Cortisol is a hormone produced in the body, also known as the “stress hormone.” It is released by the adrenal glands, which are located above the kidneys. This hormone has many functions such as controlling weight, managing stress response, regulating metabolism, and affecting inflammation and the immune system. When cortisol becomes too high or too low, it can cause many health problems. The main reason for high cortisol is chronic stress. When this stress hormone increases in the body, these symptoms may appear:
Symptoms of High Cortisol
Low hunger in the morning
Cortisol levels are naturally highest in the morning. Because of this, you may feel less hungry. Chronic stress can reduce your morning appetite. To fix this, eat a light breakfast, do not skip meals, and include high-protein foods in your morning diet.
Difficulty losing weight
High cortisol levels make it hard to lose weight, especially belly fat. To manage this, do strength training three times a week, eat protein-rich foods, walk daily, and take adaptogens to balance cortisol and maintain lean muscle.
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Swelling on the face
Consistently high cortisol can cause water retention, which leads to swelling in the body and face. To control this, get proper sleep and include anti-inflammatory foods in your diet. Avoid alcohol and highly processed foods.
Waking up at 3 AM
Another sign of high cortisol is fluctuating blood sugar levels, which can disturb your sleep. To improve this, reduce stress and keep your blood sugar stable. Include protein and carbohydrate-rich foods in your meals.
Craving sweet or salty foods
If you constantly crave sugar, sweets, or salty snacks, it may be due to high cortisol. When stress and cortisol are high, the body demands quick energy from sweet or salty foods. To improve this, eat clean and healthy meals, and include foods rich in electrolytes, magnesium, and potassium.
Becoming emotionally reactive
High cortisol can make you easily emotional or reactive. You may often feel stressed because cortisol keeps your nervous system in a “fight or flight” mode. To manage this, practise deep breathing, take walks outside, reduce stress, and try to reset your nervous system.