We don’t need data to confirm that we’re stressed—but there are countless studies and polls out there providing it. Case in point: The most recent Censis-Eudaimon Report, which revealed that 31.8% of people feel close to burnout due to work stress.
It makes sense that social media is filled with stress-busting remedies (like a stress-lowering diet). And while some of them should fall into the realm of old wives’ tales, others may be legit. The most popular one right now? A viral drink recipe claiming to lower cortisol, restore energy, relieve tension, and balance hormones. Besides the catchy name—the Cortisol Cocktail—could it be real? We dive in (and drink up).
What is cortisol?
First things first: Cortisol is a hormone produced by the adrenal glands in response to stress. Producing cortisol is typically a valuable ally for the body, as it plays a key role in regulating metabolism, inflammation, and blood sugar levels, as well as having a direct influence on circadian rhythm. It’s essential for the human body to survive, and because of that, the goal is never to eliminate it—but there is such a thing as too much cortisol. A consistently high level prevents your body from regaining homeostasis. Instead, you live in a place of constant stress. Things like a lack of sleep or a poor diet can make things even worse.
Do we need cortisol?
Cortisol is involved in multiple processes throughout the body. It helps regulate blood sugar, bolster (or hinder) immune function, support the workings of your metabolism, and, critically, is the force that wakes us up in the morning. In simple terms, it affects energy levels, blood pressure, blood glucose, immune function, and the timing of when we fall asleep and wake up.
Cortisol naturally fluctuates during the day. If it didn’t, we’d all be wide awake from morning until evening. The rise of cortisol in the morning and the decline in the evening are two of the many things that help us know when to sleep and when to wake up. In the evening, cortisol falls away to allow melatonin, the sleep hormone, to rise, signaling to both your body and brain that it’s time to wind down.
What are the signs of high cortisol?
Social media would have you believe that high cortisol can be diagnosed by sight alone. Puffy cheeks and jawlines (what the internet has dubbed “cortisol face,” stubborn weight around the midsection, and waking up tired are all commonly reported symptoms of those with high cortisol. However, each of these signs can be explained by any number of other things too. Water retention can point to high salt levels, causing the body to retain more water. Fatigue can be linked to nutritional or vitamin deficiencies, as well as poor sleep hygiene and excess stress. They can also be linked back to other medical conditions that need further investigation—so try to resist self-diagnosing high cortisol by visible symptoms alone.
Instead, a visit to your doctor or an endocrinologist (hormone specialist) will be far more accurate. They may order either a saliva or urine test that helps track the rhythm of your cortisol throughout the day—usually over a 24-hour period. They will interpret the results with you and report back any abnormalities.
For people with non-clinically high cortisol (who just feel that something is “off”), try tracking how you feel throughout the day. According to Maz Packham, a nutritional therapist and head of nutrition at W-Wellness, signs of healthy cortisol include feeling well rested on waking, having steady energy throughout the day, not struggling to concentrate or focus on a task, a stable mood, and finding it relatively easy to drop off at night.
