A nutritionist who says “many people often don’t realise they have high cortisol” has shared five signs to look out for. Eli Brecher, a registered nutritionist and host of The Gut 360 Podcast, shared the signs in an informative post on her Instagram  (@elibrechernutrition).

Cortisol, the primary stress hormone, is responsible for many important functions in the body, but having too much of it can also be harmful. “High levels of cortisol can cause various symptoms throughout the body, which will vary depending on the cause,” the gut health expert explained.

She then urged followers to “watch out” for five signs that could indicate high cortisol levels. Brecher continued:

1. Weight gain, especially around the midsection, face and upper back

2. Rounding of the face, and you may notice more of a flushed face

3. Severe fatigue and increased irritability. You may notice you have difficulty concentrating and headaches

4. High blood pressure

5. Thinning of the skin meaning you will bruise more easily and may experience muscle weakness

As Brecher acknowledged, “symptoms can vary a lot and sometimes you may not always feel or notice the symptoms.” However, anyone with concerns about their health should speak to their GP.

Brecher advised: “If concerned about cortisol levels, you would need to get them tested by your doctor via a blood, saliva or urine test.”

According to Benenden Hospital: “Cortisol is commonly known as the stress hormone which is released by your adrenal glands. It surges in response to many different sorts of stress and is triggered from your brain as your sympathetic nervous system goes into fight or flight mode.”

The experts added: “Cortisol, which is released by the adrenal gland, is an essential hormone which affects nearly every organ and tissue and plays many roles such as regulating your body’s stress response, suppressing inflammation, regulating your blood pressure and blood sugar, controlling your sleep cycle, and helping to control your body’s use of fats, carbohydrates, proteins or metabolism.”

However, a prolonged release of this stress hormone can negatively impact your health.

While your GP is best placed to advise you, and some people might require treatment, there are lifestyle changes you can make to help naturally reduce cortisol. These include sticking to a sleep schedule and establishing good sleep hygiene for better rest, practising mindfulness and breathing exercises, exercising regularly, and eating a variety of fruit and vegetables.

Benenden Hospital said: “For a better gut and mental health, opt for a nutrient-dense diet full of whole fruits and vegetables, whole grains, healthy fats, and foods high in prebiotics and probiotics. Examples of foods which can lower cortisol levels include: dark chocolate, legumes, lentils, green tea, whole grains and fruits and vegetables.”