What is Cortisol?
Cortisol is a steroid hormone made by your adrenal glands. It’s sometimes called the “stress hormone” because your body releases more of it during stress. But cortisol does much more than that—it supports almost every organ and system in your body.
Its main functions include:
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Regulating how your body uses glucose (sugar) for energy.
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Helping manage inflammation.
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Supporting normal blood pressure.
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Playing a role in your sleep–wake cycle.
Maintaining the right balance of cortisol is essential—both high and low levels can affect your health.
Cortisol and Stress
Yes, cortisol is strongly linked to stress. When you experience stress (whether short-term, chronic, or traumatic), your body releases cortisol to keep you alert and supply energy by raising blood sugar. But while occasional rises are normal, long-term high levels can be harmful.
How Cortisol Affects Your Body
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Stress Response: Works with adrenaline to keep you on high alert.
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Metabolism & Blood Sugar: Balances insulin and glucagon, influencing fat, liver, and muscle tissue.
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Inflammation: Reduces inflammation short-term, but long-term high cortisol weakens immunity.
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Blood Pressure: Helps regulate it, but too much raises BP and too little lowers it.
Sleep–Wake Cycle: Peaks in the morning to help you wake up, lowers at night to prepare for rest. Causes and Symptoms of Imbalance
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High Cortisol (Cushing’s Syndrome): Weight gain (especially around the belly and face), muscle weakness, diabetes, high BP, purple stretch marks, osteoporosis.
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Low Cortisol (Adrenal Insufficiency): Fatigue, weight loss, low appetite, low BP.
Nutritionist’s Advice: Diet to Support Healthy Cortisol Levels
While medical treatment is required for serious cortisol disorders, your daily food choices can help support balance.
Foods that may help regulate cortisol:
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Complex carbs (whole grains, oats, quinoa, brown rice): Support steady blood sugar, preventing cortisol spikes.
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Lean protein (fish, chicken, eggs, legumes): Helps maintain muscle and stabilizes energy.
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Vitamin C-rich foods (oranges, strawberries, bell peppers): Shown to help lower cortisol after stress.
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Magnesium-rich foods (leafy greens, nuts, seeds, avocados): Support relaxation and reduce stress responses.
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Omega-3 fatty acids (salmon, chia seeds, walnuts): May help lower inflammation and stress hormones.
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Herbal teas (chamomile, green tea in moderation): Can promote calmness and better sleep.
Foods and habits that may raise cortisol if consumed too much:
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Excess caffeine (coffee, energy drinks).
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Refined sugars and processed snacks.
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High intake of alcohol.
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Skipping meals (causes blood sugar crashes, triggering cortisol release).
Lifestyle + Nutrition Tips to Lower Cortisol Naturally
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Get quality sleep: Aim for 7–9 hours.
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Stay active: Regular exercise helps regulate hormones.
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Eat balanced meals: Avoid long gaps between meals to keep blood sugar stable.
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Practice stress management: Breathing exercises, meditation, or even laughter help reduce cortisol.
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Build strong connections: Supportive relationships buffer stress.