Understanding Stress and Cortisol Levels: Your Body's Response to Pressure

Too much cortisol, also known as the stress hormone, can wreak havoc on your health.

In today's fast-paced world, stress has become a common companion for many of us. Whether it's meeting deadlines, managing relationships, or dealing with unforeseen challenges, stress can manifest in various forms and affect us both mentally and physically. One crucial component of the body's response to stress is cortisol, often referred to as the "stress hormone." While it plays a part in the body’s reaction to stress, this hormone also affects other bodily functions. Your body naturally produces cortisol when needed, but if you produce too much cortisol, it may negatively affect your physical and mental health.

Understanding what cortisol is and how cortisol levels fluctuate in response to stress can offer valuable insights into effectively managing our well-being.

What role does cortisol play in your body?

“Cortisol is a hormone that is naturally produced by the adrenal glands.” says Isaiah Ho MD, PIH Health family medicine physician in Cerritos. “It plays a part in your body’s fight-or-flight response to stress by increasing the amount of glucose in the bloodstream, enhancing the brain’s use of this energy source and slowing functions that would be non-essential if your body had to go into fight-or-flight mode.” Cortisol also affects your metabolism and blood pressure, as well as your body’s immune and inflammatory response.

Cortisol is naturally secreted throughout the day, with levels varying in line with your circadian rhythm. Levels of cortisol are typically highest in the morning, helping you jump start your day. Secretion of the hormone gradually decreases as the day goes on, with levels reaching their lowest point at night when it’s time to sleep, helping to regulate your sleep-wake cycle. Production of cortisol is also affected by stress and other factors that may stress the body.

What happens if your cortisol levels are always high?

If you consistently have high levels of cortisol in your body, it may negatively affect your physical and mental health. Common symptoms of high cortisol levels include:

• Weight gain
• Insomnia and other sleep disturbances
• Fatigue
• Irritability
• Problems with memory, concentration and decision-making
• Mood swings
• Muscle weakness
• Irregular periods
• Low sex drive

High levels of cortisol may also increase your risk of serious health conditions, including high blood pressure, heart disease, diabetes, and osteoporosis. Additionally, too much cortisol may weaken your immune system, leaving your more prone to illness.

What causes cortisol levels to be high?

“Several factors may affect how much cortisol your body produces,” shares Dr. Ho. “One of the primary reasons for producing too much cortisol is chronic stress.”

Additionally, some factors and health conditions may also increase cortisol levels, including:

• Autoimmune disorders
• Chronic infections
• Cushing syndrome, which is caused by a tumor located in the pituitary or adrenal glands where cortisol is produced
• Use of certain medications
• A lack of sleep or poor sleep quality
• Exercise
• Alcohol consumption
• Caffeine may also increase levels, although this effect is temporary, and levels return to normal relatively quickly.

What can you do to lower cortisol levels?

Since high cortisol levels often occur due to chronic stress, finding ways to reduce stress is one of the best ways to keep cortisol levels in a healthy range. Everyone has different ways of reacting to and managing stress, so it’s best to find what works best for you. Here are a few strategies that you can try to help manage cortisol levels and mitigate the effects of stress:

1. Regular Exercise: Physical activity can help reduce cortisol levels and promote overall well-being. Aim for a combination of aerobic exercises, such as walking or cycling, and strength training to reap the benefits.
2. Mindfulness and Relaxation Techniques: Practices like meditation, deep breathing exercises, and yoga can help lower cortisol levels and induce a state of relaxation.
3. Healthy Lifestyle Habits: Maintain a balanced diet, prioritize adequate sleep, and limit caffeine and alcohol consumption to support optimal cortisol regulation.
4. Social Support: Cultivate strong social connections with friends, family, or support groups. Sharing experiences and seeking emotional support can buffer the effects of stress.
5. Time Management and Prioritization: Break tasks into manageable chunks, set realistic goals, and practice effective time management to reduce the stress of feeling overwhelmed.
6. Avoiding Stressful Situations: When possible, be intentional about the situations you put yourself in and do your best to prepare your mind and body for when these situations arise so that your cortisol levels don’t spike.

Stress is an inevitable part of life, but understanding how it impacts our bodies, particularly cortisol levels, empowers us to take proactive steps towards managing it effectively. By adopting healthy lifestyle habits, incorporating stress-reduction techniques, and seeking support when needed, we can navigate life's challenges with resilience and maintain overall well-being.

Questions about your own cortisol levels? Always consult your primary care provider. Visit PIHHealth.org/Doctor to find a doctor near you, or visit  to learn more about Dr. Ho.

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