Cortisol is a term you've likely heard thrown around when talking about health, especially stress, sleep, or weight loss. But what is cortisol? Why does it increase? What will happen if your level is too high or too low? Cortisol is the stress hormone and regulates a lot of bodily functions to make you function properly. Hence, if you want to lead a better and healthier life, then you should know everything about it. So, this blog will discuss everything you need to know about what is cortisol, how to reduce cortisol, symptoms of high cortisol levels in females, and much more!
Before we start with anything, first answer this question: what is cortisol? Cortisol is a steroid hormone your adrenal glands release. It's also called the "stress hormone" since your body releases it when you are stressed, but its function is much more than that.
Cortisol regulates a broad range of essential functions:
In general, cortisol keeps the body running at full speed. However, as with all things, there needs to be the right balance. Either too high or too low cortisol can affect your body.
Cortisol does not stay at the same level all day. It has a daily cycle known as the circadian rhythm. Under normal conditions, your levels of cortisol:
But some things can disrupt this rhythm. Physical or emotional tension is one of the biggest factors. Maybe it's a looming deadline, a tough workout, or an argument with someone. Your body reacts by releasing excess cortisol. Short bursts of cortisol are normal. However, trouble begins when your cortisol remains high for a prolonged period.
You can consider high cortisol as your body is in "emergency mode" for prolonged periods. These are some of the ways you may arrive there:
In women especially, cortisol imbalances will show up in very subtle ways that may not catch your attention.
The symptoms of high cortisol levels in women are subtle and gradually add up over time. Watch out for:
If these symptoms occur repeatedly, it's well worth investigating. A simple blood, saliva, or urine test can check your cortisol level.
High cortisol is not about feeling stressed or tired. If it is not controlled, it can:
Basically, chronic high cortisol is toxic to your system. However, you can bring it back down.
Wondering how to reduce cortisol without medication? The answer is holistic and lifestyle-based:
1. Prioritise Sleep
Sleep is cortisol's #1 reset button. Sleep 7–9 hours each night with quality sleep. Get into a regular routine, avoid screens before bed, and develop a relaxing bedtime routine.
2. Eat Smart
Don't skip meals, restrict refined carbs, and eat whole foods. Protein, fibre, and healthy fats, as well as magnesium foods (such as spinach, nuts, and seeds), regulate cortisol.
3. Move, But Don't Overdo It
Exercise reduces cortisol levels, but high-intensity exercise with no rest days in between has the reverse effect. Include walking, yoga, or strength training with adequate downtime.
4. Cut down on the Caffeine
Too much coffee intake, particularly on an empty stomach, increases cortisol. Try switching to green tea or cut back to intake earlier in the day.
5. Engage in Relaxation
Mindfulness, slow breathing, meditation, and even painting or gardening can reduce cortisol. You can find out how to do it using apps like Headspace or Calm.
6. Laugh and Connect
Positive social interactions and laughter reduce cortisol. Make time for friends, pets, or activities that bring joy.
If you experience symptoms that don’t resolve with rest, diet, or stress management—like persistent fatigue, unexplained weight changes, or hormonal imbalances—it might be time to check your cortisol. Testing is typically done through:
Your doctor can help you choose the right method based on your symptoms and history.
Understanding what is cortisol and how it operates isn’t just for scientists or doctors—it’s essential for anyone who wants to feel balanced, healthy, and in control. Knowing what is the cortisol hormone, recognising symptoms of high cortisol levels in females, and learning how to reduce cortisol are game-changing steps in taking charge of your health.
Don’t wait for your body to scream for attention. Listen to the signs, make small changes, and watch how much better you begin to feel. If you think you might be at risk of high cortisol levels, then book a Serum Cortisol Test with Pathkind and get tested today!