What is cortisol and how do we get rid of it?

Cortisol is a vital hormone produced by your adrenal glands. Often called the "stress hormone", it plays a key role in how your body responds to stress, regulates metabolism, supports immune function, and helps control blood pressure and blood sugar levels.

While cortisol is essential for good health, consistently high levels can have a negative impact on both your physical and mental wellbeing. At Fakeeh University Hospital, we help you understand how cortisol works and guide you toward managing stress and maintaining hormonal balance effectively.

What Is Cortisol?

Cortisol is a steroid hormone released in response to physical or emotional stress. It follows a daily rhythm, highest in the morning to help you wake up, and gradually decreases throughout the day.

Key Functions of Cortisol:

• Regulates Metabolism: Helps control how your body uses proteins, fats, and carbohydrates
• Manages Stress Response: Keeps you alert and ready to react in challenging situations
• Reduces Inflammation: Helps regulate immune system response
• Controls Blood Pressure: Maintains cardiovascular stability
• Supports Circadian Rhythm: Influences your sleep-wake cycle

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What Happens When Cortisol Levels Are Too High?

While short-term cortisol spikes help us deal with challenges, chronically elevated cortisol levels—often caused by prolonged stress—can be harmful.

Health Effects of High Cortisol:

• Memory and Brain Health: Research published in Neurology found that high cortisol levels are linked to shrinking brain volume and reduced memory function in middle-aged adults.
• Weight Gain: Especially in the abdominal area due to increased appetite and fat storage.
• High Blood Pressure: Cortisol narrows blood vessels, increasing cardiovascular strain.
• Sleep Disruptions: Elevated cortisol can lead to insomnia or poor sleep quality.
• Mood Disorders: Linked to anxiety, depression, and irritability.

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The Sustainable Health Program hosts Dr. Ahmed Hassoun, a consultant in endocrinology and diabetes, to open the following file: What is the face of cortisol and how do we get rid of it?

A recent American study reveals the negative effects of high cortisol levels on our health

A recent American study conducted by researchers at the Universities of Texas, Harvard, Boston, and California, in cooperation with the National Heart, Lung, and Blood Institute, and published in the journal Neurology, indicated that people who suffer from high levels of the stress hormone "cortisol" are more susceptible to poor memory and reduced brain volume in middle age.

The researchers monitored about 2,200 participants, men and women, with an average age of 48 years. The participants underwent measurement of cortisol levels in the blood, in addition to magnetic resonance imaging to measure brain volume and tests to assess cognitive performance and memory.

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After studying the results, the researchers found that people who had high levels of the hormone "cortisol" were more likely to have poor memory and decline in other cognitive tasks, in addition to a decrease in brain volume, compared to their peers who had low levels of the hormone "cortisol".

It is worth noting that this study is the first major research to reveal the risks of high cortisol levels in middle-aged people on memory and brain volume, in addition to its negative effects on thinking skills, so the researchers advised people with high cortisol levels to follow methods to reduce stress, such as getting enough good sleep and exercising regularly.

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How to Reduce Cortisol Levels Naturally

Managing stress and making healthy lifestyle choices are key to keeping cortisol in check.

Proven Ways to Lower Cortisol:

• Exercise Regularly: Moderate physical activity like walking, swimming, or yoga helps reduce stress hormones and improves mood.
• Get Enough Sleep: Aim for 7–9 hours of quality sleep each night to support hormonal balance and recovery.
• Practice Mindfulness: Techniques like meditation, deep breathing, and guided imagery can calm the mind and reduce cortisol spikes.
• Eat a Balanced Diet: Focus on whole foods—fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid processed sugar and high-caffeine foods that can disrupt hormone levels.
• Stay Socially Connected: Healthy relationships and regular social interaction help buffer the effects of stress.
• Limit Caffeine and Alcohol: Both substances can elevate cortisol when consumed in excess. Opt for water, herbal teas, or non-caffeinated beverages.

When to Seek Help

If you are experiencing chronic stress, insomnia, unexplained weight gain, fatigue, or emotional imbalance, you may benefit from a cortisol evaluation. At Fakeeh University Hospital, our endocrinology and wellness experts offer complete hormone assessments, lifestyle guidance, and support to help you rebalance your body and mind.