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Cortisol, commonly known as the stress hormone, plays a crucial role in regulating metabolism, immune response, and overall wellbeing. However, chronically high cortisol levels can lead to health issues, including weight gain, fatigue, anxiety, and heart problems.
Understanding how to manage cortisol naturally can significantly enhance your mental and physical health.
What is cortisol?
Cortisol is a hormone produced by the adrenal glands in response to stress. It is essential for the fight-or-flight response, helping the body react to challenges. However, when cortisol levels remain elevated for prolonged periods, they can negatively impact health, particularly in men who often seek ways to lower cortisol for improved physical performance and wellbeing.
Symptoms of high cortisol levels
Persistent stress can keep cortisol levels high, leading to various physical and mental health symptoms. These include:
1. Changes in mood and mental health
Anxiety or irritability: Cortisol is part of the body’s stress response, and chronically high levels can lead to anxiety or a persistently low mood.
Difficulty concentrating: High cortisol can impair cognitive functions, making it harder to focus or remember things.
Depression: Chronic stress and cortisol are linked to depression, especially if other stressors are also present.
2. Weight gain, especially around the midsection
Increased belly fat: Cortisol promotes fat storage, particularly around the abdomen.
Food cravings: High cortisol can increase cravings for sugary or fatty foods, leading to weight gain over time.
3. Low energy and fatigue
Feeling tired despite adequate sleep: If cortisol levels remain high, you might feel tired or fatigued throughout the day, even after a good night’s sleep.
Difficulty Sleeping: High cortisol at night can interfere with sleep quality, leading to insomnia or waking up frequently.
4. High blood pressure and heart issues
Increased blood pressure: Cortisol increases blood pressure as part of the fight-or-flight response, which can be problematic if levels remain elevated.
Heart palpitations: Some people experience an increased heart rate or palpitations with high cortisol levels.
5. Digestive issues
Digestive upset: High cortisol can alter digestion, leading to symptoms like bloating, indigestion, or changes in bowel movements (diarrhoea or constipation).
Reduced nutrient absorption: Long-term stress can affect how nutrients are absorbed, leading to deficiencies even if you’re eating well.
6. Skin and hair changes
Acne or skin breakouts: High cortisol can lead to increased oil production, contributing to acne and other skin issues.
Hair loss: Chronic high cortisol levels can contribute to hair thinning or shedding due to the hormonal imbalance.
7. Lowered immune response
Frequent illness: Cortisol suppresses the immune system, so high levels can make you more susceptible to colds, infections, and slower healing.
8. Reduced libido and fertility issues
Reduced sex drive: High cortisol can reduce libido by interfering with sex hormones.
Menstrual irregularities: For women, high cortisol may lead to irregular or missed periods.
How to lower cortisol levels naturally
Dr Daniel Masud explains, "Lowering cortisol is increasingly recognised as essential for both mental and physical health, particularly in men. Through exercise, mindfulness, dietary choices, sleep optimisation, and social support, men can achieve healthier cortisol levels." With the added benefit of wearable technology and growing acceptance of mental health care, managing cortisol has become more accessible and holistic than ever.
He continues, "The positive effects extend to improved energy, resilience, physical fitness, and emotional wellbeing, all of which contribute to a better quality of life. The desire to lower cortisol often centres around improving quality of life and minimising stress-related health risks."
Common motivations are:
Physical Health and fitness: High cortisol is associated with weight gain (especially around the abdomen) and muscle loss, both of which can hinder fitness goals. Lowering cortisol can support muscle growth, fat loss, and overall physical performance. Lowering cortisol can reduce the risk of high blood pressure, heart disease, and obesity. Many men experience easier weight management and enhanced physical performance.
Enhanced mental wellbeing: Chronic stress and anxiety are linked with persistently high cortisol levels. Lowering cortisol can contribute to better mood stability, clearer focus, and reduced risk of mental health disorders. Reducing cortisol can alleviate symptoms of anxiety and depression. Men report feeling more emotionally resilient and mentally focused with lower cortisol levels.
Hormonal balance: Elevated cortisol levels can interfere with testosterone production. Since testosterone is essential for energy, mood, and muscle health in men, balancing cortisol can help maintain healthy testosterone levels. Lower cortisol helps preserve testosterone levels, benefiting muscle mass, energy levels, and libido.
Improved sleep quality: High cortisol disrupts sleep patterns, leading to poor rest and exacerbating stress. Men often aim to lower cortisol to improve sleep quality and recovery, enhancing focus and productivity in both personal and professional life.
Boosted immune system: Since chronic stress can weaken immune responses, reducing cortisol supports a stronger, more resilient immune system, which can improve overall health.
Effective strategies for lowering cortisol are:
1. Regular physical activity
Exercise benefits: Exercise can effectively reduce cortisol, but moderation is key. Intense, long-duration exercise can actually raise cortisol, so balancing aerobic exercise with strength training and shorter, high-intensity sessions is recommended.
Trends: Many men are shifting towards interval training, yoga, and outdoor activities, which have shown to promote relaxation and reduce cortisol.
2. Mindfulness and meditation
Mindfulness techniques: Meditation, deep breathing, and mindfulness practices help activate the body’s relaxation response, counteracting stress.
Popular practices: Mindfulness apps and guided meditation platforms have surged in popularity, making stress management accessible.
Studies show: Regular meditation can reduce cortisol production, improve focus, and promote emotional resilience.
Avoiding stimulants and sugars: Excessive caffeine and refined sugar can increase cortisol production. Instead, opt for whole foods rich in antioxidants, like leafy greens, berries, and nuts, which can reduce inflammation and cortisol.
Adequate protein and healthy fats: Diets rich in lean protein and omega-3 fatty acids (from sources like salmon, walnuts, and flaxseed) support hormonal balance and improve brain health.
Supplements: Many men are exploring adaptogens, such as ashwagandha and Rhodiola rosea, which have been studied for their cortisol-lowering properties.
4. Sleep optimisation
Prioritising quality sleep: A regular sleep schedule, minimising screen time before bed, and creating a calm sleep environment can support healthy cortisol rhythms.
Emerging trends: Wearable sleep trackers are increasingly popular, as they allow men to monitor their sleep quality and make adjustments.
The science: Consistent, restful sleep lowers cortisol and improves mood, energy, and overall resilience to stress.
5. Social support and connection
Building relationships: Social interactions reduce stress and promote the release of oxytocin, a hormone that lowers cortisol.
Trend: Men’s mental health support groups and social networks are on the rise, helping men build supportive connections that buffer against stress.
6. Therapeutic practices
Massage and Acupuncture: Both massage therapy and acupuncture have been shown to reduce cortisol and improve relaxation.
Aromatherapy: Scents like lavender and chamomile can help reduce stress and cortisol. Many men incorporate essential oils or scented candles into their relaxation routines.
The role of wearable technology in cortisol management
Dr Masud also highlights the growing trend of wearable health technology for monitoring stress levels. Devices that track heart rate variability, sleep quality, and stress responses provide valuable insights into daily cortisol fluctuations, helping individuals optimise their lifestyles for better health.
Expert advice for managing cortisol
Dr Masud recommends incorporating small daily habits to keep cortisol in check:
“Managing cortisol should not be your sole focus but part of a wider plan to holistically improve your health and wellbeing. At Schoen Clinic, I often remind my clients to take five minutes in the morning and evening to relax with deep breathing or a quick mindfulness exercise. These small breaks can make a real difference in managing everyday stress.”
Final thoughts: Taking control of your cortisol levels
Lowering cortisol is not just about reducing stress - it’s about improving overall quality of life. By integrating healthy habits like balanced exercise, proper nutrition, mindfulness, and quality sleep, you can support optimal cortisol levels and long-term wellbeing.
Explore stress management and mental wellbeing at Schoen Clinic Chelsea
If you’re experiencing symptoms of chronic stress or high cortisol, our specialists at Schoen Clinic Chelsea can provide expert guidance. Get in touch today to explore personalised strategies for better health.