Dr. Traci C. Johnson, MD, describes cortisol as nature’s built-in alarm system. It’s your body’s main stress hormone, working with certain parts of your brain to control your mood, motivation, and fear.

Our adrenal glands -- triangle-shaped organs at the top of our kidneys -- make cortisol.

Cortisol plays a vital role in some things your body does. For example, it:

Manages how your body uses carbohydrates, fats, and proteins
Keeps inflammation down
Regulates your blood pressure
Increases your blood sugar (glucose)
Controls your sleep/wake cycle
Boosts energy so you can handle stress and restores balance afterward

Your hypothalamus and pituitary gland -- located in your brain -- can sense if your blood contains the right cortisol level. If the level is too low, your brain adjusts the amount of hormones it makes. Your adrenal glands pick up on these signals. Then, they fine-tune the amount of cortisol they release.

Cortisol receptors, which are in most cells in your body, receive and use the hormone in different ways. Your needs will differ from day to day. For instance, when your body is on high alert, cortisol can alter or shut down functions that get in the way. These might include your digestive or reproductive systems, your immune system, or even your growth processes, which help maintain a normal body structure and play a role in metabolism.

Adrenaline & Cortisol | Understanding the natural stress response:

| Source from an article by Mayo Clinic staff, 2023 |

When you face a perceived threat, a tiny region at the brain's base, called the hypothalamus, sets off an alarm system in the body. An example of a perceived threat is a large dog barking at you during your morning walk. Through nerve and hormonal signals, this system prompts the adrenal glands atop the kidneys to release a surge of hormones, such as adrenaline and cortisol.

Adrenaline makes the heart beat faster, causes blood pressure to go up, and gives you more energy. Function: Adrenaline is the primary hormone responsible for the initial "fight or flight" response, triggering a rapid increase in heart rate, blood pressure, and energy levels. Timing: Adrenaline is released quickly at the onset of a stressful situation to prepare the body for immediate action.
Cortisol, the primary stress hormone, increases sugar, also called glucose, in the bloodstream, enhances the brain's use of glucose, and increases the availability of substances in the body that repair tissues. Function: Cortisol is a steroid hormone that helps regulate blood sugar levels, metabolism, and inflammation, and also plays a role in the stress response. Timing: Cortisol is released after the initial adrenaline surge, helping the body to maintain energy and cope with prolonged stress.

When The Natural Stress Response Goes Wild

The body's stress response system is usually self-limiting. Once a perceived threat has passed, hormones return to typical levels. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to normal. Other systems go back to their regular activities.

But when stressors are always present and you always feel under attack, that fight-or-flight reaction stays turned on. Examples include being in a stressful job, having a relationship with problematic or toxic people, or any other external stressful situation.

The long-term activation of the stress response system and too much exposure to cortisol and other stress hormones can disrupt almost all the body's processes. This puts you at higher risk of many health problems, including:

Anxiety
Depression
Digestive problems
Headaches
Muscle tension and pain
Heart disease, heart attack, high blood pressure, and stroke
Sleep problems
Weight gain
Problems with memory and focus

That's why learning healthy ways to cope with your life stressors is so important.

10 Tips To Cope With Stress:

| Source from a Healthline Magazine Article written by Katey Davidson, MScFN, RD, CPT, Heather Hobbs , 2024 |

1. Get the right amount of sleep. Prioritizing sleep may help reduce cortisol levels.

2. Get regular exercise. It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression.

3. Learn to recognize stressful thinking. Adding a mindfulness-based practice to your daily routine may help you manage stress and reduce cortisol levels.

4. Breathe. Deep breathing is a technique for stress reduction that can be used anywhere. Like mindfulness-based practice, controlled breathing helps stimulate the parasympathetic nervous system, known as the “rest and digest” system, which helps lower cortisol levels.

5. Have fun and laugh. Laughing promotes the release of endorphins and suppresses stress hormones such as cortisol. It’s also linked with better mood, reduced stress and perceived pain, lower blood pressure, and a stronger immune system.

6. Maintain healthy relationships. Supportive relationships can translate to lower cortisol levels, according to a 2017 review of research.

7. Take care of a pet. Relationships with animal companions can also reduce cortisol.

8. Be your best self. Feelings of shame, guilt, or inadequacy can lead to negative thinking and dysregulated cortisol levels.

9. Eat a nutritious diet. While all foods can be enjoyed in moderation, being mindful of what you eat may relieve stress symptoms and help you better manage your cortisol levels.

Regular high added sugar intake may result in elevated cortisol levels. Interestingly, a diet high in sugar may also suppress cortisol release during stressful events, which makes it more difficult to manage well during dangerous situations where the appropriate amount of cortisol is required.

10. Take certain supplements

In addition to a nutrient-dense diet, certain supplements, such as fish oil and ashwagandha, may also support lower cortisol levels.

Fish oil is one of the best sources of omega-3 fatty acids, which are thought to reduce cortisol. A longitudinal cohort study involving 2,724 participants showed that having high omega-3 levels in the blood was associated with lower levels of inflammation and cortisol. Though you can get omega-3s from fish, you can also opt for a fish oil supplement.

Ashwagandha is an adaptogen herb widely used in traditional medicine to treat anxiety and help people adapt to stress.

Summary

In January 2024, a medically reviewed article on Medical News written by Zia Sherrell, MPH, showed that too much cortisol in the blood can damage health, particularly if cortisol levels remain high over an extended period. In many cases, the most direct way to lower it is to reduce things that trigger its production. For many people, this means reducing stress.

People may notice an improvement in their well-being by making simple lifestyle changes to relax the nervous system and reduce exposure to stress.

People should speak with a doctor if high cortisol is linked to an underlying condition, medication, or does not respond to lifestyle changes.

Why Is Cortisol The Stress Hormone?