Do you constantly feel as though your body is stuck in a ‘fight, flight or freeze’ mode? That specific, exhausting state where you feel simultaneously burnt out, but completely wired?
It is the feeling of lying awake in bed at 3am, with a low, humming anxiety that never goes away.
This high-alert or hypervigilant state is a classic sign of chronically elevated cortisol levels.
Over time, this hormonal imbalance can physically and emotionally break down your body, if you don’t do something to manage it. Dealing with high cortisol levels, our body’s ‘stress’ hormone, is one of the most common issues Singaporeans face in our high-pressure environment.
Here’s a deep dive on what cortisol is, when it can be beneficial for bodily functions, how it will affect your daily life, and what you can do about it in your journey towards building a healthier mind and soul.
What is Cortisol?
Cortisol is a steroid hormone produced and released by your adrenal glands. Better known as the ‘stress hormone’, cortisol performs numerous essential functions for your body.
Stress response
Cortisol is an essential hormone (like adrenaline) that plays a key role in managing stress. It is triggered and released through the sympathetic nervous system (SNS) after an episode of stress activating the “fight, flight or freeze” response.
Energy regulation
It helps regulate how your body uses sugar for energy, triggering the release of glucose from the liver to provide fast energy during stressful events.
Metabolism
Cortisol regulates metabolism by acting on muscle, liver, and adipose tissue (body fat). It triggers the pancreas to increase glucagon (which raises blood sugar) and decrease insulin (which lowers blood sugar).
Inflammation control
In short bursts, cortisol can boost immunity by limiting inflammation.
Blood pressure
Cortisol helps regulate blood pressure; elevated cortisol levels can cause high blood pressure, while low cortisol levels can cause low blood pressure.
Sleep-wake cycle
Cortisol is integral to your circadian rhythm. Production drops to its low point around midnight and peaks about an hour after waking, usually around 8 a.m. or your usual waking hours.
What Causes High Cortisol?
Consistently elevated cortisol levels, medically referred to as hypercortisolism, typically signal an underlying health issue.
Common causes include:
| Cause | Explanation |
|---|---|
| Chronic Stress | While acute stress results in a short-lived jolt of hormones that quickly return to normal, chronic or ongoing stress prevents this response from turning off |
| Medications | The most common cause of high cortisol is taking high doses of corticosteroid medications (such as prednisone, prednisolone, or dexamethasone) for long periods |
Issues with the Pituitary or Adrenal Gland | Tumours in the pituitary or adrenal glands can cause excess levels of cortisol to be secreted |
| Obesity | Obesity is listed as an underlying issue that can result in elevated cortisol levels. |
Symptoms of High Cortisol Levels
Recognising the signs of chronically high cortisol is vital. Symptoms can vary but often include:
- Weight gain, typically around the face and abdomen
- Fatty deposits between the shoulder blades.
- Severe fatigue and lack of energy
- Difficulty sleeping, impacting both quality and length
- High blood pressure
- High blood sugar, which can lead to Type 2 diabetes
- Difficulty concentrating or “brain fog”
- Muscle weakness in the upper arms and thighs
- Acne
- Thinning skin and easy bruising
- Slowed healing
- Wide, purple stretch marks on the belly
- Excessive hair growth (hirsutism) in females
- Irritability and headaches
- Chronic brain fog
How High Cortisol Can Impact Your Health
When the body is under constant exposure to high cortisol, it can negatively affect almost all of the body’s processes.
Short-Term Impacts
In the short term, the stress response is beneficial, providing the energy needed to react to a threat (the “fight, flight or freeze” response). However, even short-term elevated cortisol, such as during a sudden stressful event, can trigger the following:
- Rapid heart rate
- Spike in blood sugar
- Rapid breathing
Long-Term Impacts:
Chronic high cortisol (hypercortisolism) carries significant risks, increasing your vulnerability to:
- High blood pressure
- Heart disease
- Type 2 diabetes
- Weight management issues: Cortisol may increase appetite and signal the body to shift metabolism to store fat.
- Weakened immune system
- Osteoporosis (weak bones)
- Mental health issues like anxiety, depression, and memory problems
What Can Affect Your Cortisol Levels?
Cortisol regulation is highly sensitive and is impacted by numerous physiological and external environmental factors.
| Factor | Description |
|---|---|
| Diet | Diets rich in animal proteins, refined sugars, salt, and fat can negatively affect the healthy circadian production of cortisol. |
| Stress and Trauma | Chronic, ongoing stress or traumatic events can cause elevated cortisol levels. |
| Sleep | Sleep deprivation, insomnia, and shift work disrupt may cause higher circulating cortisol. Cortisol production naturally follows the sleep-wake cycle. |
| Medication | High doses of corticosteroid medications (e.g., prednisone) can cause Cushing syndrome. Abruptly stopping steroids can cause the opposite (adrenal insufficiency) where the adrenal gland stops working. |
| Sleep Disorders | Conditions like obstructive sleep apnea can cause spikes in cortisol production. |
| Hydration | Dehydration can temporarily increase cortisol levels. |
Natural Ways to Lower Your Cortisol Levels
By adopting healthier lifestyle habits, you can naturally reduce cortisol levels and manage stress.
Prioritising sleep
Since chronic sleep issues are associated with higher cortisol, practicing good sleep hygiene helps keep cortisol in a normal rhythm.
- Maintain a consistent sleep schedule by going to bed and waking up at the same time daily.
- Establish a switch off ritual to completely disconnect from work (e.g., close all browser tabs, off room lamp, deactivate email notifications.
- Keep room temperature between 18 to 20 degrees because a slight drop in core body temperature signals sleep onset.
- Take a warm bath 1 to 2 hours before bed to trigger a subsequent cooling effect, helping you fall asleep faster and deeper.
- Limit bright and blue light exposure 45–60 minutes before sleep; read a book instead of reaching for your phone.
- Avoid caffeine within approximately 6 hours of bedtime.
- Ensure your room is quiet, using white noise or ear-plugs if needed.
Movement and exercise
Regular exercise can help you better manage stress and promote good health, which may help lower cortisol levels over time.
- Aim for around 30 mins of low to moderate intensity exercise daily
- Exercise earlier in the day, at least 2–3 hours before bedtime.
- Allow yourself time to rest between workouts, as overdoing it can have the opposite effect.
Using light for health
Light directly impacts our mood, our sleep, our ability to wake up and focus, our hormone levels, our immune system and our ability to cope with stress. It also has tremendous positive effects on rebalancing cortisol in the first 2 waking hours or your day.
- View sunlight within the first hours of waking increases early-day cortisol release (the ideal time for elevated cortisol release)
- On a sunny morning, get outside for 5 to 10 minutes
- As always, never look directly at the sun or view the sun in a way that causes pain; just close your eyes and blink as needed to protect your eyes
Mindfulness practices
Mindfulness, deep breathing, and enjoyment activate the parasympathetic “rest and digest” system.
- Mindfulness: Practice mindfulness-based stress reduction to identify stressful thoughts, accept them without judgment, and formulate a deliberate reaction. Meditation may help reduce stress and lead to lower cortisol levels.
- Deep breathing: Controlled breathing techniques, such as diaphragmatic or belly breathing, stimulate the parasympathetic nervous system, helping to lower cortisol levels.
- Mind-body practices: Practices that emphasise breathing and mind-body connection, such as yoga, tai chi, and qi gong, can help lower stress and cortisol.
- Laugh and have fun! Laughter promotes the release of endorphins and suppresses stress hormones such as cortisol. This includes both authentic and forced laughter, like laughing yoga.
Foods and supplements to help lower cortisol level
A nutrient-dense diet with the right supplements can help manage cortisol levels and maintaining a balanced lifestyle.
| Category | Recommendations & Benefits |
|---|---|
Whole Grains, Fruits, and Vegetables | Eating whole grains, fruits and vegetables that are rich in antioxidants and polyphenolic compounds that fight free radicals and may help reduce cortisol levels. |
| Healthy Fats (Omega-3s) | Diets high in unsaturated fat (e.g., omega-3 fatty acids from fatty fish, nuts, and seeds) are linked with reduced stress and better brain health. |
Gut Health Foods | Consuming probiotics (yogurt, sauerkraut, kimchi) and prebiotics (soluble fiber found in legumes and lentils) is linked to better gut health, reduced stress, and improved mental health. |
| Dark Chocolate | Contains flavonoids that may buffer stress reactivity in the adrenal glands, resulting in lower cortisol release. |
| Green Tea | Contains L-theanine, a calming compound linked to reduced stress and increased mental alertness. |
| Supplements | Fish oil, a rich source of omega-3 fatty acids, is associated with lower levels of inflammation and cortisol. The adaptogen herb Ashwagandha extract has been shown in some studies to reduce cortisol levels and symptoms of anxiety. (Always consult a healthcare professional before starting any new supplement regimen). |
Foods to avoid if you have high cortisol levels
If you are working to manage chronically high cortisol, the sources suggest being mindful of consumption in the following areas:
- Sugar and refined grains
A diet high in added sugar, refined grains, and saturated fat has been linked to significantly higher cortisol levels. Regular high added sugar intake may elevate cortisol levels.
Interestingly, a diet high in sugar might also suppress cortisol release during stressful events, which can potentially make it more difficult for your body to handle stressful situations.
- Fatty, protein-heavy meals
A diet high in saturated fat (along with added sugar and refined grains) is linked to significantly higher cortisol levels compared to a diet focused on whole grains, fruits, vegetables, and polyunsaturated fats.
In general, diets high in animal proteins, refined sugars, salt, and fat can negatively affect the healthy circadian production of cortisol.
- Caffeine
While not a food to avoid entirely, you should limit caffeine intake and avoid consuming caffeine-containing food and drinks around 6 hours before bed (before 3pm).
This is because caffeine affects sleep quality and duration, and chronic sleep issues are associated with higher circulating cortisol levels.
Finding your balance again
By understanding the power of cortisol, you can finally move beyond just coping with stress and start implementing the deliberate changes needed to support your body.
Whether it’s reclaiming your sleep, or prioritising moments of stillness, every action you take to improve your diet, rest, and emotional state will help calm down your nervous system.
Your body is ready to heal; it just needs the right signal. Start today by taking a small, actionable step towards changing your diet and lifestyle.
If you’d like a professional to guide you through this, book a call with us and explore how functional medicine and nutrition coaching can help manage your chronic stress symptoms.
Frequently Asked Questions (FAQs)
High cortisol symptoms are often nonspecific, meaning they can be caused by various conditions.
A doctor typically requires a formal diagnosis using tests such as: cortisol urine and blood tests, a nighttime cortisol saliva test (since cortisol levels should drop significantly at night in healthy people), and sometimes imaging tests (like an MRI) to check for tumors on the pituitary or adrenal glands.At Well Within, we provide lab testing to flag out imbalances in cortisol levels throughout the day through our Adrenocortex Stress Profile Saliva Test.
Find out more about our wellness lab tests here.
Yes, you may be able to temporarily reduce your cortisol levels quickly by stimulating the parasympathetic nervous system. Practices that can help include deep breathing exercises, practicing mindfulness, or engaging in grounding techniques to stay present.
Natural substances that may help reduce cortisol levels include fish oil (rich in omega-3 fatty acids) and the adaptogen herb ashwagandha extract.
Yes. While chronic stress usually causes chronically high cortisol, severe trauma (especially early in life) or post-traumatic stress disorder (PTSD) can sometimes result in a chronic drop in cortisol levels, where the normal up-and-down cycles may “flatline”.
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