Cortisol – Group Talk – 16th June 2025.
- friendsonajourney2
- Jun 25
- 4 min read
Cortisol is the in-word at the moment: 'Cortisol Detox', 'Cortisol Cleanse', and 'Endocrinologist analysing how we live and how we can change our weight loss success by understanding cortisol and the foods that support our hormones.'
What is cortisol? Cortisol is a stress hormone also known as hydrocortisone.
The adrenal glands situated on top of the kidneys release cortisol to provide energy and increase alertness in response to stress, among other bodily functions.
Our bodies' cortisol levels can be at times too low and too high, both of which can cause complications.
Cortisol levels can be increased due to stress, sleep interruptions, and tumours within the adrenal glands. Cortisol levels can be decreased as a consequence of autoimmune disorders or damage to the adrenal glands.
Cortisol is released into our blood, which transports it all around our body. Almost every cell contains receptors for cortisol and can react differently depending on the cell it's acting upon. Cortisol affects our blood sugar levels and in turn regulates our metabolism; it can act as an anti-inflammatory, it can support memory processes, manage our salt and water balance, and regulate blood pressure. It can also support the growth of the foetus and initiate giving birth/contractions.
Symptoms of High Cortisol Levels:
High Blood Sugars
Excessive body hair and irregular periods in women
Weight gain in face and belly
High blood pressure
Purple stretch marks on belly
Muscles weakness in upper arms and thighs
Mood swings, anxiety or depressive symptoms
Symptoms of Low Cortisol Levels:
Fatigue
Unintentional weight loss
Loss of appetite
Low blood pressure
Cortisol influences almost every organ system in our body; it also supports the regulation of several key functions.
When stressed, our bodies can release cortisol, also known as the 'fight or flight' hormone, along with adrenaline, allowing us to stay alert. Cortisol will also activate the release of glucose from our liver to provide us with energy.
Cortisol affects our metabolism by supporting the regulation of how our bodies use glucose for energy.
What causes high levels of cortisol? A variety of factors, but those experiencing long-term stress had higher levels compared to those not experiencing stress.
The food you eat can also cause cortisol levels to rise:
Caffeinated coffee, unsweetened
Fermented milk products
Barley
Beans
Endocrine tumours, along with medications to treat asthma and rheumatoid arthritis, can also lead to high cortisol levels.
A normal amount of cortisol is helpful, as it's what gets you moving in the morning and supports you to manage our daily challenges. However, when our bodies are constantly stressed;
Work
Finances
Relationships
Just juggling to much
Cortisol can go into overdrive, and when this happens, it can lead to weight gain, particularly in the abdomen.
In the Neolithic period of life, we needed the cortisol to be released within our bodies to escape predators, giving us the burst of energy required to outrun our predators. But today often our stresses are psychological, and we are not requiring the energy to run away, as often we are just sat at a desk, sat in traffic, or unable to sleep whilst lying in bed.
Cortisol makes us feel compelled to fuel ourselves by making us crave sugary, fatty foods to provide us with quick energy. However, we don't burn this energy, and it leads to weight gain; cortisol can trigger the storage of these foods in fat storages (visceral fats) around your abdomen.
Continuous stress can cause chronically high cortisol levels, which can slow down your metabolism.
We can reduce our cortisol levels and stop the body storing extra fat.
Moving gently can reduce stress and lower cortisol levels. We need to find the right balance, as too much intense activity can, in fact, increase our cortisol levels. Activities like walking, yoga, swimming, and dancing have remarkable effects at lowering stress, especially if you enjoy the activity.
Quality sleep is paramount, so aim for 7-9 hours in managing cortisol, as if sleep deprived, our bodies produce more cortisol to compensate.
Practising mindfulness can help reduce stress and lower cortisol levels; for example, deep breathing, meditation and journalling for just 5-10 minutes a day can have a huge impact, sending signals that your body is safe.
Eating balanced meals avoiding UPFs and eating in a pattern that supports your body's rhythm, as leaving it too long without food can increase cortisol.
Find time to relax; relaxation is important for keeping cortisol levels down. Make moments in your day where you can truly unwind.
Being socially connected is a natural stress-reliever; spending time with family, friends or loved ones can help lower cortisol levels.
The food we eat can also affect our stress levels. A healthy, balanced diet, nutritiously rich in lots of fruits, vegetables, lean proteins, whole grains and healthy fats, supports our bodies to perform at their best. There are certain foods that are seen to help manage stress and balance cortisol levels, which you might like to add to your nutritious diet:
Dark Chocolate – Antioxidants
Avocados – magnesium
Fermented foods – gut health
Bananas – magnesium/tryptophan
Spinach – antioxidants (Vitamins A, C, E)/magnesium
Green Tea – Antioxidants
Fatty fish – omega 3
Lean poultry – amino acids (Vitamins B)
Egg (B12, B6, B9-folate) amino acids
Persistent stress can result in extended intervals of high cortisol levels.
Enjoying a nutritious diet of fruit and vegetables, whole grains, lean proteins, and healthy fats is one part of managing stress levels and balancing cortisol levels.
We often cannot eliminate stress, but we can learn how to respond to stress in healthier ways by actively taking care of our mental and emotional well-being.
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