Let’s face it: we live in an era where we feel the pressure to maintain an overbooked, obsessively productive, and somewhat frantic lifestyle to “keep up with the world.” It almost seems like society hands out a golden star to those who never rest. As a result, it’s easy to fall into the trap of believing that your worth as a person is based on what you do. But that couldn’t be further from the truth. You, with all your humanness and flaws, have inherent worth and unlimited potential. It’s easy to forget this powerful truth when it feels like the weight of the world is on your shoulders.

While making all of your negative stressors disappear is impossible, it’s important to recognize that not everyone reacts to stress in the same way (8). Stressors can be categorized as acute or chronic:

• Acute – This type of stress is triggered by an immediate response, which usually subsides once the stressor is gone.

• Chronic – This occurs over a prolonged period and doesn’t have a simple solution or quick fix.

When stress becomes overwhelming and lingers for an extended period, it can negatively impact both mental and physical health. The key to managing stress is identifying your stressors and finding healthy ways to navigate them before they lead to chronic consequences. A major factor in these negative effects is the excessive production of cortisol, an essential stress hormone. Let’s take a closer look at cortisol.

Cortisol

Cortisol, a natural steroid hormone produced by your adrenal glands, has recently gained attention for its role in stress management. It helps regulate your body’s stress response and is released in a cyclic rhythm. It peaks in the morning, within 30 minutes of waking up, and gradually decreases throughout the day—acting like your body’s natural alarm clock, preparing you to face the day ahead.

Cortisol, in and of itself, is not harmful. It’s crucial for regulating the body’s stress response. In short bursts, cortisol helps produce glucose for energy, limits inflammation, and speeds up the breakdown of fat and protein (8). These functions are beneficial when dealing with acute stress.

However, problems arise when cortisol levels remain elevated for long periods. Chronic high cortisol can weaken the immune system, decrease lean body mass, contribute to insulin resistance, cause weight gain, and lead to fatigue. Let’s explore three effective ways to manage cortisol.

Stress Less #1

Quality nutrition and targeted supplementation can be highly effective in combating stress and lowering cortisol levels. A simple starting point would be to incorporate one of the beneficial foods listed below into your daily routine. Once you’re accustomed to adding these natural foods for better cortisol management, you may want to discuss with your healthcare provider or dietitian about incorporating one of the supplements listed below.

In addition to nutrition, it’s important to note that skipping meals—especially breakfast—can lead to increased cortisol production. If you’re considering intermittent fasting, you might want to skip dinner instead of breakfast, as this can help significantly reduce evening cortisol levels. If you have more questions about this, feel free to consult with your Live Tula dietitian.

Foods to Include:

• Fruits and Vegetables: These are rich in vitamins, minerals, and fiber, all of which support healthy digestion and the body’s stress response.

• Whole Grains: Packed with nutrients and fiber, whole grains promote gut health and overall well-being.

• Chia Seeds, Flaxseeds, and Walnuts: These sources of omega-3 fatty acids help manage cortisol levels.

• Almonds, Macadamia Nuts, Olives, and Avocados: Rich in monounsaturated fats, these foods help reduce the effects of stress on the body. Research also shows that monounsaturated fats can enhance insulin sensitivity, helping the body use insulin more effectively (25).

• Organic Dark Chocolate: Contains magnesium, which is essential for managing stress and regulating blood sugar levels.

Foods to Avoid:

• Highly Processed Snack Foods, Oils, Fried Foods, Excess Sweets, and Alcohol: These foods, often altered through heavy processing and containing additives and preservatives, can increase inflammation in the body. Even moderate consumption of ultra-processed foods has been linked to a 12% increased risk of Type 2 Diabetes (27).

• Excessive Caffeine: Too much caffeine can elevate cortisol levels and may induce feelings of anxiety, even without added sugar (24).

Supplements
Even if you’re eating the best snacks and meals, sometimes you may still need a little extra help. That’s where supplements, which provide essential nutrients, come in. They can give your body a boost and work alongside the high-quality foods you eat to keep you healthy. While it’s always best to get nutrients from food first, there are some great vitamins and supplements that can help with elevated cortisol levels. Just make sure to consult with your healthcare provider or dietitian to determine which ones are best for you.

• Omega-3 Fatty Acids: These essential fats cannot be produced by the body, so they must be obtained through your diet. Omega-3s play a crucial role in brain function, normal growth and development, heart health, and have anti-inflammatory properties. They can be found in nuts like walnuts, pecans, and hazelnuts, as well as in seeds like flaxseeds and chia seeds.

• Prebiotics and Probiotics: Both are beneficial for gut health and can help improve your mood, making you feel happier and less stressed. Prebiotics, found in foods like fruits, vegetables, beans, nuts, seeds, and whole grains, nourish the beneficial bacteria in your gut. Probiotics, found in fermented foods like sauerkraut, yogurt, and kimchi, contain live beneficial bacteria that support a healthy gut microbiome.

• L-Theanine: This amino acid, a building block of protein, helps you relax and sleep better. It’s naturally found in tea leaves, especially green tea.

• Adaptogenic Mushrooms: These mushrooms help the body handle stress and mitigate the negative effects of stress.

• Lion’s Mane: Known for promoting calmness and protecting cells from stress-induced damage, lion’s mane mushrooms have a mild, sweet, umami taste. You can enjoy them in stir-fries or quinoa, or eat them dried like jerky. Sautéing them until crispy can reduce bitterness. If you’re not a fan of mushrooms, they’re also available in powdered supplements that can be added to food or beverages.

• Cordyceps: These mushrooms help reduce stress and support the nervous system. Typically consumed in teas, tinctures, or capsules, they’re not usually eaten directly.

• Ashwagandha: Used in India for centuries, ashwagandha combats stress and promotes well-being during stressful periods. It comes in capsules, powder, or tinctures but should always be taken with food. Ashwagandha helps improve sleep quality and regulates the HPA axis, which controls the body’s stress response. Research has shown it can even reduce anxiety (16).

• Magnesium: This mineral is essential for energy production, muscle relaxation, and better sleep. Magnesium also supports concentration and can improve blood sugar levels, especially if you’re deficient. There are various forms of magnesium supplements available—consult with your dietitian or doctor to find the best option for your needs.

Stress Less #2

If you guessed that sleep would be the next topic, you’re right. The relationship between high cortisol levels and sleep disorders is complex—it’s unclear whether high cortisol causes sleep issues or if sleep disorders lead to elevated cortisol. What we do know is that lack of sleep, often due to stress, can have serious consequences for your health. Elevated cortisol levels from sleep deprivation can impair your body’s ability to manage stress, leading to significant health complications. Additionally, insufficient sleep can increase the risk of obesity and type 2 diabetes, as the added stress takes a toll on the body (22).

While you may not be able to eliminate the stress causing your sleep disruption, there are effective lifestyle interventions worth trying.

One effective strategy to improve sleep is to avoid blue light for at least 2–3 hours before bedtime. If that’s not feasible, consider using blue light-blocking glasses or amber-tinted lenses. These can help mitigate the melatonin-suppressing effects of blue light, as exposure to light reduces melatonin production. Remember, melatonin is a hormone that regulates your sleep-wake cycle and helps synchronize your body’s internal clock with the external environment. Disrupting melatonin production at night can interfere with your natural sleep-wake cycle, potentially leading to sleep disorders.

Here are a few additional sleep suggestions that may help improve the relationship between stress and sleep:

• Establish a Consistent Sleep Routine: Consistency is key. Be sure to put away all electronic devices emitting blue light (such as TVs, phones, and tablets) at least 2–3 hours before bedtime. Dedicate time to unwind and relax, whether through talking with a partner or friend, reading a book, or taking a warm bath.

• Incorporate Breathing Exercises: Breathing exercises can significantly lower your heart rate, blood pressure, and overall stress levels. Diaphragmatic breathing, or belly breathing, is particularly effective for promoting relaxation. Deep breathing, especially with longer exhales, has been shown to help shift the body from “fight or flight” mode to “rest and digest” (28).

• Practice Mindfulness: Mindfulness practices are a powerful tool for staying present and reducing stress. Engaging in guided meditations or mindful activities like yoga or journaling can foster a sense of calm and clarity.

Stress Less #3

The third way to lower cortisol is through natural mood enhancers such as body movement, time outdoors, and laughter. Low-intensity exercises naturally reduce cortisol levels by promoting relaxation, enhancing mood, and improving sleep quality. These activities help activate the parasympathetic nervous system, which counteracts the body’s stress response and leads to a healthy balance in cortisol production (18-21). Some effective movements include:

• Walking, especially in nature

• Hiking

• Weight training

• Stretching

• Swimming

Studies show that walking, whether indoors or outdoors, is an excellent way to reduce stress hormones when dealing with long-term stress. However, it may not be as effective for decompressing from sudden stress (18). On the other hand, just looking at nature scenes can help calm your heart when stress arises unexpectedly. Research also indicates that being in nature reduces feelings of anxiety, depression, and anger, contributing to more positive moods and better emotional control (21). So, taking a walk outside in nature can help manage both acute and chronic stress at the same time (18).

If you’re looking for a non-exercise way to lower cortisol, consider spending time with your funniest friend, reading a joke book, watching a comedy movie, or attending a stand-up show. These activities offer an opportunity for spontaneous laughter, which has physical, emotional, and social benefits (20). Laughter has been shown to reduce cortisol levels by up to 36.7% after just one session (19).

Keeping your health in balance might seem like an additional stressor, but research shows that adopting healthy habits can significantly reduce both physical and mental stress. These habits include better nutrition, proper supplementation, sufficient sleep, fun activities, and regular movement. Although it may feel like adding more stress relief strategies to your to-do list, these changes can actually make managing everything else easier. Balancing your cortisol levels is crucial for overall well-being. By integrating these strategies into your daily routine, you can effectively manage cortisol and live a healthier life. Start with small, consistent changes and celebrate your progress. Your inner superhero is ready to shine!

Sending Health Your Way!

The Tula Clinical Team

Reviewed by:
Aubree RN, BSN
Austin MS, RDN, CSR, LDN, CD