What Is Cortisol and Why Cortisol Level Rises?
Cortisol is often called the “stress hormone,” and lately there has been a lot of talk about how to lower it as quickly as possible. In reality, cortisol is a very important hormone for our body. It helps us wake up in the morning, supports energy levels and blood sugar regulation, and helps the body respond quickly in stressful situations. In other words, we need this hormone to cope with everyday life. The problem is not cortisol itself, but the fact that the stress response remains active for too long.
How to Recognize the Symptoms of High Cortisol
How can you tell that your body is under constant stress? Without analysis, it is impossible to say with 100% certainty that your cortisol level is high, because the same symptoms can also be caused by other factors. However, some signs may indicate that your cortisol level is consistently elevated:
· Dizziness when you stand up;
· Blood sugar fluctuations (strong fatigue between meals);
· Frequent cravings for salty or sweet foods;
· Difficulty falling asleep, light sleep, waking up during the night;
· Feeling tired and exhausted in the morning;
· Frequent headaches;
· Frequent infections (colds, viral illnesses);
· Physical activity makes you tired quickly;
· Feeling tired and nervous at the same time;
· A tendency to swelling;
· Panic attacks;
· Being startled by sudden and unexpected sounds;
· Occasional heart palpitations;
· Weakness or trembling;
· Sweaty palms or soles when feeling nervous;
· Needing caffeine (coffee, black tea) in the morning to wake up.
If you recognize more than half of these symptoms in yourself, it is a good reason to take an honest look at your stress levels and consciously start working on both reducing stress and improving recovery. Read the article till the end – I will explain in more detail how you can support your body through nutrition.
What Is a Normal Cortisol Level?
The most accurate way to assess cortisol levels is through a specific laboratory test. Cortisol can be measured in saliva, blood, or urine. A saliva test can provide a better picture of how cortisol levels change throughout the day. For example, four saliva samples taken at different times of the day can be used to assess the daily rhythm of cortisol. If you have reason to be concerned about your cortisol levels, it is worth discussing the appropriate test with your doctor. You can find more information about the test here: https://www.kliinikum.ee/yhendlabor/kasiraamat/hormoonid-jm-immuunuuringud/kortisool-sp-cort/
What Is “Cortisol Belly” and Why Does It Develop?
Another feature associated with prolonged stress is fat accumulation around the abdominal area. When we are under stress, cortisol helps the body rapidly mobilize energy – by releasing glucose from the liver so that we are ready to act.
In the past, stress often meant having to run or fight. Today, stress may be triggered by a unpleasant email, an approaching deadline, or an argument with someone. The body still activates the same stress response, but we do not use the mobilized energy through physical activity. If this happens frequently and is accompanied by insufficient physical activity and lack of sleep, it may contribute to fat accumulation over time, including around the abdomen.
Visceral fat tissue in the abdominal area has more glucocorticoid receptors, which may make it more sensitive to the effects of cortisol than some other areas of body fat.
It is important to remember, however, that not every belly is a “cortisol belly.” Body weight and fat distribution are also influenced by nutrition, physical activity, sleep, age, and many other factors.
How to Lower Cortisol Through Nutrition
We cannot always change all the factors that affect us, but through nutrition and our everyday habits, we can support our bodies considerably. Nutrition affects our nervous system much more than it may seem at first – it is one of the key factors that can help reduce cortisol and calm the stress response. The right foods do not only nourish the body but also the brain, helping to reduce anxiety, support hormonal balance, and improve concentration.
The good news is that there are simple steps that may bring relief already the same day!
1. Eat Breakfast Within a Couple of Hours after Waking Up
A protein- and fiber-rich breakfast (for example, an omelet with vegetables, eggs with salad, or even a light soup) raises the threshold for stress tolerance and supports brain function.
One study found that women who skipped breakfast had significantly higher cortisol levels (i.e. stress hormone levels) than those who regularly ate breakfast.
2. Keep Your Blood Sugar Balanced Throughout the Day
Avoid blood sugar fluctuations – they can put additional strain on the nervous system.
Stable blood sugar = stable mood. To support your body and mind:
- Eat within 15 minutes of feeling hungry (or follow a regular eating schedule).
- Long gaps between meals or large glucose spikes and drops can put a strain on the adrenal glands.
- Avoid simple sugars as snacks (e.g. cookies, pastries, jam, honey) – they raise blood sugar quickly and put stress on the body. Instead, choose complex carbohydrates such as whole grains, legumes, sweet potatoes, or potatoes together with protein, vegetables, and greens. If you want something sweet, enjoy it only after a nutritious and balanced meal.
3. Foods That Support the Nervous System
Add foods to your diet that support your ability to cope with stress:
- Fatty fish & omega-3 (salmon, mackerel, herring): a natural cortisol-lowering agent.
- Dark chocolate (10–20 g after a meal): cocoa polyphenols can help you relax.
- Magnesium (for example, pumpkin seeds): helps to relax the nervous system and stabilize mood.
Nutrition may not immediately “cure” stress, but it can be one of the most powerful tools to help you recover, calm down, and feel stronger. Start with small changes – for example, a balanced breakfast – and notice how your body and mind begin to work with you again.
What Doesn’t Help to Lower Cortisol?
The internet is full of “cortisol pills” and “cortisol blockers,” but no supplement can address the underlying cause of chronic stress. Cortisol is a hormone the body needs, and the goal is not simply to make it as low as possible. If the stress response remains active for a long time, it is more important to address the underlying factors: sleep, recovery, regular and adequate nutrition, physical activity, and reducing everyday stress. Supplements may have a role in certain situations, but they do not replace lifestyle changes or medical evaluation when there is a genuine reason to be concerned about cortisol levels.
Where to Start If You Want to Improve Your Well-Being Through Nutrition
If you feel that stress, fatigue, sleep problems, or an unbalanced diet are affecting your well-being, you are welcome to personal nutrition counselling. Together, we will look at your nutrition and everyday habits and find the solution to your problems.