If you’ve been on the health side of TikTok recently, you might’ve seen the words “high cortisol,” “cortisol face,” and “cortisol food” flying around. In the age of internet pseudo-wellness, it can be confusing and scary to hear all these new terms at once. So, what do they mean? Why would someone have a “cortisol face,” and what exactly makes “cortisol foods” good for you? Let’s dive in.

What is cortisol and how does it affect our wellbeing?

Cortisol is commonly thought of as “the stress hormone,” but that’s not its only function – cortisol also plays an important role in regulating metabolism, blood sugar, the sleep-wake cycle, and immune function. In stressful situations, cortisol prepares the body by releasing glucose into the bloodstream and raising your heart rate and blood pressure to prepare for immediate action. It’s also normal for cortisol levels to spike in the morning as a result of the cortisol awakening response, which spikes cortisol levels anywhere from 38% to 75% in the morning to prepare your body for the day. But, like many things, too much cortisol – especially when there isn’t a real physical threat that your body needs to prepare for – can lead to various health issues.

In spurts, cortisol helps suppress inflammation, but consistently high levels can actually exacerbate it, resulting in an overactive immune system that risks attacking healthy tissue. The same is true for blood pressure – cortisol, when doing its job, regulates blood pressure levels, but it can actually cause high blood pressure if there’s too much. Cortisol is integral to many of our bodies’ functions, and is a part of regulating our circadian rhythm, but it can also be the cause for concern when in excess.

What are some symptoms of high cortisol levels?

Some of the symptoms linked to high cortisol levels include fatigue, irritability, brain fog, acne, difficulty concentrating, and elevated blood pressure or blood sugar. In more extreme cases, it can also lead to weight gain around the face and stomach, purple stretch marks, easy bruising, and weakened muscles. However, it’s important to put things into perspective: the more dramatic symptoms that people on social media often refer to – like pronounced facial weight gain or what’s being called “cortisol face” – are typically associated with Cushing Syndrome, a rare condition caused by chronically high cortisol, often due to an underlying medical issue like a tumor or long-term steroid use. While it’s true that cortisol dysregulation can subtly affect your appearance or energy levels, a full-blown Cushing diagnosis is uncommon. So if you’re feeling off, there’s no need to panic – but it is worth tuning into your body and speaking with a healthcare provider if symptoms persist.

How does cortisol affect women specifically?

Women are particularly vulnerable to the effects of high cortisol: research shows that women are twice as likely to suffer from extreme stress and anxiety as men, a phenomenon we at HUA Wellness refer to as the gender stress gap. Women face higher stress from balancing both career pressures and social expectations in the home, and these prolonged, excessive stressors can result in higher cortisol levels. Moreover, women experience intense societal pressure to look or behave a certain way; restrictive eating and diet fads can put a strain on the body, disrupting the circadian rhythm and subsequently leading to cortisol imbalances. 

Furthermore, women tend to internalize their stress, according to a study by the APA, while men externalize it “in the form of aggression or impulsivity.” As a result, internalizing stress can keep women in a prolonged fight-or-flight state. This means cortisol stays elevated for longer periods, creating a vicious cycle where chronic stress leads to hormonal imbalance – and hormonal imbalance makes stress even harder to manage.

What you can do to lower your cortisol levels

Focusing on a balanced lifestyle is key to reducing cortisol naturally. Prioritizing a healthy sleep schedule, exercising regularly, and eating a nutritious diet can help keep your body on a normal rhythm and ensure you’re getting all of the nutrients you need. Fostering positive relationships and practicing mindful stress responses is a huge factor in achieving a healthy immune system, too. Letting yourself feel your emotions and building a strong support system can be a powerful tool in managing stressors.

Your magnesium levels also play a role in stabilizing cortisol levels. Magnesium is an essential mineral linked to the stress response, regulating muscle function, blood pressure/sugar regulation, energy production, bone density, metabolism, and sleep quality. Magnesium regulates the cortisol levels in your body by “blunting the release of glutamate – the excitatory neurotransmitter – and helping release GABA, the inhibitory neurotransmitter,” according to Cleveland Clinic, which keeps excitatory neurotransmitters – the ones that start the stress response – from over-firing. Magnesium relaxes blood vessels as well, allowing for more oxygen flow to counter elevated blood pressure from cortisol. However, research has shown that over half of Americans aren’t getting enough magnesium in their diets. A lack of magnesium means your body isn’t regulating stress hormones the way it should, which can lead to prolonged stress and, as a result, higher levels of cortisol.

The recommended amount of magnesium per day is around 420mg for men, and 350mg for women. Incorporating more leafy greens, bananas, nuts, seeds, salmon, milk, and avocados can help you reach the threshold, but if you’re having trouble incorporating these foods into your diet due to dietary restrictions or a busy lifestyle, taking a magnesium supplement is a good alternative – like our Whole Food Magnesium Powder. Check out our magnesium mocktail recipes on our socials, or simply mix with sparkling water to unwind before bed and get your daily dose of magnesium.

In terms of “cortisol foods,” there aren’t really any specific groups to target. Since cortisol is a stress hormone, eating foods like dark chocolate, whole grains, fruits and veggies, healthy fats like fish and nuts, and staying hydrated can help keep your immune system healthy and happy. Legumes and lentils are also good for regulating blood sugar levels, while green tea can help de-stress thanks to the amino acid l-theanine – an ingredient we use in HUA’s Chill Switch stress relief supplement. 

Our Chill Switch Stress Support blend takes a comprehensive approach to stress relief, featuring clinically-studied ingredients like Shoden Ashwagandha®, Holixer™ Holy Basil, and PharmaGABA®. Each of these ingredients play a unique role in maximizing relaxation – Holixer™’s holy basil has been clinically shown to lower cortisol levels, while Shoden Ashwagandha® enhances stress resilience seven times more effectively than other ashwagandha supplements. PharmaGABA® works simultaneously to inhibit the stimulatory effects of caffeine and adrenaline, much like how magnesium helps the body release GABA. Together, these ingredients work together to improve sleep quality, enhance mental clarity, combat anxiety, and stabilize cortisol levels – all with just two capsules.

How HUA can help

Having high cortisol isn’t the end of the world, but when the problem persists, it’s important to check in and remember to take care of your body. Here at HUA, we’re supplying stress relief that feels attainable – no celebrity branding, no bro-ey biohacking marketing, all research-backed, fast-acting ingredients. We make it easy to meet your supplement goals, and bring a dose of nature straight to you. Beyond our products, we’re aiming to raise awareness on the stress gender gap, and advocating for more green space access – because when it comes to managing stress and regulating cortisol, nature is one of the most powerful allies we have. Everyone deserves the tools to restore balance and take control of their well-being.