Lowering cortisol: how to reduce the stress hormone
Cortisol is the body’s main stress hormone.
It rises during periods of pressure and can be helpful short term, but when levels stay high, it may lead to weight gain, especially around your stomach.Understanding this link can help you take small, meaningful steps towards lowering your cortisol levels.
Oviva’s weight management programme can help you build healthy, everyday habits around food, movement and rest to help lower stress and support long-term weight loss.
Key Takeaways
- High cortisol from stress is linked to weight gain and health issues
- Relaxation, healthy eating and movement can help lower it
- Medication is rare – only used for certain hormone conditions
- Vitamin D and omega-3 may support lower cortisol
What is cortisol?
Cortisol is a natural hormone that supports your metabolism, immune system and daily body rhythms.
- In the morning, it helps you wake up and feel alert by boosting energy, regulating blood glucose, and supporting your focus
- At night, lower levels allow your body to rest, repair and support your immune system
How does cortisol affect the body?
Cortisol plays a vital role in helping the body to manage energy, particularly during times of stress. It helps your body get ready to act by quickly, releasing energy by:
- Releasing stored glucose: Cortisol tells the liver and muscles to release stored glucose into the bloodstream, providing a quick energy source for the body to respond to stress with action.
- Breaking down muscle tissue: Cortisol breaks down proteins in muscle tissue so they can be converted into glucose to fuel the body.
- Mobilising fatty acids: Cortisol prompts fat cells to release fatty acids, which can also be used as an energy source during stress.
This short-term response can be helpful — but when cortisol stays high, it may begin to affect your health over time.
The long-term impact of high cortisol
Cortisol is released when your body experiences stress – it’s designed to be used in short bursts.
From an evolutionary perspective, cortisol was essential in helping the body prepare for intense physical activity, such as fleeing danger or fighting a rival.
But in modern life, stress is rarely followed by this kind of physical exertion. However, your body still anticipates the need for extra energy.
Over time, the impact of raised cortisol levels in your body can lead to:
- Increased appetite, especially for sugary or fatty foods — your body is looking for quick, high-energy fuel to cope with stress.
- Slower metabolism — to conserve energy in case it’s needed later.
- Higher blood glucose levels to keep extra energy available, which may lead to insulin resistance and weight gain.
- More fat storage, especially around your middle — fat in this area is easier to access quickly when your body thinks it might need extra energy.
- Muscle breakdown — the body uses muscle protein as an extra energy source when under ongoing stress.
- Weakened immune system — cortisol suppresses immune function when it stays high.
- Low mood or depression, which may also contribute to changes in eating or movement habits.
What causes cortisol levels to rise?
Cortisol levels can rise for a number of reasons, including:
- Ongoing stress – emotional pressure, poor sleep or feeling overwhelmed can all raise cortisol.
- Certain health conditions – like Cushing’s syndrome, a rare condition where the body produces too much cortisol.
- Benign adrenal tumours (MACS) – these can cause a slight increase in cortisol, often seen in older women.
- Some medications – such as prednisolone, which is used to treat inflammation and autoimmune conditions.
Symptoms and effects of high cortisol levels
Symptoms of high cortisol levels include:
- Elevated blood glucose and cholesterol
- Increased abdominal fat
- Muscle loss
- Thin skin and weakened connective tissue
- Fluid retention (oedema)
- Osteoporosis
- Frequent infections
- Depressed mood
- Memory difficulties
High cortisol is often a factor in conditions such as overweight, hypertension, diabetes, and heart disease.
Chronic stress and high cortisol levels can lead to insulin resistance, atherosclerosis, and elevated blood pressure, increasing the risk of type 2 diabetes and coronary artery disease.
How can I lower cortisol levels? 4 tips and home remedies
1. Reduce stress
Managing stress isn’t always easy — especially when life feels busy or overwhelming. But small changes can still make a difference over time.
- Try calming activities like gentle yoga, a short walk outside, or guided meditation — even just a few minutes can help.
- Make space for something that soothes you like listening to music, spending time in nature, or doing something with your hands. If doing this daily feels out of reach, how about trying once a week to begin with?
- Prioritise rest where you can — good sleep can support lower cortisol, but it’s OK if that feels out of reach right now. Start with what feels manageable, like winding down earlier or reducing screen time before bed.
2. Support weight loss gently
Carrying extra weight can affect cortisol levels — but that doesn’t mean weight loss is easy, especially when stress is already high.
- Small, sustainable changes to eating and movement habits can help your body feel more balanced over time.
- There’s no need for strict diets or intense workouts — what matters most is finding a routine that feels realistic for you.
- With Oviva’s personalised support, you can work towards a healthy weight in a way that fits your life — with expert guidance every step of the way.
3. Explore medication or supplements with care
There are some treatments and supplements that may help support healthy cortisol levels — but they aren’t right for everyone, and it’s best to explore them with professional guidance.
- Prescription medication is usually only used for rare hormone conditions like Cushing’s syndrome.
- Vitamin D and omega-3 may play a role in balancing cortisol, especially if you’re low in them.
- Some natural supplements, such as phosphatidylserine or ashwagandha, have shown potential to reduce cortisol — but research is still ongoing.
4. Eat in a way that supports your body
Food can have an impact on cortisol levels — small changes to what and how you eat can help you feel more balanced over time.
- Cut back on caffeine if you can — it may raise cortisol, especially if you’re already feeling stressed.
- Try to reduce alcohol and added sugar, which can affect your mood and energy levels.
- Include more omega-3s by eating foods like fatty fish, walnuts, or chia seeds.
- Focus on balanced meals with whole grains, fruit, and vegetables to help steady blood sugar and support hormone health.
Do you think weight loss could help your cortisol levels?
If you have a BMI over 35, you may be eligible for Oviva’s free NHS-funded weight loss programme.
You’ll get:
- Personalised support from dietitians, doctors and coaches that’s backed by science
- Flexible help with food, movement, and mindset — no calorie counting or strict rules
- Easy progress tracking in the Oviva app (meals, activity, mood, weight and more)
- Access to NHS-funded weight loss injections, like Wegovy, if you’re eligible
Oviva is not a mental health service. If you’re struggling, speak to your GP or local NHS Talking Therapies service. For urgent support, call NHS 111.
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Weight management -
Weight management
