A vital hormone to numerous body functions, cortisol and its management have been trending. Many influencers are making alarming claims of “cortisol face” and belly fat caused by high cortisol levels, but is there really a secret to regulating this stress hormone? Here is a crash course in how cortisol impacts health.

Cortisol is a glucocorticoid steroid hormone produced by the adrenal glands. When the body experiences acute, chronic, physical or emotional stress, cortisol is released to help with the management of that stress through physiological changes. These responses can include the release of stored energy, increased alertness and control of inflammation. Cortisol also helps to manage day-to-day functions like sleep cycles, nutrient metabolism, blood pressure and blood glucose regulation. The body uses several homeostatic mechanisms to regulate cortisol levels. Under normal circumstances, cortisol levels will be highest in the morning and will dissipate as the day goes on. Levels are lowest in the evening and reset overnight; this process repeats the next day. Those with overnight or third shift work schedules may experience natural adjustments in cortisol levels as they have opposite sleep-wake schedules.

Cortisol issues are sometimes dubbed “adrenal fatigue” by so-called experts, but the truth is, wonky cortisol levels can result in serious medical conditions that must be diagnosed and treated by an endocrinologist and other medical professionals. True medical conditions of improper cortisol levels do exist but are accompanied by severe symptoms. For example, cushing syndrome is a condition associated with high levels of cortisol, often caused by corticosteroid usage or adrenal or pituitary tumors. Symptoms include weight gain, especially in the face and abdomen, muscle weakness, as well as elevated blood sugar and blood pressure levels. On the other side of the spectrum, Addison’s disease is caused by extremely low levels of cortisol and is commonly caused by an autoimmune issue within the adrenal glands. Addison’s disease can cause weight loss, extreme fatigue and low blood pressure.

While significant cortisol defects require medical attention, here are some healthy habits you can adopt to help optimize day-to-day cortisol levels. Instead of wasting money on products that claim to improve cortisol function, these practices actually have science to back them up.

Exercise: Research shows that a consistent exercise routine creates physiological adaptations that can lower cortisol levels over time.

Balanced Meals and Snacks: Eating regular and balanced meals and snacks with fiber-rich carbohydrates, protein and healthy fats supports healthy blood sugar levels and prevents dramatic spikes in blood sugar and cortisol.

Sleep: Sticking to a consistent sleep schedule is one of the best things you can do for sleep quality as well as to help regulate cortisol levels.

Manage Stress: Stressful times are associated with elevated cortisol levels and stress management has been found to help cortisol regulation. Find practical ways to regularly manage stress (or see a health practitioner for assistance). Your regular cortisol shifts will be more consistent.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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