving you feeling tired, flat, and lacking in motivation. The focus should should be on working with this hormone, not against it.’
Jess agrees: ‘The goal isn’t to eliminate stress altogether, but to transform our relationship with it,’ she says. ‘By recognising stress as a natural part of life we can harness cortisol’s power to energise us, rather than deplete us.’
This week I’m…
Quite obsessed with the fact that Sophie Ellis-Bextor has called her new album PERIMENOPOP
Supporting Anabel Kindersley’s Stand By Bees campaign, in light of World Bee Day on 20 May
Continuing the bee theme (and regulating my cortisol) with Sweet Bee Organics Magnesium Butter
‘First prioritise the basics: exercise, sleep and nutrient-dense foods, as well as reducing added sugars, excess caffeine and alcohol, obviously.’ 🤌🏻
Amazing how our hustle society has so many people ignoring the basics.