Understanding Cortisol Levels: Too Much vs. Too Little and the Impact of Diet on Cortisol

What Is Cortisol?

Cortisol is an essential hormone that adrenal glands in the body produce and release in response to stress. Cortisol is called the “stress hormone” and helps to regulate the body’s stress response. In addition to regulating stress responses, cortisol also controls metabolism, regulates blood sugar, maintains blood pressure, regulates the body’s sleep / wake cycles, and maintains immune function. The body’s goal is to maintain homeostasis (balance) of cortisol. Cortisol is needed for the natural response to perceived threats or stress. Therefore, having the right amount is key.

Cortisol levels rise and fall throughout the day, depending on multiple factors. Typically, levels are highest in the morning and lowest at midnight. Between 6-8am normal levels of cortisol should fall between the values of 5-20 mcg/dL. Later in the day (after 3pm), normal values should fall between 3-10 mcg/dL. 

Symptoms of HIGH Cortisol Levels:

• Weight gain; specifically in the face and / or abdomen
• Thin and fragile skin
• Acne
• High blood pressure
• Weak bones / fractures
• Female facial hair + excessive hair growth and irregular periods

Symptoms of LOW Cortisol Levels:

• Fatigue 
• Unintentional weight loss
• Muscle weakness
• Pain in the abdomen
• Low blood pressure

The body has a natural system to regulate cortisol levels, yet our lifestyle and diet can directly impact the body’s ability to successfully do that.

How Does Diet Impact Cortisol Levels?

Our diet and the foods we consume can greatly impact our overall health and cortisol levels in the body. There are certain foods in the diet that lower cortisol, as well as foods and habits that can increase cortisol. Cortisol is a stress response in the body, and high stress can directly impact the gut and gut health. Keeping a healthy gut microbiome is essential in keeping a balance of cortisol in the body via the gut brain connection. A diet that is rich in whole grains, low fat dairy, fruits and vegetables, as well as foods high in Vitamin B, Omega 3 Fatty Acids, Magnesium, protein rich foods, and gut healthy probiotic foods helps to keep cortisol balanced in the body. An anti-inflammatory diet can help reduce inflammation, balance blood sugar, and help metabolize nutrients. Food sources that can help balance cortisol levels are outlined below.

Foods High in B Vitamins: Help Metabolize Cortisol

• Beef, chicken, eggs, organ meats

Omega 3’s: Reduce Inflammation

• Avocados, chia seeds, flax seeds, fatty fish, nuts

Magnesium Rich Foods: Reduce Inflammation, Metabolize Cortisol, and Relax the Body and Mind

• Avocados , bananas, broccoli, dark chocolate, pumpkin seeds, spinach

Protein Rich Foods: Promote Balanced Blood Sugar and Balanced Cortisol

• Chicken, eggs, lean beef, turkey, Greek yogurt, quinoa, salmon, shrimp

Gut Healthy Foods: Healthy Gut and Immune System, Balanced Cortisol

• Greek yogurt, kefir, kimchi, kombucha, sauerkraut

Foods That Raise Cortisol Levels

• Foods high in added sugars
• Caffeine
• Alcohol
• Saturated Fats
• Simple carbs (cakes, pastries, donuts, crackers)
• Soda

Long Term Impact of High Cortisol Levels

Prolonged high stress or high cortisol can cause major harm to the body. Mood disorders such as anxiety and depression, digestive issues, headaches, muscle tension and pain, high blood pressure and risk for stroke, problems sleeping, risk for heart disease, memory and focus issues, weak bones, risk for diabetes, and weight gain are all risk factors for prolonged periods of high cortisol levels in the body. Managing stress levels through diet and lifestyle is key to balancing cortisol levels in the body. 

How Do Habits and Lifestyle Affect Cortisol Levels?

Dietary habits can also impact cortisol levels. Having a balanced diet is key to balancing stress levels. Not skipping meals or restricting foods or food groups can help ensure low stress around meal times, allowing the foods you eat to nourish your body and keep stress levels to a minimum. Lifestyle habits such as sleep, exercise, caffeine intake, meal timing, time spent outdoors, and social relationships can all play a significant role in cortisol levels. Lack of sleep, exercise, skipping meals, over consuming caffeine and alcohol, and prolonged periods of high stress are all factors that can increase cortisol. Getting quality sleep, having a consistent exercise routine, limiting stress and putting stress reducing practices in place, spending time outdoors, and maintaining healthy relationships are all factors that keep cortisol levels balanced. 

Tips for Balancing Cortisol Levels

1. Sleep – Follow a consistent sleep / wake schedule. Going to bed and waking up at a similar time throughout the week allows for the body to respond to its circadian rhythm and experience quality sleep.
2. Exercise – Exercise regularly (150 minutes minimum per week). Having an exercise routine that makes you happy and feel good releases endorphins and stress relieving properties.
3. Diet – Implement a high quality and varied diet consisting of whole grains, protein foods, fruits and vegetables, low fat dairy, healthy fats, and gut healthy foods. 
4. Manage Stress – Putting stress management practices in place for when life gets stressful is crucial to managing stress and keeping cortisol levels balanced. Deep breathing exercises, getting outside, going for a walk, journaling, calling a friend or family member or participating in your favorite hobbies are all great ways to manage stress.
5. Limit caffeine / alcohol intake.

Cortisol is a necessary hormone response to stress we experience in our life. We need cortisol to respond to threats and stressors, but having too much for a long period of time can have a negative impact on the body’s overall health and function. A balance of cortisol in the body is key and this can be done by diet and lifestyle choices. Understanding the factors to balance cortisol levels in the body can help individuals participate in healthy diet and lifestyle behaviors and live a happier, healthier lifestyle. If you have any questions, please reach out to our Registered Dietitians!

Resources:

1.  The role of cortisol in the body. healthdirect. Accessed August 19, 2024. https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body.
2. Professional CC medical. Cortisol: What it is, function, symptoms & levels. Cleveland Clinic. May 1, 2024. Accessed August 19, 2024. https://my.clevelandclinic.org/health/articles/22187-cortisol.
3. 1. Chronic stress puts your health at risk. Mayo Clinic. August 1, 2023. Accessed August 19, 2024. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037.
4. Cleveland Clinic. Eat these foods to reduce stress and anxiety. Cleveland Clinic. July 2, 2024. Accessed August 19, 2024. https://health.clevelandclinic.org/eat-these-foods-to-reduce-stress-and-anxiety.