High Cortisol Levels - December 2025 Newsletter
High Cortisol Levels
Hello, this is Dr. Ellen. In this month’s newsletter, I want to talk about a subject that most people have heard of or read about, but may not know much about. The phrase ‘high cortisol levels’ is often used by healthcare professionals. I want to review the causes of chronically high cortisol levels, what chronically high cortisol levels can cause, and what can be done about high cortisol levels.
By the way, if you haven’t had a chance to see my previous newsletters, you can find them on my website, www.drellencutler.com under ‘Free Resources’.
Cortisol and its effects
Cortisol is the main hormone produced by the adrenal cortex atop each kidney. It is necessary for regulating metabolism and the immune response, but it is best known for its major role in the body's response to stress, either physical or emotional. Its production by the body is controlled by the hypothalamic-pituitary-adrenal (HPA) axis. The hypothalamus (in the lower part of the brain), releases corticotropin-releasing hormone (CRH). This stimulates the pituitary gland (the “master gland”) to secrete adrenocorticotropic hormone (ACTH) into the bloodstream, which in turn causes the adrenal cortex to produce cortisol. The cortisol is then released into the bloodstream.(1)
Pathological disorders of cortisol regulation can lead to clinical disease syndromes, either in excess (e.g., Cushing's disease) or deficiency (e.g., Addison's disease).[2,3] However, the stress response present in all of us has evolved to maintain homeostasis and optimize function in the face of stress. This is controlled by the HPA axis described above. When in acute stress, there is a large surge in ACTH levels with a resulting increase in the production of cortisol. Acute increases in cortisol levels can be beneficial in promoting survival of the fittest as part of the response to stress, the ‘fight-or-flight’ response. If long-term inflammatory stress occurs, such as in chronic diseases (e.g., chronic infection), ACTH levels return to near basal levels while cortisol levels remain raised as a result of increased adrenal sensitivity. And in chronic stress not resulting from ongoing inflammation, cortisol levels remain raised due at least in part to decreased cortisol breakdown. Unfortunately, chronic exposure to stress results in the reversal of beneficial effects. Long-term cortisol exposure can lead to a wide range of problems including metabolic syndrome, obesity, cancer, cognitive and mental health disorders, cardiovascular disease and increased susceptibility to infections.(4)
What can cause persistently elevated levels of cortisol?
Outside of pathological disorders, high cortisol levels can persist under ongoing real or perceived stress.(4) The physiological response to stress itself is healthy, and may even be life-saving. However, all too often we ruminate over stressful events. This can include reviewing our recollection of the stress-provoking circumstance(s), attempting to determine what led to it and how to avoid it in the future, and ways to best remediate ongoing problems that have arisen as well as their possible consequences. This type of rumination has been called ‘perseverative cognition’ (i.e., persistent thinking). Another form of this which involves semi-aware thinking is daydreaming about negative or even neutral events. Perseverative cognition predictably has physical consequences, including elevating our heart rate, blood pressure, and cortisol levels.(5)
Stress and its consequences may also exist without the individual being aware of it. This is because many cognitive and affective processes occur outside of our conscious awareness. This appears to be due to unconscious perceptions of continuing unsafe or threatening conditions, particularly in those who are always on the alert. These perceptions may or may not be accompanied by or indirectly experienced as stressors. This can also occur during sleep.(5,6)
What can be done to help lower persistently high levels of cortisol?
There are a number of interventions that, especially when combined, can help lower cortisol levels. Many lifestyle changes and additions have been found to be effective. Mindfulness, other forms of meditation, and relaxation interventions (including mindful and slow, deep diaphragmatic breathing) have been found to be effective at lowering cortisol levels.(7) Gentle yoga, tai chi, and qi gong have all been found to help decrease cortisol levels as well.(8,9,10)
Practicing good sleep hygiene can help decrease cortisol levels. Toward that end, keeping a consistent sleep schedule, avoiding caffeine several hours before bedtime, and avoiding cell phone and other digital devices at least one to two hours before bedtime can be helpful strategies. Exercising regularly can help promote good health and lower stress, which may help lower cortisol levels. About 150–200 minutes of low- to moderate-intensity exercise per week is often recommended. Maintaining supportive relationships as well as authentic and even forced laughter can also lower levels of cortisol.(11)
Diet can play an important role in reducing cortisol levels. A whole-food, plant-rich diet that emphasizes vegetables, legumes, whole grains, seeds, and nuts supports both adrenal health and the gut microbiome, improving one’s resilience to stress. Inflammatory foods should be restricted or eliminated. This includes ultra-processed foods, foods with refined carbohydrates (both sugars and starches), and excess caffeine. Foods with prebiotics (e.g., fiber-rich plants) and probiotics (e.g., fermented vegetables) help support the ‘gut-brain axis’. Maintaining adequate hydration is also important, as even mild dehydration can raise cortisol.(11)
A number of supplements have also been found to be helpful in lowering cortisol levels.
These include the adaptogens ashwagandha, rhodiola rosea, and ginseng; magnesium (found in leafy greens like spinach and kale); omega-3 fatty acids (found in hemp, flax, chia, and walnuts); vitamin C (found in citrus fruits, leafy greens, cruciferous vegetables, and berries); L-theanine (a calming amino acid found in green tea); and calming herbs such as chamomile and lemon balm.(11,12,13)
Ellen Cutler Method (ECM)
Over my years of practice, I have seen many individuals with one or more complaints that could be related to persistently high cortisol levels. I use ECM energetic testing methods to determine if there are problems related to high cortisol levels, and then to find if there are specific reactivities related to these or to cortisol itself. Once uncovered, I use ECM clearing methods to desensitize any identified reactivities as well as to identify optimal lifestyle choices. I typically find that moving toward a whole food plant-based diet and avoiding pro-inflammatory foods leads to improvement in their complaints. This is done in conjunction with having a full spectrum digestive enzyme at the beginning of each meal (such as Dr. Ellen’s Way ‘Digest Supreme’)(14). I have also seen a number of different mind-body approaches and specific supplements (discussed above) help lessen the related complaints, often accompanied by improvements in mood, energy levels, and even previously unexplained pains. ECM testing can also help find the optimal mind-body approach and supplementation for each individual.
Please be well, be healthy, but remember…
"It's not stress that kills us; it is our reaction to it."
― a quote by Hans Selye
Dr. Ellen
References:
“Regulation of the hypothalamic-pituitary-adrenal axis” at https://2024.sci-hub.st/7317/3f03a15967b4d8e027bf6d8f9632d576/papadimitriou2009.pdf
“Cushing Syndrome - A Review” at https://jamanetwork.com/journals/jama/article-abstract/2807073
“An Update on Addison’s Disease” at https://www.thieme-connect.com/products/ejournals/html/10.1055/a-0804-2715
“The human stress response” at https://www.nature.com/articles/s41574-019-0228-0
“Even unconscious stress can cause stress symptoms” at https://www.universiteitleiden.nl/en/news/2016/11/even-unconscious-stress-causes-stress-symptoms
“Unconscious Stress” at https://www.stressmeasurement.org/unconscious-stress
“Effectiveness of stress management interventions to change cortisol levels: a systematic review and meta-analysis” at https://www.sciencedirect.com/science/article/pii/S0306453023003931?via%3Dihub
“Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis” at https://www.sciencedirect.com/science/article/abs/pii/S0306453017300409
“Changes in heart rate, noradrenaline, cortisol and mood during Tai Chi” at https://pubmed.ncbi.nlm.nih.gov/2724196/
“Qi-gong training reduces basal and stress-elicited cortisol secretion in healthy older adults” at https://www.sciencedirect.com/science/article/abs/pii/S1876382015000074
“11 Natural Ways to Lower Your Cortisol Levels” at https://www.healthline.com/nutrition/ways-to-lower-cortisol
“How Can You Reduce Cortisol Naturally? Supplements, Foods, and More” at https://www.goodrx.com/well-being/supplements-herbs/reduce-cortisol
“The Cortisol Connection” at https://consultqd.clevelandclinic.org/the-cortisol-connection
“ECM Digest Supreme” at https://drellencutler.com/digest-supreme
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, mitigate, or prevent any disease.
