High Cortisol: The Silent Stress Hormone That Could Be Affecting Your Health

Many people experience stress without even realising it. Stress is often associated with emotional upheavals or work pressure, but what about those who feel calm, collected, and in control? Can their bodies still be producing high levels of cortisol, the infamous “stress hormone”?

The surprising answer is yes. Elevated cortisol levels can occur even in individuals who don’t consider themselves to be stressed. Cortisol is essential for various bodily functions, including regulating metabolism, immune response, and energy levels. However, when it remains high for extended periods, it can negatively impact both physical and mental health.

How Do You Get High Cortisol Without Feeling Stressed?

Cortisol is produced by the adrenal glands in response to physical or emotional stress. Yet, many factors beyond obvious stressors can elevate cortisol levels, including:

1. Chronic Sleep Deprivation
   Sleep is crucial for the body to recover and regulate cortisol. If you’re consistently getting less than seven hours of sleep, your body may interpret this as a form of stress. Over time, this leads to higher cortisol levels.
2. Poor Diet Choices
   High-sugar diets or excessive caffeine can stimulate the body to produce more cortisol. Although you may not feel overtly stressed, consuming these in large amounts places stress on your metabolism and insulin levels, triggering a cortisol response.
3. Sedentary Lifestyle or Over-Exercising
   Interestingly, both extremes—too little physical activity and too much—can lead to elevated cortisol. Sedentary behaviour reduces cortisol regulation, while excessive high-intensity exercise can flood your body with stress hormones.
4. Unresolved Emotional Issues
   Sometimes, past trauma or unresolved emotional stressors quietly simmer in the background, subtly affecting your physiology. You might feel mentally “fine” because you’re good at suppressing feelings, but your body responds as if it’s under chronic stress.
5. Constant Multitasking and Information Overload
   The habit of juggling multiple tasks at once, or being bombarded by notifications, emails, and to-do lists, can create low-level, continuous stress. You might not register this as overwhelming, but the constant demand on your attention can elevate cortisol over time.
6. Gut Health Issues
   Emerging research suggests a strong link between gut health and cortisol levels. Imbalances in the gut microbiome or chronic inflammation in the digestive system can increase cortisol production, even if you’re not mentally stressed.

What High Cortisol Feels Like: Symptoms You May Be Missing

The tricky thing about high cortisol is that its symptoms often masquerade as everyday complaints, making it hard to pinpoint. Here are some signs to watch out for:

• Constant Fatigue: Despite feeling like you’re sleeping enough, you wake up tired and feel drained throughout the day.
• Weight Gain, Especially Around the Midsection: High cortisol increases appetite and fat storage, particularly in the belly area, which can contribute to insulin resistance and metabolic issues.
• Frequent Illness: Cortisol suppresses the immune system over time, making you more susceptible to colds, infections, and other illnesses.
• Anxiety or Irritability: Even if you don’t feel “stressed,” high cortisol can still cause nervousness, agitation, or difficulty relaxing.
• Poor Sleep: Ironically, the stress hormone makes it harder to fall asleep or stay asleep, which perpetuates the cycle of fatigue.
• High Blood Pressure: Constant high levels of cortisol can cause your blood pressure to rise, even if you’re not actively anxious or stressed.

How to Recognise Lifestyle Choices That Contribute to High Cortisol

Acknowledging that your lifestyle might be contributing to your high cortisol levels is the first step in addressing the issue. Take a moment to reflect on your daily habits. Are you:

• Drinking several cups of coffee just to get through the day?
• Skipping meals or grabbing sugary snacks on the go?
• Frequently missing out on sleep to finish work or watch TV?
• Pushing yourself to work out at high intensities without sufficient rest?

If any of these behaviours resonate with you, it’s possible that you’re inadvertently putting your body in a state of stress.

Steps to Lower Cortisol and Restore Balance

1. Prioritise Sleep
   Aim for 7-9 hours of quality sleep each night. Establish a calming bedtime routine—dim the lights, avoid screens before bed, and consider incorporating calming activities like reading or meditation.
2. Revamp Your Diet
   Focus on whole foods, including plenty of fresh fruits, vegetables, and lean proteins. Minimise your intake of refined sugar and caffeine, which can spike cortisol levels. Foods rich in magnesium, like leafy greens, nuts, and seeds, can help lower cortisol levels.
3. Exercise Smartly
   Regular, moderate exercise is key. Instead of pushing yourself to the limit with intense workouts every day, opt for a mix of cardio, strength training, and low-impact activities like yoga or walking. Balance is essential—rest days are just as important as workout days.
4. Mind Your Mental Health
   Pay attention to your emotional well-being. Practicing mindfulness, deep breathing exercises, or meditation can help you become more aware of hidden sources of stress. Journaling or speaking to a therapist may also help you uncover unresolved emotional issues contributing to cortisol elevation.
5. Practice Single-tasking
   Instead of multitasking, try focusing on one task at a time. This approach can reduce the cognitive overload that often triggers a cortisol spike. Set boundaries with your time and allow yourself breaks from your to-do lists and devices.
6. Balance Work and Leisure
   Make time for hobbies, relaxation, and fun. If you’re constantly in “go” mode, your body will keep producing stress hormones. Incorporating moments of joy and relaxation is not just a luxury—it’s essential for your health.

The Path Forward: Acknowledge, Adjust, and Thrive

It’s easy to fall into patterns that lead to high cortisol, especially in a world that values constant productivity. But remember, your body needs balance. Acknowledge the signs, adjust your habits, and make self-care a priority. By doing so, you can help lower your cortisol levels and feel more energized, resilient, and calm.

In summary, high cortisol can affect anyone, even those who don’t feel overtly stressed. By paying attention to your body, recognising the subtle lifestyle factors contributing to elevated stress hormones, and making small but impactful changes, you can regain control over your health and well-being.

Photo by Liam Simpson on Unsplash