High Cortisol Symptoms: What to Know About Your Cortisol Levels

What Is Cortisol?

Cortisol is a steroid hormone made by your adrenal glands, two small glands that sit above your kidneys. It is often called the “stress hormone” because your body releases more cortisol when you are under stress. This helps your body respond to a challenge by increasing available energy and helping you stay alert.¹

But cortisol does much more than help you respond to stress. It is involved in several important processes throughout your body. Cortisol helps regulate blood sugar and metabolism, making sure your body has enough energy when it needs it. It also helps maintain blood pressure and plays a role in controlling inflammation and supporting your immune response.¹

Cortisol also follows a natural daily pattern called a circadian rhythm. Levels are usually highest in the morning, helping you wake up and become alert, and they gradually decrease throughout the day as your body prepares for sleep.¹

Your body is constantly adjusting cortisol levels based on what is happening around you. Exercise, illness, lack of sleep, and emotional or physical stress can all cause temporary changes. These short-term increases are normal and can be helpful. Problems may occur when cortisol remains too high or too low over time.

What Does a Cortisol Spike Feel Like?

A temporary cortisol spike is part of your body's normal stress response. You may feel more alert, have a faster heartbeat, or experience increased energy or tension. Once the stressful situation passes, cortisol levels typically return toward their normal range.

Because cortisol affects so many systems, ongoing changes in cortisol levels can cause a variety of symptoms. Understanding the difference between a normal stress response and persistently abnormal cortisol levels is an important part of understanding your overall health.

Symptoms of High Cortisol

High cortisol symptoms can vary from person to person. Some common signs of high cortisol include:¹

• Weight gain, especially around the face and abdomen
• A puffy or rounded face, or “cortisol face”
• Acne or thinning skin
• Easy bruising
• Muscle weakness
• Severe or ongoing fatigue
• Irritability or anxiety
• Trouble sleeping
• Brain fog
• High blood pressure

These symptoms can have many possible causes, so having one or more does not necessarily mean your cortisol is high. Talking to your doctor should always be your first step if you’re experiencing new symptoms.

What is “Cortisol Face”?

“Cortisol face” is a popular term used online to describe facial puffiness or a rounded appearance. While long-term high cortisol can contribute to changes in facial appearance, facial puffiness alone is not enough to determine that cortisol levels are elevated.

How Is Cortisol Tested?

A cortisol test can measure the amount of cortisol in your body. Testing may use blood, saliva, or urine. Because cortisol follows a daily pattern, testing is often done in the morning, when levels are normally near their peak.¹

A cortisol blood test can provide information about your cortisol levels, but the meaning of a result depends on factors such as the time of day, medications, and the type of test used.

What Causes High Cortisol?

What causes high cortisol? Chronic stress can affect cortisol levels, but it is not the only possible cause. Certain corticosteroid medications, such as prednisone, can increase cortisol activity. Less commonly, problems involving the pituitary or adrenal glands can lead to excess cortisol.¹

One serious condition linked to long-term high cortisol is Cushing’s syndrome. It can cause symptoms such as a rounded face, easy bruising, muscle weakness, and purple stretch marks. If these symptoms occur, it is important to talk with a healthcare provider.

How to Lower Cortisol

If you are wondering how to lower cortisol naturally, healthy daily habits can help your body manage stress and support overall health.

1. Prioritize Sleep. Getting enough quality sleep can help support a healthy stress response and normal cortisol patterns.
2. Move Your Body. Regular, moderate exercise can support overall health and may help your body manage stress.
3. Practice Stress Management. Mindfulness, meditation, and breathing exercises may help reduce stress and support healthy cortisol levels.
4. Stay Connected. Supportive relationships can help you cope with stress and may benefit your overall well-being.¹
5. Limit Caffeine and Alcohol. Too much caffeine or alcohol may affect sleep and stress. Limiting your intake may support healthier cortisol patterns.
6. Be Careful With Supplements. Some research has explored supplements such as ashwagandha and omega-3 fatty acids for their potential effects on stress and cortisol. However, supplements can interact with medications and may not be right for everyone. Talk with a healthcare provider before taking them.
7. Skip the “Cortisol Detox”. There is no single food, supplement, or “cortisol detox” that can fix chronically elevated cortisol. If cortisol levels remain high, the best approach depends on the underlying cause.

Foods That Lower Cortisol

A balanced diet can support overall health, which includes cortisol levels. Foods often discussed as cortisol-lowering foods include fatty fish, which provides omega-3 fatty acids; leafy greens and cocoa or dark chocolate, which contain magnesium; fermented foods; and fiber-rich whole foods.²

Rather than focusing on one food, aim for a balanced eating pattern with a variety of nutrient-rich foods. Limiting excess added sugar, caffeine, and alcohol can also support healthy habits.

When to See a Doctor or Get Tested

If you have persistent symptoms of high cortisol, or symptoms that could point to Cushing’s syndrome or low cortisol, talk with a healthcare provider. Low cortisol can also cause problems and may lead to fatigue, weight loss, low blood pressure, or dizziness.¹

Testing can help provide a clearer picture of your cortisol levels. Learning more about your levels can be one step toward understanding your health and deciding what to discuss with your healthcare provider.