High cortisol levels can cause several symptoms, such as weight gain, headaches, irritability, and others. In most cases, the symptoms are not specific to increased cortisol levels. You will need to see a doctor for a formal diagnosis, which often requires a blood, saliva, or urine test.
Common symptoms of high cortisol levels
According to Mayo Clinic, signs and symptoms associated with excess cortisol levels can include: Rapid weight gain mainly in the face, chest, and abdomen. A flushed and round face. High blood pressure.
Cortisol is known as the 'stress hormone' and it's released by the adrenal gland in response to stress. If you feel that running isn't having the positive health effects on your body and mind that it should, it could be due to a spike in this hormone.
Herbs and natural supplements like ashwagandha, rhodiola, lemon balm, and chamomile have also been shown in studies to lower stress, anxiety, and/or cortisol levels.
When you are stressed, increased cortisol is released into your bloodstream. Having the right cortisol balance is essential for your health, and producing too much or too little cortisol can cause health problems. Cortisol has many important functions, acting on many different parts of your body.
How to reduce cortisol belly fat? You can reduce cortisol belly fat by reducing your cortisol levels. Do this by reducing your stress, getting enough sleep, and living in sync with your circadian rhythm. Caffeine and high-intensity exercise can also contribute to high cortisol levels.
Very often, fatigue can be seen in people who have too much cortisol as well as those who have less than normal amounts of the hormone. Importantly, other hormonal problems, such as thyroid or pituitary problems, could lead to fatigue.
Average cortisol level was found to increase approximately 9 times in stressful periods compared with that in relaxed periods. STAI, which shows state anxiety, showed an increase supporting this increase.
However, several at-home cortisol tests are available to purchase. A person can take these tests at home by providing a urine, blood, or saliva sample. Once a lab analyzes the test, people usually receive their results within a few days. Individuals should follow up on any test results with a healthcare professional.
You may start to experience symptoms here such as hair loss, anxiety, and irregular cycles - things that make you start wondering if there are any issues or imbalances, but generally still able to function. Exhaustion Phase - this is when your body can no longer adapt to stress, and major health issues start to arise.
Since abdominal fat also tends to increase cortisol levels, this can lead to a vicious and unhealthy cycle, especially in women. There is little doubt that increased stress and/or cortisol can cause increased abdominal fat and weight gain.
One great reason to turn to walking is for the reduction of cortisol levels. Scientists have found these stress hormones are greatly reduced after just a 20 minute walk, resulting in a better mood and positive outlook.
Index Foods
It is recommended to consume foods such as eggs, meat, poultry, fish, and vegetables to lower cortisol levels. High-glycemic-index foods containing large amounts of sugar or starch are poor choices for reducing this hormone level, and may even increase the level of cortisol in the blood.
Get Your Cortisol Rhythm Back on Track
But the biggest culprits on the list are sleep insufficiency, chronic stress, circadian misalignment, high-intensity exercise or overtraining and certain medical conditions like Cushing's disease.
Collectively, the cortisol findings support the view that moderate to high intensity exercise provokes increases in circulating cortisol levels. These increases seem due to a combination of hemoconcentration and HPA axis stimulus (ACTH).
In most people, cortisol levels are highest in the morning when they wake up and lowest around midnight. Your body also pumps out excess cortisol when you're anxious or under intense stress, which can affect your health if the levels stay too high for too long.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol. Start by taking some at diner and before bed.
In addition to yoga and Pilates, walking, slow jogging, swimming, and a variety of lower-intensity boutique fitness classes (like the Lit Method) are all great examples of cortisol-conscious workouts.
Not only can bananas provide a great source of energy, but research showsTrusted Source they can also reduce inflammation and oxidative stress levels that are associated with increased cortisol.
Getting enough sleep
Getting adequate sleep and having a regular sleep-wake schedule may help reduce cortisol levels.
Antidepressants such as SSRIs and TCAs have been effective treatments for anxiety disorders (Baldwin et al., 2005) and might lower cortisol levels in anxious patients as it has been shown to do in depressed subjects (Deuschle et al., 1997).