Cortisol might be the culprit behind stressed skin and low sleep

We're simplifying this right at the start: Cortisol, popularly termed as the body's stress hormone, is both a biological and energetic messenger. In ideal conditions, cortisol follows a healthy rhythm as it rises in the morning to help us wake and tapers off at night to allow us to rest. However, in our fast-paced urban lives, this natural rhythm is often disrupted, leading to an overstimulated nervous system and chronic cortisol elevation. Sounds worrying, doesn't it? If wellness content shows up on your explore page, you are bound to have heard about how terrible this internally-produced hormone can be for your health. But there is seldom an explanation of why high cortisol is bad or a negative thing and how it can be lowered.

What is Cortisol

"Cortisol is a hormone produced by the adrenal glands and is often referred to as the “stress hormone.” It plays a critical role in regulating many functions such as our metabolism, immune response, blood pressure, and even our sleep-wake cycle", explains Dr. Sujit Kumar Gupta, the Wellness Director at Dhun Wellness. (Also read: Why collagen is your skin's holy grail) High levels of cortisol are not necessarily a bad thing. According to Dr. Geetika Srivastava, a Mumbai-based Dermatologist, high cortisol isn't necessarily an evil. A spike in cortisol can boost you to give a speech in front of a large audience or react quickly during a robbery. The trouble begins when the levels of cortisol are consistently high. 

What happens when cortisol is consistently high

"Chronically elevated cortisol can increase belly fat, spike blood sugar, raise blood pressure, and suppress your immunity. Over time, it disrupts muscle, bone, skin, and even mood, leading to anxiety, irritability, poor sleep, and fatigue," says Sheetal Yadav, Nutritionist at Reaviva Holistic Health. "Think of it as a "toxic friendship. When cortisol stays high, it tells the body to release more glucose into the blood. Insulin steps in to manage that spike—but if this keeps happening, cells stop responding well to insulin, leading to insulin resistance. The result? Fat tends to get stored more around the abdomen. That’s why high cortisol often shows up as stubborn belly fat, even in people who are eating relatively clean."

Besides fat, there are many other drawbacks of higher cortisol levels, one of them being sleep disturbances. "Elevated cortisol levels, leading to insomnia, restlessness, and sleep deprivation, becomes harmful really quick," says Dr. Srivastava. "It can also lead to skin thinning, easy bruising, hair loss, stretch marks, moon facies, buffalo hump, and acanthosis nigricans." 

"It also affects mood and memory, often manifesting as anxiety, low motivation, or brain fog," adds Dr. Kumar Gupta.

"When it comes to your skin," says Dr. Jafferany, Psychodermatologist at SEREKO, "high cortisol can lead to acne, dark circles, uneven pigmentation, and even flare-up conditions like eczema or psoriasis." 

Indicators of high cortisol

Higher levels of cortisol make themselves known in various ways, as per Dr. Srivastava. The ability to bruise easily is one of them so if you've knocked your foot in a table and bruised like a peach, we've got some bad news for you. Additionally, people with chronically high levels of cortisol tend to store fats in specific areas like the belly, upper back, neck, and face, resulting in a round 'moon face' and a 'buffalo hump'. Another obvious sign of rising levels of cortisol is the inability to sleep, concentrate, or stay energised. 

Causes of high cortisol

A number of factors contribute to chronically high cortisol levels. Ms Yadav attributes ongoing emotional stress as the biggest trigger; followed by poor sleep, skipping meals, overdoing caffeine, and excessive workouts as factors that push one's cortisol levels higher. As the body doesn’t differentiate between mental and physical stress, it reacts the same way and keeps cortisol levels elevated. 

More subtle signs, according to Dr. Kumar-Gupta, can range from trouble falling asleep or waking up feeling unrested, fatigue that lingers despite rest, increased belly fat, mood swings, cravings for sugar or salt, frequent colds, and even a sense of being ‘on edge’ all the time.

Benefits of lowering cortisol

According to Dr. Srivastava, "Cortisol is like the CEO of all hormones". When this hormone is regulated well, your internal systems run smoothly—your heart pumps effectively, your kidneys detoxify properly, your mind stays sharp, sleep is restful, and mood is elevated. "Lower cortisol isn’t just about feeling calm; it’s about bringing the body back to rhythm," says  Ms Yadav. "Blood sugar stabilises, fat stores reduce, especially around the waist, and your menstrual cycle starts falling into place—the whole system becomes more resilient."

"When cortisol levels drop, the skin reflects that internal balance," says Dr. Jafferany. "There is a visible reduction in acne, dark circles, uneven pigmentation, and even flare-ups of conditions like eczema or psoriasis. Lower cortisol also supports better serotonin production, which helps regulate inflammation and improves overall skin tone and texture. Simply put, less stress often means calmer, clearer skin."

On being asked how to do exactly that, Dr. Kumar Gupta answers, "The key is to engage the body’s parasympathetic or “rest and digest,” nervous system," as he helps his patients reduce cortisol levels by finding out the root cause of increased cortisol levels and personalising treatments accordingly. Dietary changes are the easiest ways to bring about changes in cortisol levels. Foods which are powerful adaptogens that help the body handle stress, such as Ashwagandha and Chamomile, can help reduce it internally. Others include foods high in vitamin C, such as oranges and lemons, and those rich in Omega-3 fatty acids, such as sardines and salmon, Premium-grade Matcha, as its catechins has a calming effect; and Magnesium, which is a powerful way to help balance the nervous system and reduce cortisol. You can increase your intake of Magnesium by including foods such as pumpkin seeds, spinach, and almonds in your diet. Ms. Yadav also recommends adding complex carbs like oats and sweet potatoes to help regulate mood and cravings. 

(Also read: Has hair oiling become cool again? Gen Z is saying yes)