High Cortisol Remedies: Know Everything You Need

Do you feel stressed lately? Are you gaining weight in your abdomen area or around your face? Well, all this is because of cortisol, often referred to as the stress hormone. While this hormone helps you to manage your stress, but when cortisol levels are consistently high, it can lead to several health issues. This is where knowing the high cortisol remedies that you can start at home becomes crucial. 

Understanding the symptoms of high cortisol is definitely the starting point, but before that, it’s important to understand what cortisol is and how it can impact you. So, let us get started here.

What Is Cortisol?

Cortisol is a hormone produced by your adrenal glands, located on top of your kidneys. It’s often called the “stress hormone” because your body releases more of it when you’re stressed. It helps your body in the following ways:

  • Regulate the body’s stress response
  • Manage how it uses carbohydrates, fats, and proteins
  • Keep inflammation down
  • Regulate your blood pressure
  • Regulating blood sugar
  • Control your sleep-wake cycle

In short, cortisol helps your body cope with and respond to stress and various daily functions.

However, chronically high cortisol levels can harm health, even though responding to physiological and psychological stresses is necessary. So the question is, what is the cortisol level normal range? You will be amazed to know that the level is also based on the timing. 

So, here is the breakup that you should know to estimate if your cortisol is in the normal range or not:

  • Between 6 and 8 am – 10 to 20 micrograms per deciliter (mcg/dL). 
  • At 4 pm – Between 3 to 10 mcg/dL

A high cortisol level is not good for your health. This makes it even more important to regulate and control its level for your good head. So, before we explore the ways to reduce, let us explore symptoms of high as well as low cortisol levels

Symptoms of High Cortisol Levels

The level of cortisol spike determines the symptoms of Cushing’s syndrome. Let us see some of the symptoms of high cortisol levels.

  • Gaining weight, particularly around the face and tummy
  • Fat buildup in the space between your shoulder blades
  • Wide, purple stretch marks on the tummy
  • Weakness in the thighs and upper arm muscles 
  • Increasing blood sugar, which frequently progresses to type 2 diabetes
  • High blood pressure or hypertension
  • Hirsutism, or excessive hair growth for females
  • Fractures and weak bones (osteoporosis)

Symptoms of Low Cortisol Levels

Let us see some of the symptoms of low cortisol levels.

  • Fatigue
  • Unintentional weight loss
  • Poor appetite
  • Hypotension, or low blood pressure

Now that you know both the symptoms of teh high and low levels of cortisol, it is time to explore the high cortisol remedies

Top High Cortisol Remedies to Try at Home

You can do several everyday activities to decrease and maintain your cortisol levels at ideal levels. These high cortisol remedies are quite simple to adopt, and you are not required to invest much time. All you need is dedication and a proper schedule. 

So, here are the simplest high cortisol remedies for you:

Follow a Balanced Diet

An unhealthy diet, which consists of processed foods and added sugars, can increase cortisol levels and increase your chances of developing diabetes and high blood pressure. Fiber helps to balance the bacteria in the gut, which in turn helps to regulate hormones. So, be sure you’re consuming enough of it (fruits and vegetables are wonderful sources). 

Some additional  food options that can help you are:

  • Dark chocolate
  • Fermented food
  • Spinach
  • Vegetables and Fruits
  • Lentils and Legumes
  • Probiotics
  • Healthy fats
  • Green tea
  • Whole grains
Balanced diet

Try Deep Breathing

Doing deep breathing exercises for five minutes or longer, three to five times a day, can have significant advantages on your well-being and health. Studies indicate that it can relieve anxiety and depression, reduce cortisol levels, and enhance brain function. Use a deep breathing application to get started.

Reduce Your Caffeine Intake

Adrenal fatigue is a term used to describe the condition that chronic stressors may have when their cortisol levels are completely out of control. They get so exhausted, as a result, that they frequently turn to coffee to get through the day. They become weary once the caffeine wears off, creating a vicious cycle. Caffeine can increase cortisol levels but doesn’t deal with the underlying issue of hormone balance.

Proper Sleep Cycle

This is one of the best high cortisol remedies to go for. Everyone requires seven or eight hours of sleep every night to enable the body to recuperate. Despite being so crucial, it frequently gets neglected due to our hectic schedules. Hence, ensure that you get a good sleep of a minimum of 7 hours, which will be really helpful for you overall.

Exercise regularly

It is recommended that you go for thirty to fifty minutes of exercise each day. You should push yourself to the point where you can exercise and speak but not sing. Also, walking your dog doesn’t count. You can start with simple exercises and then move ahead gradually so you do not strain yourself a lot.

Write in a Journal

Now, this is one of the high cortisol remedies that might sound a bit different to you. But sometimes, it helps simply to put ideas down on paper. Remembering happy times is an option, and clearing difficult ideas from your mind will prevent you from thinking about them all the time, reducing stress and improving health.

Indulge in Hobbies

Engaging in enjoyable hobbies such as gardening, designing, sketching, or playing an instrument may provide a beneficial diversion from stressful events and thoughts.

Go Outside

Being in the company of plants, trees, flowers, birds, and other natural elements is mentally soothing. Sit on your balcony or walk or cycle around the block if you can. Taking breaks and spending time outside will become simpler when the weather is pleasant, but try it as a habit. This simple hack will be really helpful.

Cycling around

Don’t Fear

Prioritizing fear may be confusing. It enables us to act impulsively and inappropriately in ways we otherwise would not be able to. Leading with positivity may be achieved by practising mindfulness, deep breathing, and the other strategies mentioned above.


Making time for enjoyment might also help people feel less stressed since it is difficult to feel bothered while they are having a good time. Laughter is a very healing emotion. It can aid in serotonin production and cortisol reduction, aiding mood regulation. It could also strengthen relationships between people.

Let us also explore the cortisol-reducing foods that will help us maintain a balanced life.


High cortisol levels can harm mental and physical health. This results in a range of symptoms, ranging from anxiety to weight gain. Early detection of these symptoms and using the right high cortisol remedies can promote balance and enhance general well-being. Remember, everything starts with a simple step, so if you are facing the issue of high cortisol levels, try these remedies today!

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