Managing Cortisol Levels Can Help You Achieve Your Health Goals

A hormone our bodies produce naturally is linked to a surprising number of adverse issues, including sleep deprivation, weight gain, headaches, acne, fatigue, muscle weakness, insulin resistance/type 2 diabetes, weak immune system and high blood pressure. The culprit? Cortisol.

If you’re trying to achieve a health goal or resolution like weight management, getting more sleep – even quitting smoking — it’s important to understand the role this important hormone plays in our health.

What is Cortisol?

Cortisol, a hormone produced by the adrenal glands, helps regulate the nervous, respiratory, immune, cardiovascular, reproductive, musculoskeletal and integumentary (i.e., skin, hair, nails, glands and nerves) systems and is involved managing our:

• Stress response
• Sleep-wake cycle
• Metabolism
• Blood pressure
• Blood sugar
• Immune system response
• Reproductive system
• Growth processes
• Inflammatory responses

“Cortisol has gotten a lot of attention over the last decade, and justifiably so. Poorly controlled cortisol levels can exacerbate, even lead to, many health problems,” says  Dr. Andrea Klemes, chief medical officer, MDVIP.

Healthy Cortisol Levels

Cortisol levels follow a similar flow as circadian rhythms, your body’s natural 24-hour. Levels gradually begin rising between 2 am and 3 am and peaking in the morning to help you wake up at your typical time. Cortisol levels fluctuate during the day, but generally wane, reaching its lowest point around midnight. For the most part, normal morning cortisol levels fall between 10 and 20 mcg/dL and by late afternoon, they should have drop to 3 to 10 mcg/dL. (Some medications, like glucocorticoid medication that control conditions like asthma, may cause your cortisol levels to be higher.)    

You’ll also have higher than normal cortisol levels when you’re fighting an infection or stressed. And the levels will spike after consuming sugar or caffeine and smoking a cigarette.

If your cortisol levels remain elevated, you may notice any number of signs or symptoms such as weight gain in your face and lower belly, headaches, mood swings, gastrointestinal issues, thinning hair, easily bruised skin and fatigue. If cortisol remains persistently over time, it can raise the risk for osteoporosis, type 2 diabetes and heart disease. It’s possible to have a pituitary condition that causes your body to produce too much cortisol, a condition known as hypercortisolism or Cushing’s syndrome. Neuroendocrine and adrenal gland tumors also can cause abnormally high cortisol levels.

Of course, your cortisol levels also can be too low, causing fatigue, low blood pressure, loss of appetite and unintentional weight loss. Low cortisol if often related to poor functioning adrenal glands and may be associated with Addison’s disease.

“If you notice changes in your energy levels, sleep cycles, weight, talk to your doctor. It might be related to your cortisol levels,” Klemes says. “If your doctor is concerned, they can order a blood test. Based on the results, your doctor may refer you to a specialist, prescribe medication or suggest lifestyle changes.”

Controlling Cortisol Levels

Cortisol levels are largely managed through lifestyle. If you’re cortisol levels are (or suspected to be) higher than normal, try the following:

• Manage stress. Stress can wreak havoc on your body, including raising your cortisol levels. If you’re struggling with stress, try meditating. 
• Adopt a Mediterranean style of eating. This is one of the healthiest ways to eat.  Diets comprised of processed foods and added sugar raise cortisol levels.
• Exercise regularly. Exercise helps manage stress and lower cortisol levels. Make sure you talk to your doctor before starting or changing a workout routine. Also, consider working with a trainer.
• Get between seven and eight hours of quality sleep. This may seem like a contradiction, as cortisol throws off your sleeping patterns. If sleep hygiene tactics don’t work, consult your primary care physician; they may be able to help you.  
• Drink less caffeine. Caffeine triggers cortisol. Plus, many caffeinated drinks, like specialty coffees, can be high in sugar.
• Quit smoking. Smoking and vaping jacks up cortisol levels. Meanwhile, higher cortisol levels in the morning increase the desire for a cigarette. If you need assistance, your doctor may be able to prescribe a nicotine replacement therapy or suggest a smoking cessation program.

“Your lifestyle is a very important component of cortisol management, but a cortisol-friendly lifestyle may not enough if you have a chronic condition or medication affecting cortisol production,” Klemes says. “This is why it’s so important to work with your doctor to help keep your cortisol levels healthy.”

Don’t have a primary care physician? Consider joining an MDVIP-affiliated practice. MDVIP-affiliated physicians have more time to help you in your pursuit of a healthier lifestyle. Find a physician near you and begin your partnership in health »