Cortisol, is a natural steroid hormone made in the adrenal glands from cholesterol. It rises in response to signals that begin in the brain, where the hypothalamus communicates with the pituitary gland, which then releases ACTH to prompt cortisol production. Short term increases in cortisol help the body respond to everyday challenges, but when cortisol stays elevated for long periods, it can influence energy levels, mood, appetite and overall sense of balance.
Supplements for Cortisol, like ashwagandha, may help balance cortisol levels and prevent these symptoms.
What Are the Signs of Elevated Cortisol
People may notice different changes in their body when cortisol remains higher than expected for long periods. These can vary from person to person and may include:
Changes in sleep
Some individuals experience disrupted sleep patterns or difficulty settling into deeper rest.
Feeling more tired than usual
Ongoing elevated cortisol can leave the body feeling overstimulated during the day and less refreshed overall.
Shifts in appetite or body composition
Cortisol can influence hunger signals and how the body stores energy, which some people may notice over time.
Slower bounce back after daily strain
When the body feels worn down, it may take longer to regain its usual sense of ease and steadiness.
Changes in heart rate
Cortisol naturally activates the body, and sustained activation may be felt as a quicker pulse or increased alertness.
Digestive discomfort
Some people notice changes such as bloating, irregularity or general digestive unease during stressful periods.
Causes of Elevated Cortisol Levels
Stress
During periods of ongoing stress, the body may keep cortisol higher than usual for extended stretches. When this happens, energy is redirected toward managing the stress response, and other functions may receive less priority. Over time, this can influence how the body feels, including changes in digestion, energy and general resilience.
Changes in Pituitary Signaling
The pituitary gland helps regulate cortisol by sending signals that prompt its release. If this signaling becomes unusually strong or irregular, cortisol levels may rise beyond what the body typically produces.
Adrenal Activity
The adrenal glands sit just above the kidneys and are responsible for making cortisol. Certain changes within the adrenal glands can lead to increased cortisol output.
Medications
Some medications, including long term use of corticosteroids or certain hormonal products, may influence how much cortisol the body produces or how it circulates.
How Can I Support Lower Cortisol Naturally
Prioritize sleep
Aim for consistent, restful sleep each night. A regular bedtime routine helps the body wind down and settle into a calmer state.
Move your body
Activities like walking, yoga or light strength work can help release built up tension and create a sense of ease.
Make time for hobbies
Spending time on things you enjoy, being with loved ones or sharing moments of laughter can help soften the effects of daily stress.
Nurture healthy relationships
Supportive connections can bring emotional comfort and help you feel more grounded. Ongoing tension in relationships can contribute to stress, so finding ways to communicate and connect can make a meaningful difference.
Be mindful with coffee
Caffeine can influence alertness and may feel stimulating. Reducing intake or choosing gentler options may support a calmer daily experience.
Other Natural Options to Consider
Chamomile
Chamomile can be enjoyed as a tea or taken in supplement form. It is widely appreciated for its calming qualities and is often used to support relaxation, ease in the evening and general digestive comfort.
Ashwagandha
Ashwagandha is a traditional herb that has been studied for its influence on the body’s stress response. It is often used to support a sense of balance, steady energy and emotional ease throughout the day.
Exhale by Evinature
Exhale brings together chamomile, ashwagandha and mimosa bark in a thoughtfully crafted blend designed to support everyday relaxation, a smoother transition into sleep and overall digestive comfort as part of a daily wellness routine.
Eliana Oberman
