High Cortisol - Symptoms and Natural Remedies to Lower Your Cortisol

High cortisol levels, often associated with chronic stress or Cushing syndrome, can manifest in a variety of physical and psychological symptoms. These may include unexplained weight gain, particularly around the abdomen and face, as well as a buffalo hump on the upper back. Other signs can include muscle weakness, fatigue, difficulty concentrating, and mood swings like anxiety or depression. Additionally, high cortisol can lead to skin changes such as thin, fragile skin that bruises easily, and stretch marks. 

Here's a more detailed look at the signs:

Physical Signs:

• Weight gain: Especially in the face, abdomen, and upper back, leading to a "moon face" and "buffalo hump" appearance. 

• Muscle weakness: Particularly in the upper arms and thighs, making it difficult to rise from a seated position. 

• Skin changes: Thin, fragile skin, easy bruising, and purple or pink stretch marks on the abdomen, thighs, and arms. 

• Fatigue and lethargy: Feeling excessively tired and lacking energy. 

• High blood pressure: Elevated blood pressure can be a sign of high cortisol. 

• High blood sugar: This can sometimes lead to type 2 diabetes. 

• Weak bones (osteoporosis): High cortisol can interfere with bone mineral density and increase the risk of fractures. 

• Thinning hair: Hair may become thin and brittle. 

• Acne: High cortisol can exacerbate acne. 

Psychological Signs:

• Anxiety and depression: High cortisol can disrupt mood and increase the risk of mood disorders. 

• Irritability and mood swings: Feeling easily agitated or having sudden shifts in mood. 

• Difficulty concentrating: Trouble focusing or remembering things. 

• Sleep disturbances: Difficulty falling asleep or staying asleep. 

• Low sex drive: Reduced libido in both men and women. 

Other Signs:

• Easy bruising: Skin may bruise more easily and heal slowly. 

• Increased susceptibility to infections:High cortisol can weaken the immune system, making it harder to fight off infections. 

• Irregular periods: In women, high cortisol can disrupt menstrual cycles. 

Natural remedies to lower cortisol levels in women

To naturally lower cortisol levels, consider lifestyle changes like exercise, prioritizing sleep, practicing mindfulness, and managing stress through relaxation techniques. A balanced diet, including omega-3 fatty acids and sufficient fiber, can also help.

Here's a more detailed look at natural remedies:

1. Lifestyle Modifications:

Exercise: Regular physical activity, even low-intensity exercise like walking, can reduce stress and lower cortisol levels.

Sleep: Aim for 7-9 hours of quality sleep each night, as sleep deprivation can elevate cortisol.

Mindfulness and Relaxation: Practices like yoga, meditation, and deep breathing can calm the nervous system and reduce stress, thus lowering cortisol.

Stress Management: Learn healthy ways to cope with stress, such as setting boundaries, taking breaks, and connecting with loved ones.

Massage: A relaxing massage can also help decrease cortisol levels.

2. Dietary Considerations:

Omega-3 Fatty Acids: Include fatty fish (salmon, mackerel, sardines), nuts, and seeds in your diet, as these are good sources of omega-3s, which may help lower cortisol.

Fiber: A diet rich in fiber from fruits, vegetables, and whole grains can help regulate gut bacteria and potentially lower cortisol levels.

Balanced Diet: Focus on a balanced diet with whole foods, including fruits, vegetables, and whole grains, and limit processed foods, sugar, and saturated fats.

Limit Caffeine: Excessive caffeine can increase stress and cortisol levels.

3. Supplements:

Omega-3 Fatty Acids: Fish oil supplements can be a convenient way to increase your omega-3 intake.

Vitamin D: Consider supplementing with vitamin D, as it has been linked to lower cortisol levels.

Ashwagandha: This adaptogenic herb may help reduce stress and cortisol levels.

Magnesium: Magnesium-rich foods and supplements may help regulate cortisol.

Ginseng and Vitamin C: Some studies suggest that ginseng and vitamin C can also help lower cortisol levels.

4. Other Natural Remedies:

Green TeaGreen tea contains L-theanine, an amino acid that promotes relaxation and may lower cortisol.

Chamomile Tea: Chamomile tea can help promote relaxation and improve sleep, both of which can contribute to lower cortisol levels.

Laughter and Fun: Making time for activities you enjoy and finding ways to laugh can help reduce stress and cortisol.

Connect with Nature: Spending time outdoors, especially in nature, can have a calming effect and may lower cortisol levels.

Next Steps

If you are concerned about high cortisol levels or have a medical condition, it's always best to consult with a healthcare professional for personalized advice and guidance. They can help you determine the underlying causes of your cortisol levels and recommend appropriate treatments, including lifestyle changes, dietary adjustments, or potentially medication if necessary.

This article was written to help educate you on cortisol levels, how they affect women, and some natural remedies to help lower cortisol. As someone who has battled high levels due to chronic stress, I know how hard it can be to reduce your levels naturally but we can change our lifestyles one step at a time.

Jill K Schmidt

Empowerment Coach