High Cortisol: Can’t Sleep? Increased Belly Fat?

In this edition of Dr. Rick Informs, Dr. Rick addresses one of the most talked-about topics online right now: cortisol. It is everywhere in the media, and it has generated millions of questions. So what is it, why does it matter, and what can you do if your levels are too high?

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Cortisol is made by your adrenal gland, and it is your body’s main stress hormone. You need it. Cortisol helps you wake up, helps maintain your blood pressure, helps maintain your blood sugar, and increases your body’s response to stress.

The problem is not cortisol itself. The problem is too much of it.

When cortisol levels run too high, you may notice:

• Feeling constantly tired or sluggish
• Increased belly fat
• Trouble sleeping
• Anxiety
• Brain fog and memory trouble
• High blood pressure

If several of these sound familiar, it may be worth looking into.

The way to find out is to see your doctor and get labs. Dr. Rick points to a couple of common tests: a morning cortisol level and a 24-hour cortisol level. Your doctor can review the results and tell you whether your levels are too high.

If your levels are high, the first steps are about lifestyle, not medication. Dr. Rick starts here:

• Exercise, which is often and Dr. Rick puts it, “the answer to everything!“
• Cutting back on caffeine
• Long walks
• Resistance training, such as lifting weights
• Meditation, which can really help lower cortisol

The biggest levers are increasing your exercise, working on your sleep, and adding a little meditation. Deep breathing and relaxation help bring your anxiety level down, and that matters.

If those steps don’t do the job, the next conversation is with your doctor about other options. Some people are prescribed a low-dose anti-anxiety medication, and your doctor can talk with you about whether that fits your situation. Certain supplements, such as ashwagandha, are also mentioned as things that may help.

Dr. Rick also notes that some people find medical cannabis helps with relaxation and anxiety. Whether that is appropriate for you is a decision to make with your doctor, in line with the laws where you live.

The throughline is simple: start with exercise, sleep, and stress reduction, and bring your doctor into any decision about medication or supplements.

Start with the basics, because they work for a lot of people. Move more, cut back on caffeine, take long walks, add some resistance training, and build in a little meditation and deep breathing. Focus on your sleep. If that isn’t enough, see your doctor and talk through the next steps together rather than guessing on your own.

Stay Healthy, Stay Active

Have a question for a future edition of Dr. Rick Informs? Hit up Dr. Rick and the team. Questions from the community help shape this series.