Stress and parenthood go hand in hand. I don’t think I’ve ever come home from a busy day of school drop off, working 8 hours, chauffeuring the kids to 3 different sports, returning home to throw chicken nuggets at them and managing a two-minute shower for myself and thought, “wow, that was a relaxing day.”
But it’s only recently that I keep seeing the term ‘high cortisol’ all over the place. But what is high cortisol? How do you know if you have it? And what can you do about it?
Here’s the low down on high cortisol levels and why it matters.
Back to Basics: What is Cortisol and What is High Cortisol?
Cortisol is considered the ‘stress hormone’ because it plays a crucial role in your body’s response to stress. However, cortisol is also involved in several other essential functions, such as regulating metabolism, controlling blood sugar levels, reducing inflammation, and helping to control your sleep-wake cycle. If you are experiencing high cortisol levels (aka high-stress hormone levels), then this could be the reason you’re sleeping terribly, always grumpy and generally feeling blegh.
For those with regular cortisol levels, you can expect high cortisol levels in the morning. These high cortisol levels help you wake up and energise for the day. As the day progresses our cortisol levels are meant to decrease but if you are particularly stressed or have high cortisol levels, you may have trouble sleeping, relaxing or even sitting still.
What are High Cortisol Levels?
High cortisol levels, also called hypercortisolism, occur when the body produces too much cortisol. This can be due to underlying medical conditions such as Cushings syndrome but it can also be due to prolonged stress.
Normal cortisol levels vary depending on the time of day, but typically:
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- In the morning, levels are 10-20 micrograms per deciliter (mcg/dL).
- In the afternoon, levels typically fall to around 3-10 mcg/dL.
Cortisol is meant to help your body deal with stress and keep you energised so having high cortisol levels doesn’t sound like a bad thing right? More cortisol, more control over stressful situations? Not quite.
You see, too much cortisol can cause havoc on your body and your routine, leaving you feeling anxious, tired, unproductive and overly stimulated. It can also mean it’s harder to sleep, finish tasks or focus on what needs to get done.
Signs of High Cortisol Levels
Everyone is different but some of the signs of high cortisol include:
- Poor sleep – Not being able to fall asleep or waking up at 3am and not being able to fall back to sleep for hours at a time (not fun!)
- Trouble focusing but also trouble sitting still – Feeling unproductive, starting projects but losing focus, and issues relaxing without feeling like you need be doing something.
- Mood swings and anxiety – Chronic high cortisol can contribute to feelings of anxiety, depression, or irritability.
- Constantly sick – High cortisol can weaken your immune system, making you more susceptible to infections.
- Weight gain – Cortisol increases appetite and fat storage, particularly in the abdominal area. The term “cortisol belly” gets thrown around a lot, suggesting that high cortisol levels can lead to bloating around the tum tum area (but having kids in general also causes this).
- Digestive issues – Speaking of bloating, high cortisol is also known to cause bloating, constipation and heartburn. It can also lead to puffiness in the face.
Let’s be honest – most of us can check at least one of the signs above, right? But how do you know if you have high cortisol levels or if you are simply stressed out?
You can get a few tests done – blood tests, saliva tests and urine tests, through your GP. You can also keep an eye out for the symptoms of high cortisol including feeling burnt out, muscle weakness, frequent infections, trouble sleeping, weight gain and digestive issues. Even if it’s not high cortisol, it’s still a good idea to make a note of these things to discuss with your GP the next time you see them. It could be stress, it could be perimenopause, or it could be high cortisol levels.
How Can I Naturally Reduce High Cortisol Levels?
If you do have high cortisol, you can often lower the levels naturally with a few lifestyle changes. The high cortisol diet is one of the many diets you’ve probably heard lately but you don’t need to follow a diet book to lower your high cortisol levels. It’s all about stress management, exercising, getting enough sleep and eating a balanced diet.
If you do like the idea of supplements or herbs, we’ve heard ashwagandha, Rhodiola, or holy basil can help balance cortisol levels but always check with a healthcare provider before starting any supplements.
Life is hectic. And stressful. It’s not always possible to exercise daily, eat a balanced diet or even get a decent night’s sleep. Instead, there are work deadlines, school events, sporting commitments and unexpected bouts of gastro that hit your household like a brick wall. But if you are feeling overwhelmed, burnt out, anxious or just generally blegh, don’t put yourself and your health last. Book the appointment. Make time for yourself and get your health on track.
