An education piece by Naturalist
Understanding cortisol and how it affects your health
Learn how cortisol impacts your energy, mood, sleep, and gut health. Discover the signs of imbalance and simple lifestyle strategies to support healthy cortisol levels naturally.
Cortisol is often called the "stress hormone," but it's much more than that. Produced by your adrenal glands, cortisol plays a vital role in various bodily functions, including:
Regulating your body's response to stress
Managing how your body uses carbohydrates, fats, and proteins
Controlling your sleep-wake cycle
Reducing inflammation
Maintaining blood pressure
Supporting overall health
How does cortisol work?
When you encounter stress, whether it's physical, emotional, or psychological your body's hypothalamic-pituitary-adrenal (HPA) axis activates. This system signals your adrenal glands to release cortisol, preparing your body to handle the challenge. This "fight or flight" response is essential for survival.
After the stressor passes, cortisol levels should return to normal. However, chronic stress can lead to prolonged elevated cortisol levels, disrupting this balance.
Effects of chronic high cortisol
Persistently high cortisol levels can have widespread effects on your health:
Weight gain and abdominal fat: Elevated cortisol can increase appetite and promote fat storage, particularly around the abdomen.
Sleep disturbances: High cortisol can interfere with your sleep-wake cycle, leading to insomnia or poor sleep quality.
Mood changes: Excess cortisol is linked to anxiety, depression, and irritability.
Digestive issues: Chronic stress can affect digestion, leading to problems like bloating or irritable bowel syndrome (IBS).
Immune suppression: Prolonged high cortisol can weaken the immune system, making you more susceptible to infections.
Tips to balance cortisol levels
Managing stress and maintaining healthy cortisol levels is achievable with lifestyle adjustments:
Mindfulness practices: Engage in activities like meditation, deep breathing, or yoga to reduce stress.
Regular exercise: Incorporate moderate physical activity to help regulate cortisol.
Balanced diet: Consume a diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats.
Adequate sleep: Aim for 7-9 hours of quality sleep each night to support hormonal balance.
Limit caffeine and alcohol: Reduce intake of stimulants that can elevate cortisol levels.
Can you test your cortisol levels?
Yes, if you’re curious about your cortisol levels, there are simple tests available. These include:
Saliva testing (multiple times a day to track rhythm)
Blood testing (a single cortisol snapshot)
DUTCH testing (a dried urine test offering insights into cortisol patterns and hormone metabolites)
Testing can help identify whether your cortisol is too high, too low, or dysregulated and it provides a clearer path forward for personalised support.
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