Cortisol is a hormone produced by the adrenal glands, located on top of the kidneys. It plays an important role in regulating metabolism, blood sugar, blood pressure, and how the body responds to stress. Cortisol levels naturally rise in the morning and taper off through the day.
Fluctuations are normal, but when cortisol levels remain too high or too low, it can affect overall health. Paying attention to cortisol is one way to better manage stress and improve daily well-being. Here are some steps that may help:
- Prioritize sleep. Keep a consistent sleep schedule and develop a calming routine before bed to help your body and mind relax.
- Stay active. Aim for 150–200 minutes of activity each week. Walking, running, biking, or playing a sport are all good options.
- Practice mindfulness. Recognize stressful thoughts as they happen. Breathing exercises, meditation, or other mindfulness practices can help you reset.
- Make space for joy. Spend time on activities you enjoy—reading, music, dancing, crafting, or baking. Laughter and fun can help reduce stress.
- Choose balanced foods. Certain foods may help support healthy cortisol levels, including dark chocolate, whole grains, fruits and vegetables, green tea, salmon and other fish, and fermented foods.
- Talk with your health care provider. If cortisol levels are too high or too low, your provider may recommend treatment. This could include medication or other options depending on the cause. They may order a cortisol test—typically a separate test from a standard blood panel—to better understand your levels.
If you’re concerned about cortisol, or want a clearer picture of your health, reach out to your primary care provider. They can guide you with testing, explain results, and recommend the best next steps.
