It’s time to talk about cortisol again.
Few hormones have been discussed more than cortisol. Recently, there’s been so much buzz that “cortisol face” has become a widespread and well-Googled term—and it’s starting to spread (understandable) fear.
Don’t panic just yet: we’re here to set the record straight. Let’s take a deep dive into what cortisol is, how high levels of it can show up in your body, and how to start taking better care of your endocrine system.
What Is The Endocrine System?
We can’t talk about cortisol without mentioning the endocrine system, a network of glands and organs that control the production and release of hormones in the human body. Hormones are chemicals that communicate messages to the body regarding key processes like sexual reproduction, growth, mood, and the sleep-wake cycle. You’ve likely heard of the big ones: estrogen, dopamine, insulin—-and of course, cortisol.
What Is Cortisol?
You’ve arrived. Cortisol is your body’s main stress hormone, produced by the adrenal gland. Its job is basically to project manage the heck out of your body’s response to three types of stress:
- Acute (short-term) stress: sparked by minor situations like traffic, a sudden door slam, or a surprise deadline
- Chronic (long-term) stress: caused by longer-lasting stressors like relationship conflicts, global pandemics, or economic instability
- Traumatic stress: experienced during and after a violent crime, accident, or traumatic event
And cortisol’s job description is way longer than that. Regulating metabolism, sleep, and more, this little guy is basically the essential worker of the endocrine system. And cortisol wants to use its powers for good—but too much of a good thing can definitely be possible.
Is There A Set Amount of Cortisol That Needs To Be In My Body?
Nope, but there is a rough “normal range”, determined by clinicians based on your age, sex, and other factors. So, when we’re talking about high, low, and normal cortisol levels, we’re talking about the ideal ballpark amount of the hormone in your body.
Quick tip: We’ll tell you what symptoms to look for in just a bit, but in order to confirm what your cortisol levels are, you’ll need to get a test with your primary care physician.
Do Cortisol Levels Stay The Same Throughout The Day?
No, but beat in mind that it’s perfectly normal for hormone levels to rise and fall throughout the day. Fun fact: it’s actually expected that your cortisol levels will be higher in the morning than they are at night.
Can My Cortisol Levels Be Too Low?
They sure can. When your cortisol levels are too low, clinicians refer to this as hypocortisolism, or adrenal insufficiency.1 According to Cleveland Clinic, adrenal insufficiency can be an indicator of Addison’s disease, an adrenal gland infection, or an issue with the pituitary glands. All these conditions require further treatment with a healthcare provider—which is all the more reason to get your levels checked semi-regularly.
Can My Cortisol Levels Be Too High?
Yes! And you’ve probably already heard about high cortisol, or hypercortisolism. Though hormones are expected to rise and fall throughout the day, sustained high levels of cortisol are a no-go and can wreak havoc on your sleep, sex life, cycle, and stress management.
The effects can be mistaken for other conditions (or just ignored) if you’re not looking out for them—so, if you’re not already taking a daily supplement like FLO Endocrine Superfood Powder, you may want to consider it.*
How Do High Cortisol Levels Show Up In The Body?
Lots of ways. Let’s take a closer look.
In your sex life
A study reported in the National Library of Medicine found that chronic high stress levels led to an overall decrease in sexual drive in the female body—and it’s no surprise why.2 During sustained high levels of stress, your endocrine system shuts down certain processes (including sexual reproduction and associated urges) to focus on survival as your body tries to prioritize. Which explains why you may feel a lot less in the mood when you’ve been stressed for long periods of time.
In your cycle
Some news: your endocrine system is always trying to maintain balance in the body—and too much of one hormone disrupts the production and regulation of the others. So, under prolonged periods of extreme stress, you might notice heavy, irregular, or completely absent periods. That’s because alllll that extra cortisol has thrown the production and regulation of estrogen and progesterone (essential reproductive hormones that keep your cycle in check) out of whack.1
If you have polycystic ovary syndrome (PCOS) or struggle with fibroids, your body may already struggle with hormone regulation—and you’ll want to be extra careful to keep your cortisol levels in check.
Sleep
Cortisol is one of the project managers of your sleep-wake cycle—and has a massive effect on your sleep quality and circadian rhythms.3 If your cortisol levels are too high, you may notice trouble falling asleep, insomnia, poor sleep quality, and more.
Face and skin
Ah, so this is where we talk about “cortisol face.”
Let’s start by saying this: this is not our favorite term. Sure, facial swelling and bloating can occur due to elevated cortisol levels (excess cortisol increases salt levels and water retention in the body) but it doesn’t happen to everyone, and the obsession around it isn’t necessary. Sometimes, our faces bloat in the morning due to normal overnight fluid retention. Stressing too much about it is the opposite of what you want.
If you notice sustained bloating in your face or body over long periods of time, then yes, you may want to look into lowering your cortisol levels and connecting with your primary care physician.
How Do I Lower My Cortisol Levels?
No surprise here–we recommend speaking with a trusted healthcare provider to make a plan that works best for you. Other tips:
Switch it up.
Changing your daily routine is a great first step. Toss more mineral-rich whole foods into your diet, hydrate frequently, prioritize low-impact exercise like walking or Pilates, and get serious about your sleep schedule. With that in mind, don’t try to change everything all at once. Focus on making lifestyle changes that you can sustain long-term, like a once-daily drink to balance hormone regulation.*
Remove excess stressors.
Constantly staying late at a job that makes you want to tear your hair out? Struggling through a relationship that’s consistently bringing you more stress than joy? It might not be possible to get rid of these stressors immediately, but take a hard look at what could be putting your body in constant fight or flight mode. Connect with a mental health provider or therapist to process and identify areas (and relationships) that might not be serving you—and work out some next steps.
