During chronic stress, the primary hormone released is cortisol, often called the "stress hormone," which helps mobilize energy but causes widespread health problems when levels remain elevated long-term, disrupting nearly all body systems, including immune, metabolic, and cardiovascular functions. Other stress hormones like adrenaline (epinephrine) and noradrenaline (norepinephrine) are also involved in the initial fight-or-flight response, but chronic issues stem largely from sustained cortisol release.
Adrenaline makes the heart beat faster, causes blood pressure to go up and gives you more energy. Cortisol, the primary stress hormone, increases sugar, also called glucose, in the bloodstream, enhances the brain's use of glucose and increases the availability of substances in the body that repair tissues.
How to reduce stress hormones
Too much cortisol can cause some of the main symptoms of Cushing syndrome — a fatty hump between the shoulders, a rounded face, and pink or purple stretch marks on the skin. Cushing syndrome also can cause high blood pressure or bone loss. Sometimes, it can cause type 2 diabetes.
Physical activity can positively affect your mood and reduce stress. Walking is a great way to start, but if you want something more invigorating, try a heart-pumping aerobic activity like jogging, dance, or swimming. Just make sure you check with your doctor first. Try tai-chi or other relaxation exercises.
But there are ways to help your brain recover. For example: Regular exercise can help regulate your fight-or-flight response, and it can nourish areas of the brain to improve brain capacity and function. Meditation can both prevent and reverse the effects of stress.
High cortisol levels, often from chronic stress or conditions like Cushing's Syndrome, cause symptoms like weight gain (especially around the belly, face, and neck), fatigue, high blood pressure, high blood sugar (leading to diabetes), thinning skin, easy bruising, acne, and mood changes (anxiety, irritability), plus potential issues with sleep, digestion, and reproductive health.
How to prevent cortisol spikes at night? Prevent cortisol spikes at night by keeping stress low, getting enough sleep, staying in sync with your circadian rhythm (or body clock), avoiding late-night intense exercise, and eating a healthy diet.
Stress and cortisol have been linked ever since early stress research identified cortisol as the main mediator of stress – that is, the main hormone the body releases when stressed. So, as the so-called “stress hormone,” managing cortisol levels may seem like the key to managing stress.
A 21-day cortisol detox is a holistic reset program focusing on nutrition, sleep, digital boundaries, and mindful movement to lower chronic stress (cortisol) levels, addressing issues like fatigue, belly fat, and poor sleep by nourishing adrenal glands and calming the nervous system. These plans often involve anti-inflammatory foods (leafy greens, fatty fish, berries), limiting digital distractions, practicing breathing exercises (4-7-8), improving sleep hygiene, and incorporating gentle exercise like yoga to restore hormonal balance and energy.
Are eggs good for cortisol? Yes, eggs can help manage cortisol levels. They're rich in protein and healthy fats, which keep your energy stable and reduce stress on the body. Eating them in the morning may support better hormone balance.
The best supplements to reduce cortisol include: ashwagandha, L-theanine, magnesium, omega-3s, magnolia bark extract, and phosphatidylserine. Supplements work best when paired with healthy habits like movement, mindfulness, and good sleep.
How long does it take to rebalance hormones after reducing stress? It varies from person to person. With consistent lifestyle changes, many people notice improvements in 4-8 weeks, but full hormonal balance may take a few months.
An amygdala hijack is when your amygdala takes control of your body to protect you from danger. This effect is helpful in dangerous situations, activating your fight-or-flight response so you can protect yourself.
Memory: “Brain fog” is common as chronic stress can lead to forgetfulness and difficulty concentrating. Emotions and decision-making: Inflammation can alter hormones and neurotransmitters, which can lead to mood swings. One may also experience increased anxiety, irritability, or feeling down and depressed.
In humans, the peak level secretion occurs in the morning (07:00–08:00 a.m.), which is considered the active phase, while its lowest secretion is around 02:00–04:00 a.m. at night [44,47]. Figure 2 demonstrates the circadian rhythm of cortisol.
Cortisol is a hormone produced by the two adrenal glands, which are located on top of each kidney. The pituitary gland in the brain regulates cortisol production. Cortisol plays an important role in the stress response.
Green tea, as well as beverages that contain minerals and herbs like magnesium, ginseng, and ashwagandha, may lower cortisol. Kefir, yogurt drinks, and barley juice could lower cortisol because they naturally contain GABA, a neurotransmitter that reduces cortisol.
Earlier studies reported that supplementation with vitamin D lowers cortisol levels, particularly in populations with underlying health conditions [Demay et al., 2024].
Your circadian rhythm needs a reset
Hormone changes, stress, and lifestyle habits can throw off your internal body clock. That 3 AM wake-up can be a nudge from your circadian rhythm: a reminder to get more daylight in the morning, go to bed at a consistent time, and create a calming wind-down routine.
Cortisol-triggering foods often include ultra-processed foods, excess sugar, high caffeine intake, alcohol, and eating patterns that cause blood sugar spikes and crashes. What and when you eat matters: large late-night meals, grazing on low-protein carbs, and undereating can all raise cortisol levels.
Treatments can include: