November 17, 2025 (Punjab Khabarnama Bureau) : Chronic stress has quietly become one of today’s biggest health concerns, and now a leading endocrinologist has highlighted the six major signs that indicate your cortisol levels may be dangerously high. Often called the body’s “stress hormone,” cortisol plays a critical role in regulating metabolism, blood pressure, immune function, and sleep–wake cycles. However, when levels stay elevated for long periods, it can lead to serious health issues.
According to the doctor, the problem is widespread: modern lifestyles—long work hours, lack of sleep, constant digital stimulation, and emotional pressure—are pushing more people toward cortisol imbalance than ever before. Unfortunately, many ignore the early symptoms until they turn into chronic conditions.
Below are the six most important signs he says should never be ignored:
1. Persistent Weight Gain, Especially Around the Belly
One of the strongest indicators of high cortisol is increased abdominal fat. Even people who maintain a relatively healthy diet may notice sudden fat accumulation around the waist. Elevated cortisol boosts appetite, encourages fat storage, and increases sugar cravings.
The doctor explains that this pattern is not just cosmetic; belly fat linked to cortisol increases inflammation and raises risk of diabetes and heart disease.
2. Trouble Sleeping or Waking Up Tired
High cortisol disrupts the body’s circadian rhythm. Many people with elevated levels find it hard to fall asleep, stay asleep, or wake up feeling refreshed.
Normally, cortisol peaks in the morning and declines throughout the day. But in stressed individuals, the cycle becomes reversed. This leads to insomnia, early-morning awakenings, and constant fatigue, creating a vicious cycle of more stress and even higher cortisol.
3. Frequent Mood Swings, Anxiety, or Irritability
Emotional symptoms are some of the earliest red flags. When cortisol remains high, the body stays in a state of “fight or flight,” making it difficult to regulate emotions.
The doctor notes that unexplained anxiety, irritability, panic-like symptoms, or feeling overwhelmed are all early warning signs. Chronic stress can also affect serotonin and dopamine, worsening mood fluctuations.
4. Unexplained Acne, Skin Changes, or Hair Loss
Cortisol affects hormones throughout the body, and the skin reacts quickly. Many people see:
- Persistent acne
- Oily skin
- Thinning hair
- Slower wound healing
High cortisol also accelerates collagen breakdown, leading to premature aging and dryness, even in young adults.
5. High Blood Pressure or Rapid Heartbeat
Cortisol increases blood pressure by retaining water and sodium in the body. Prolonged elevation can cause hypertension, palpitations, or a racing heart even at rest.
The doctor warns that many people mistake these symptoms for simple anxiety when they may actually indicate a systemic stress overload.
6. Low Immunity and Frequent Illness
Perhaps the most overlooked sign of high cortisol is getting sick more often. Long-term elevated cortisol suppresses immune activity, leaving the body more vulnerable to infections.
Symptoms include:
- Frequent colds
- Slow recovery
- Recurrent throat infections
- Digestive issues linked to weakened immunity
This is because cortisol reduces white blood cell activity and affects gut health—where 70% of immunity resides.
What Should One Do If These Signs Appear?
The doctor emphasizes that cortisol is manageable, and early lifestyle changes can completely reverse the symptoms. Here are the main recommendations:
1. Prioritize Sleep
Aim for 7–9 hours. Maintain a fixed bedtime, avoid screens before bed, and keep the room cool and dark.
2. Reduce Caffeine and Sugar
Both stimulate cortisol production. Replace coffee with herbal tea and choose whole foods over processed sugar.
3. Practice Mind–Body Stress Reduction
Techniques such as yoga, meditation, deep breathing, or walks in nature significantly lower cortisol within weeks.
4. Exercise — But Avoid Overtraining
Moderate exercise reduces cortisol, but extreme workouts increase it. Listen to your body.
5. Maintain a Balanced Diet
Include magnesium-rich foods, omega-3 fats, and adequate protein. Avoid skipping meals, which spikes cortisol.
6. Seek Medical Evaluation
If symptoms persist, a cortisol test (blood, saliva, or urine) can identify imbalance. Treatment may include therapy, medication, or hormone-focused interventions.
Summary:
A top doctor highlights six key signs of high cortisol—belly fat, sleep issues, mood swings, skin changes, high blood pressure, and low immunity—and explains effective lifestyle steps to reduce stress hormone levels.