Tara McPherson Corporate Wellness Team Lead View Bio

Cortisol is a hormone produced by the adrenal glands, located on the kidneys. This hormone typically aids in regulating a person’s metabolism, blood sugar, blood pressure and stress response. Cortisol levels usually go up in the morning and slowly go back down throughout the day.

While it’s normal for cortisol to fluctuate throughout the day, consistently high or low levels can cause health issues. Understanding your cortisol levels can be essential for managing stress and improving your quality of life.

Here are some ways that may help you maintain healthy cortisol levels:

Prioritize sleep | Adhere to a consistent sleep schedule each day. Creating a relaxing nighttime routine can help your brain and body wind down at night.

Exercise regularly | Try to work out 150 to 200 minutes each week. This can be walking, running, biking or playing a sport.

Practice mindfulness | Learn to recognize when you are having stressful thoughts. When you are feeling stressed, take a moment to practice a breathing exercise or mindfulness exercise (e.g., meditating) to manage your stress.

Find joy | Make time for activities you enjoy, such as reading, listening to music, dancing, crafting or baking. Having fun and laughing can reduce stress and cortisol.

Eat a balanced diet | The following foods may help manage cortisol levels:

  • Dark chocolate
  • Whole grains
  • Fruits and vegetables
  • Green tea
  • Salmon and other fish
  • Fermented foods

See your primary care provider | Health care providers may prescribe treatments for high or low cortisol levels based on the severity of the imbalance. For high cortisol, a doctor may prescribe medications that inhibit cortisol production, such as ketoconazole or metyrapone, or may recommend surgery to remove adrenal or pituitary tumors if present. For low cortisol, a doctor may prescribe hydrocortisone or prednisone to restore normal hormone levels.

Seek the advice of a medical professional for a better understanding of your cortisol levels. They may be able to administer a cortisol test to measure the cortisol in your blood, urine or saliva. Standard blood panels generally don’t test cortisol levels. A physician usually orders cortisol testing separately to learn more about your health conditions. Your health care provider might order additional testing to pinpoint the cause of your abnormal cortisol levels. They may also prescribe steroid medications to adjust your cortisol level.

Contact a health care professional if you are concerned about your cortisol levels or to learn more.