"I think we’d all agree that stress is public enemy number one. And no matter how many steps we log, journal entries we write, or cold plunges we dive into, that all-too-familiar “flight-or-fight” mode inevitably kicks in, thanks to trying to balance it all: work deadlines, relationships, family obligations, and life in general.
The body needs the stress hormone cortisol to survive, and some amount is necessary and healthy for the body’s essential functions, like maintaining blood sugar levels, reducing inflammation, and responding to stressful or dangerous situations. For example, cortisol levels naturally rise upon waking up or working out. However, chronic cortisol (elevated cortisol levels over an extended period of time) can keep our bodies stuck in a perpetual state of stress and compromise both our mental and physical health, leading to increased health risks like depression and anxiety, immune system dysfunction, and disease. Now, high cortisol levels are being blamed for what’s dubbed on TikTok as “cortisol face.” Also referred to as “moon face,” the rounder facial appearance generally points to the bloating, redness, and irritation around the face and neck.
But here’s the good news: When you manage your cortisol levels (read: get quality sleep, eat well, exercise but don’t overexercise, and have a stress-relief ritual like meditation), you can experience many benefits for your overall well-being. I called on experts to walk through the telltale signs you have chronically elevated cortisol and the perks you can expect when you chill TF out. Read on for what they had to say.
Signs You Have High Cortisol Levels
Our bodies send us cues when we’re hungry, tired, and stressed. And as much as stress gets a bad rap, it can send us red flags to watch out for. Here are the general symptoms your body is producing too much cortisol:
- weight gain, mostly around the midsection and upper back
- weight gain and rounding of the face
- acne
- thinning skin
- easy bruising
- flushed face
- slowed healing
- muscle weakness
- severe fatigue
- irritability
- difficulty concentrating
- high blood pressure
- headache
What Happens When You Lower Cortisol Levels
1. It may reduce inflammation
If you have consistently high levels of cortisol, your body can get used to having too much cortisol, which can lead to a cycle of chronic inflammation and continuous high cortisol levels, weakening the immune system. But when you lower cortisol levels with healthy lifestyle habits, like a balanced diet, quality sleep, and managing stress, you can boost the immune system. “Cortisol can raise blood pressure and cholesterol levels while also affecting insulin sensitivity, so lower cortisol levels can help reduce inflammation in the body, leading to fewer aches and pains,” explained Becca Smith, a licensed professional counselor. “Appropriate cortisol levels modulate the inflammatory response and regulate metabolism, leading to improved immune health,” said Jessica Houston, MEd, MSPH, Founder and CEO of Vitamin & Me.
2. It may give you better skin
Stress can manifest on your face as pesky breakouts (none of us are immune to waking up with an unwanted and often untimely pimple). High cortisol levels cause the skin’s sebaceous glands to produce more oil that clogs pores, leading to the development of inflammation and bacteria that result in acne. But when you lower stress and cortisol levels, it also becomes evident on your skin. “Because cortisol stimulates oil production (which can lead to acne and other skin problems), reducing cortisol can help improve your skin’s health,” Smith affirmed. Lauren Cook-McKay, a licensed therapist, agreed: “Low cortisol results in clearer skin and a more visible flush on the cheeks,” she said. “This is because stress no longer impairs internal bodily processes, allowing internal organs to function more efficiently.”
3. It may improve digestion
Because stress may cause a decrease in blood flow and oxygen to the stomach and slow down digestion so that the body has more energy to either “fight or flight” from a dangerous situation (AKA your body’s primal stress response), digestive woes (i.e., cramping, bloating, stomachaches) typically aren’t far behind when stress arises. But when you keep stress in check, you activate the parasympathetic nervous system (AKA “rest-and-digest” mode), revving up digestion. “When we lower cortisol to better care for ourselves through incremental positive health behaviors (i.e., stress management, sleep, food choice, exercise), our blood sugars stabilize, and there is less excess glucose circulating through the body with nowhere to go, improving digestion and metabolism,” described Sarah-Nicole Bostan, a clinical health psychologist and Director of Behavior Change Strategy at Signos.
4. It may elevate your mood
According to a 2015 review, because chronic stress leads to consistently high cortisol levels, which can affect the brain, chronic stress is linked to mood disorders like depression and anxiety. And cortisol works with certain parts of your brain to control your mood. “Neurochemical changes to the brain as a result of lowering cortisol not only improve hormone levels involved in the stress pathway, but they stimulate the production of mood-elevating endorphins,” Houston stated. And we can do our part in increasing endorphins through regular exercise, eating foods we enjoy, and having sex. Smith also pointed out that lowering chronic cortisol can help reduce anxiety and depression symptoms by increasing serotonin production in the brain.
5. It may enhance your focus and energy
High cortisol levels can interfere with sleep patterns, which can lead to feeling tired and a lack of energy throughout the day. And because adequate quality sleep is crucial for lowering cortisol and increasing energy levels, this can create a vicious cycle. What’s more, Smith conveyed that chronic stress and high cortisol levels can lead to a decrease in serotonin, disrupting the brain’s normal functioning. “This, in turn, can lead to poor concentration, low energy levels, and loss of interest in activities,” she said. “[Lowering chronic cortisol] helps restore balance to your body’s hormone levels, resulting in an improved ability to concentrate and focus on tasks as well as increased energy levels.”
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
Experts Consulted:
Becca Smith is a licensed professional counselor based in Georgia. She specializes in symptoms of traumatic stress (PTSD), anxiety, including obsessive-compulsive disorder and social anxiety, depression, grief and loss or relationship issues.
Jessica Houston is a Johns Hopkins-trained nutritionist, creator of EatClean30, and founder of Vitamin & Me, a SAAS data analytics service that matches you to the nutrients you need and delivers them to your door each month.
As a marriage and family therapist, Lauren Cook-McKay offers support and guidance to couples, families and groups who are dealing with issues that affect their mental health and well-being. Treatment of issues include marital conflicts, child and adolescent behavioral problems, grieving, depression and anxiety, LGBTQ issues, domestic violence, infertility, and substance abuse.
Sarah-Nicole Bostan, PhD., B.C.B. is a clinical health psychologist and researcher. She has worked clinically with several academic medical hospitals in mental health departments, including Stanford Psychiatry, Harvard Medical School, UC San Diego Medicine, Kaiser Permanente, and the San Diego VA Healthcare system.