High Cortisol and PCOS: Everything You Need to Know

Polycystic ovary syndrome (PCOS) is a hormonal condition that can show up in women of reproductive age. Women with PCOS often experience hormonal imbalances. If you have PCOS, you probably already know about the impact of high testosterone, high estrogen, and low progesterone with your condition. However, it’s not just the sex hormones that can get off balance, but cortisol levels can be elevated as well! 

Cortisol, which is also known as the stress hormone, is crucial for mood regulation, reproductive health, inflammation control, metabolism function, and energy levels. When cortisol levels are normal, they are slightly elevated in the morning to help your body kick start the day and lower at night, allowing your body to produce melatonin for a good night’s sleep. But, when cortisol levels are out-of-whack, you may feel anxious, depressed, fatigued, and stressed while also experiencing menstrual irregularity, weight gain, digestive issues, and hair loss all symptoms that can take a huge toll on your overall health.

As one of the major hormonal imbalances of PCOS, understanding how to manage high cortisol levels is just one of the keys to unlocking PCOS symptom relief. So, I’m dedicating this blog post to all things high cortisol and PCOS. I’ll dive into why Cysters have high cortisol levels, symptoms they may experience, and actionable ways to treat it!

High Cortisol and PCOS

One of the most common hormone imbalances in women with PCOS is high cortisol. When the stress hormone is elevated, it can actually worsen PCOS symptoms. Increased cortisol production can make losing weight difficult, especially in our belly area, because it can make you feel hungrier and crave sugar and fats due to its influence on insulin resistance.

High cortisol also plays a role in the balance of other hormones. It can disrupt reproductive hormones like progesterone, testosterone, and estrogen, causing irregular periods and issues with ovulation. Plus, those excess androgens can cause symptoms like acne, excessive facial and body hair growth (hirsutism), and even hair loss. 

Chronic stress due to elevated cortisol levels can have long-term effects on the body. It can lead to high blood pressure, heart attack, stroke, and hypertension. Don’t let this worry you, though! I’m about to share some ways to lower your high cortisol levels naturally… just make sure to read to the end of this blog post!

Does PCOS Cause High Cortisol Levels?

Now comes the big question does PCOS cause high cortisol? In a way, yes. There are many contributing factors that can lead to high cortisol, especially when a hormonal condition is involved. Think of it as a web everything is connected!

One of the reasons Cysters have high cortisol is because of communication problems in the hypothalamic-pituitary-adrenal (HPA) axis. (I know, it’s quite a mouthful!) When these organs aren’t on the same page, it can cause your PCOS to produce excess cortisol. Remember, PCOS is a hormonal condition, which means your hormones are imbalanced, like progesterone. When progesterone is low, it can also prevent the HPA axis from communicating properly, which means it can produce more cortisol.

Another reason PCOS causes high cortisol is due to changes in the 11beta-hydroxysteroid aminotransferase type 1 enzyme. In simple terms, PCOS bodies just have a higher baseline for cortisol production. However, you may also have elevated cortisol levels because you experience more stress as someone dealing with the day-to-day struggles of PCOS! 

Symptoms of High Cortisol Levels in Females with PCOS

• Anxiety
• Headaches
• Irritability and Mood Swings
• Weight Gain
• Depression
• Acne
• Brain Fog
• Hirsutism
• Irregular Menstrual Cycles
• Fertility Problems
• Fatigue
• GI Issues

How to Treat High Cortisol PCOS

Manage stress. 

One of the most effective ways to reduce cortisol levels is to learn stress management techniques. I get it this is much easier said than done but you’ve got this! Incorporating some daily stress management techniques such as meditation, yoga, deep breathing, creative hobbies, getting out in nature, or reading a book can all help manage your daily stress and lower cortisol levels.  

Not only will you see the positive effects on your mood and stress, but also your body! Managing stress to lower cortisol can help you lose weight and prevent hair loss. 

Limit caffeine.

The caffeine in your beloved cup of coffee in the morning could actually be contributing to your high stress levels! Naturally, our cortisol levels spike in the morning when we first wake up to help us get the day started. Adding gas to the fire or in this case, caffeine triggers the body to produce more cortisol and adrenaline. When your PCOS body already has elevated cortisol levels, this isn’t exactly ideal. 

Start by limiting your overall caffeine intake or choosing decaf (which sometimes has lower amounts of caffeine) and eventually work your way to cutting it out altogether if possible. You’ll see a huge change in your stress levels throughout the day and even feel more alert and less fatigued! 

Exercise daily.

Adding slow-weighted workouts and low-intensity exercises like weight lifting, pilates, and yoga to your daily routine can do wonders in lowering cortisol levels. These slow exercises work to balance cortisol rather than spike it like high-intensity exercises. Instead of running for miles, try doing 10,000 steps a day or walking slowly on an incline on the treadmill. Plus, these workouts can help you lose weight, reverse insulin resistance, and reduce inflammation. 

Check out my PCOS-friendly workouts on The Cysterhood app for specific exercises to add to your routine!

Eat an anti-inflammatory gluten- and dairy-free diet. 

Our diet affects literally everything in our body even our hormones. For women with PCOS, focusing on an anti-inflammatory gluten- and dairy-free diet can reduce inflammation, improve insulin sensitivity, and lower cortisol levels. 

Eating a balanced diet doesn’t mean you have to say goodbye to your favorite foods, though! I recommend finding gluten and dairy-free alternatives for the ingredients that trigger your symptoms (aka making PCOS-friendly versions of your favorite meals). When you follow my PCOS-friendly recipes in The Cysterhood app, you’ll satisfy your cravings and know that you’re doing good for your PCOS body!

Get quality sleep.

Getting a good night’s sleep (consistently) can be super helpful in regulating hormones and reducing cortisol levels. I understand how difficult it can be to get good quality sleep as a woman with PCOS, especially when you’re dealing with high cortisol levels. Setting the right sleep environment with blackout curtains and a cool temperature and avoiding caffeine and blue light devices before bed can set you up for a successful and restful night of sleep. Here’s more on getting better sleep with PCOS. 

Take supplements. 

While eating a balanced diet is super helpful in lowering cortisol and regulating hormones, it can be difficult to get ALL the nutrients you need. That’s where supplements can be a huge help in making sure you’re getting the vitamins and minerals your PCOS body needs. Some of my favorite vitamins for lowering cortisol are omega-3 and vitamin D3. These vitamins improve HPA axis function and prevent the 11beta-HSD 1 enzyme from creating active cortisol two of the main causes of high cortisol in PCOS. 

Plus, taking these vitamins will also help with inflammation, insulin resistance, and energy levels… a win-win for Cysters! I love the benefits of these supplements so much for PCOS that I included them both in my NSF-certified Metabolism Plus bundle packed with everything you need to heal your PCOS body of its many symptoms. 

Lower your high cortisol and relieve PCOS symptoms naturally!

PCOS can cause a lot of stress outside of having high cortisol levels. Going about your everyday life can feel difficult when managing PCOS symptoms but it doesn’t have to be! When you adopt natural remedies and practices to reduce cortisol levels, you can relieve a ton of PCOS symptoms.

Whether you follow the PCOS-friendly diets and workout plans in The Cysterhood app or add the essential vitamins from my Metabolism Plus bundle into your morning routine, there are safe and natural ways to get your body back on track!