FEELING PUFFY, TIRED, OR “OFF”? IT MIGHT BE HIGH CORTISOL. LET'S BREAK IT DOWN

What Cortisol Is and Why Your Body Produces It?

Cortisol is often called the “stress hormone,” but your body relies on it for far more than stress. It helps you wake up in the morning, it supports your energy through the day, and it sends your body the message to take action when something feels threatening.

Your adrenal glands make cortisol and release it in a natural rhythm. Levels rise in the early morning to help you feel alert, then slowly fall as the day goes on. At night, cortisol should be at its lowest so your body can rest.

The problem happens when this rhythm gets thrown off. Long-term pressure, lack of rest, poor habits, or physical strain can tell the body to release more cortisol than it needs. When this continues for too long, you start to feel “off” in your mood, your energy, and even in your appearance.

Signs Your Cortisol Might Be Higher Than Usual

Many people walk around with high cortisol without realising it. The symptoms can feel confusing because they show up in different ways across the body and mind. Here are the most common signs.

Feeling Puffy or Bloated

High cortisol can change how your body holds onto water. Some people notice swelling in their face, hands, midsection or upper legs. Clothes may feel tighter even if the scale hasn’t moved much. Cortisol is also linked to stubborn belly fat, which is why stress weight can be difficult to lose.

Persistent Fatigue

Being constantly tired, even after a full night’s sleep, is one of the most reported signs. You might feel okay in the morning but hit a heavy crash in the afternoon. Or you may struggle to get through the day without caffeine. When your body is stuck in a stress response, it uses more energy than it should, leaving you worn out.

Mood Changes

High cortisol can affect how you feel emotionally. Many people notice:

• Irritability

• Anxiety

• Feeling overwhelmed

• Trouble feeling calm or grounded

  
  

This isn’t a character flaw. It’s a hormone response that affects your brain’s ability to regulate emotions.

Sleep Problems

Cortisol and sleep are deeply connected. If cortisol stays high at night, falling asleep becomes harder. You may also wake up during the night or wake up too early without feeling rested. This creates a cycle: poor sleep raises cortisol, and high cortisol disrupts sleep.

Other Physical Signs

High cortisol can show up in smaller, everyday ways, including:

• Breakouts or skin changes

• Cravings for sugar or salty foods

• Hair thinning or shedding

• Trouble digesting certain foods

  
  

These symptoms can make you feel “unlike yourself,” which adds even more stress on top of the hormonal imbalance.

What Causes Cortisol to Rise Too High?

High cortisol doesn’t happen out of nowhere. It usually builds over time due to daily pressure, habits, or physical strain. Here are the most common causes.

Constant Stress

This is the most common trigger. Your brain can’t tell the difference between a real danger and the kind of stress that comes from:

• Work deadlines

• Family tension

• Money pressure

• Emotional strain

• A busy schedule with no downtime

  
  

If your body feels like it’s always “on alert,” cortisol stays high.

Poor Sleep Habits

Late nights, irregular routines, and screen time before bed can confuse your body’s natural rhythm. When you don’t get enough sleep, your body releases more cortisol the next day to keep you going.

Overtraining

Exercise is healthy, but too much intense training without recovery time can raise cortisol. If you’re pushing yourself hard every day and feeling drained, your body may be struggling to keep up.

Diet Factors

Food affects hormones more than many people realise. High cortisol may be linked to:

• Too much sugar

• High caffeine intake

• Skipping meals

• Eating late at night

  
  

These patterns can keep your body in a stress cycle.

Underlying Hormone Imbalances

Cortisol interacts with other hormones, including thyroid hormones, oestrogen, and progesterone. During times of big hormonal changes, such as menopause or chronic thyroid issues, cortisol can rise in response to internal stress.

How High Cortisol Makes You Feel “Off”

When cortisol stays high, it affects the whole body. Even if you can’t see it, you can feel it.

Here’s what happens behind the scenes:

• Your digestion slows, which can cause bloating and discomfort.

• Your body stores more fat around the midsection.

• Your brain sends stronger stress signals, even during calm moments.

• Your energy rises and falls in a way that feels unpredictable.

• Your sleep struggles, which makes everything feel harder.

  
  

This hormone was made to protect you during short bursts of stress. But when life becomes one long pressure cycle, cortisol can make you feel disconnected from your usual self.

Simple, Science-Backed Ways to Bring Cortisol Down

You don’t need huge life changes to feel better. Small daily habits can help bring cortisol back to a healthier pattern. Here are practical steps that work for many people.

Support Better Sleep

Try making sleep a priority by:

• Going to bed around the same time each night

• Keeping screens out of the bedroom

• Creating a wind-down routine with quiet activities

• Limiting caffeine after midday

  
  

Just one week of better sleep can make a noticeable difference.

Light Movement Instead of Heavy Training

On days when you feel drained, choose gentler movement such as:

• Walking

• Yoga

• Stretching

• Slow cycling

  
  

This lowers stress on the body and supports cortisol balance.

Balanced Meals

Food stabilises your energy and hormones. Aim for meals that include:

• Protein

• Fibre

• Healthy fats

  
  

This helps keep your blood sugar steady and reduces stress cravings.

Reduce Caffeine

Too much caffeine tells your body to release more cortisol. Try switching to:

• Herbal tea

• Matcha

• Decaffeinated coffee

  
  

Small changes add up.

Mind-Body Practices

Slow breathing can shift your nervous system within minutes. Even 3–5 minutes of relaxed breathing a few times a day may help reduce cortisol levels.

Practices like meditation, stretching, or quiet moments can also give your body a chance to reset.

Setting Small Daily Boundaries

You don’t need major life changes to feel better. Instead, try:

• Taking short breaks during work

• Reducing multitasking

• Blocking out times of day when you avoid messages or emails

  
  

These small shifts tell your brain you're safe, which lowers cortisol naturally.

When to Talk to a Health Professional

If your symptoms last a long time, feel extreme, or affect your daily life, speaking with a professional can help. They may check cortisol levels and look for other hormone issues that could be playing a role.

Final Thoughts

If you’ve been feeling puffy, tired, or simply not like yourself, high cortisol might be part of the picture. The good news is that this is something you can work on step by step. With better sleep, balanced habits, and a calmer daily routine, many people begin to feel more grounded and energised again.

You don’t need perfection. You just need a few gentle changes that give your body space to recover. Every small step counts.

FAQs

Does cortisol cause belly fat?

Higher cortisol can encourage fat to collect around the midsection. This is because your body stores energy during stress.

How long does it take to lower cortisol?

Some people feel better within a few days of changing sleep and stress habits. For others, it may take a few weeks.

Can high cortisol make you gain weight even if you eat well?

Yes. Cortisol affects how your body holds onto fat and how hungry you feel. Even healthy eaters may notice changes.

What is the best time to test cortisol?

Most tests are done in the morning when levels should be at their highest.

Can supplements help lower cortisol?

Some people find supplements helpful, but they should be used carefully and usually with professional guidance.

Does getting a massage help lower cortisol levels?

Massage can help reduce cortisol for many people. When your muscles relax, your nervous system shifts out of a stress response. This can help lower tension, improve mood, and support better sleep. Regular massage may also help reduce stiffness and give your body a chance to unwind, which is helpful when stress feels constant.

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