Why is everyone talking about cortisol?

Cortisol has become the latest social media fixation, with #cortisol(opens in a new tab) fuelling a wave of content that claims to pin issues like weight gain and tiredness on the hormone.

There are even recipes online claiming a ‘cortisol cocktail’, made from ingredients like coconut water, orange juice, magnesium powder and salt, can help balance your levels. But why are these claims being made and what’s the truth?

Firstly, it’s important to understand what cortisol is and the role it plays in our bodies.

Dr Theresa Larkin(opens in a new tab), Associate Professor of Medical Sciences at the University of Wollongong, says cortisol is a hormone made by the adrenal glands, which also make adrenaline. Cortisol travels in our blood to nearly every cell in our body.

“Cortisol is the main hormone of our stress response(opens in a new tab),” she explains. “When the body experiences any kind of ongoing stress – physical stress such as infection or lack of sleep, or psychological stress such as work pressures or relationship challenges – it needs energy.

“Cortisol increases the level of glucose (sugar) in the blood to increase our energy so we can be more mentally alert and physically ready to move as part of our stress response.”

Much of the social media commentary surrounding cortisol centres on the negative effects of high cortisol, but while it’s easy to assume that a person may have high, low or stable levels of cortisol all the time, Associate Professor Larkin says it’s not that simple.

“There is some confusion about low and high cortisol levels in the body,” she says.

“Cortisol levels in the body naturally change over the day. They increase in the early morning and before we wake up, and are at their highest in the morning … to increase our energy levels.

“Cortisol is lower in the afternoon and lowest during the dark hours so that we can sleep and rest better at night.”

Research(opens in a new tab) has shown that cortisol levels follow a similar pattern in most people over a 24-hour period.

Throughout the day, various activities and emotions can cause our cortisol levels to rise, such as increased physical activity, a stressful meeting, a sleepless night or hunger.

This study(opens in a new tab) found cortisol follows a natural daily rhythm – peaking in the morning and lowering at night – and while further research is needed, early evidence suggests our everyday habits may play a role in either supporting or disrupting that pattern.

Myth v Reality

The verdict on the popular beliefs surrounding cortisol:

Claim: On-going high cortisol levels make you gain weight or give you a puffy face.

Reality: “Ongoing high levels of cortisol can increase appetite, which is why this can be linked to weight gain,” says Associate Professor Larkin. “That’s because chronic stress, the cause of ongoing high levels of cortisol, tells the body it needs more energy, so cortisol increases appetite.”

A new study(opens in a new tab) has found a puffy or rounded face can occur with excess cortisol due to fat redistribution, but this is associated with a serious health condition called Cushing syndrome(opens in a new tab) and not common in everyday stress.

Claim: High cortisol levels cause stress.

Reality: “Cortisol does not cause stress,” says Associate Professor Larkin. “It is the body’s response to stress. Stress is caused by external stressors – physical or psychological.”

Claim: High cortisol levels causes fatigue
Reality: Research(opens in a new tab) has found that tiredness isn’t simply caused by high cortisol, it’s more closely linked to disrupted cortisol patterns, such as lower morning levels or a flattened daily rhythm, rather than elevated levels alone.

Claim: A ‘cortisol cocktail’ can lower cortisol levels

Reality “It can’t lower cortisol levels by the ingredients it contains,” Associate Professor Larkin says. “There are good things in the drink – potassium from the coconut water, water itself, antioxidants from the orange juice.”

How can I get healthy cortisol levels?

There is “no quick fix” for cortisol, says Associate Professor Larkin. “Cortisol is just a hormone messenger in our body, helping our body cope with stress. Cortisol is essential because stress is a normal part of life. The problem is when stress and high cortisol are ongoing. But the only way to address this is to address the stressors.”

Here are her tips for managing cortisol health.

• Find a way to de-stress that work for you – whether this is moving, meditating, playing a musical instrument or simply reading a book.
• Exercise is one of the best ways to maintain optimum cortisol levels because this allows us to use the glucose that is in our blood and lower cortisol.
• Maintain a good sleep pattern – ideally this means getting morning sun and resting without screens in the evening before bed.

As well as doing what you can to keep on top of your stress levels, you could try a stress management course which can be included in your ahm cover.^