Managing Stress to Optimize Cortisol: 5 Simple Strategies

Right now, a majority of people are experiencing far too much stress. Stress can be physical, emotional, environmental, psychological, or infectious and affects many different body systems. When you’re faced with stress (no matter the form), the adrenal glands respond by releasing the hormone cortisol. Cortisol stimulates many bodily reactions including increasing your heart rate, increasing blood pressure, and activating the sympathetic nervous system, also known as the “fight-or-flight” response. In a healthy functioning body, the stress response is a normal reaction that sends a temporary boost of energy to address the stressor at hand. Once it passes, cortisol levels should decrease and return to normal which means your body returns to a parasympathetic, or relaxed state. Unfortunately, in our modern chronic, high-stress lifestyles this is likely not the case. Chronically elevated cortisol makes it difficult for the body to function normally which may increase the risk of developing chronic diseases, digestive disorders such as Irritable Bowel Disease (IBS) and other unwanted symptoms. Learning how to manage cortisol levels through stress management, diet, and lifestyle choices can have a huge impact on health and it really isn’t as difficult as it sounds.

So, What is Cortisol?

Cortisol is a hormone released by the adrenal glands that is often referred to as the “stress hormone.” While it plays a significant role in modulating our response to stress, it is also involved in many body functions including blood sugar balance, metabolism, food cravings, immune system response, digestion, and anti-inflammatory actions. Perhaps most importantly, cortisol levels regulate your body’s daily circadian rhythm. When cortisol levels are functioning correctly, they naturally peak around 8:00 a.m., which helps you to wake up, and dip to their lowest around 4:00 p.m., which helps you to start winding down for the day. 

Modern Life’s Influence on Cortisol

Although our body’s internal response to stress hasn’t changed, stress is no longer acute or short-lived. Modern day life, work demands, processed foods and sugar, lack of natural sunlight, increased screen time and fast-paced lifestyles are constant daily stressors that contribute to unnaturally high levels of cortisol and other stress hormones. High levels of cortisol can contribute to metabolic issues, poor health outcomes, poor food choices, and an overall poorly functioning immune system.

Your cortisol and stress levels may be out of balance if you experience:

• Difficulty waking up in the morning even with enough sleep
• Headaches
• Strong cravings for sugar and carbohydrates
• Acne
• Weight gain around the abdomen
• Anxiety and depression like symptoms
• Increased energy in the evening (when you should be winding down)
• Trouble falling asleep
• Trouble recovering from exercise sessions

*These symptoms could overlap with other health issues so you should always consult with a practitioner to confirm possible imbalances*

Simple Ways to Regulate your Stress and Improve Cortisol Levels

Support your circadian rhythm by starting your day with exposure to bright sunlight within an hour of waking and limiting exposure to blue light from screens in the evening.

Include quality, protein-rich foods throughout the day to support energy and balance blood sugar levels. Including antioxidant-rich foods in the form of fresh fruits and vegetables may help to prevent damage caused by free radicals and increased stress hormones.

Include adrenal-friendly exercise into your routine with adequate recovery between sessions. Ideally a balanced exercise routine that includes strength-based movement, meditation, stretching, and cardiovascular activities would provide all of the great health outcomes without overtaxing the adrenal glands.

Prioritize getting 7-9 hours of good quality sleep per night. Sleep loss has been shown to elevate cortisol levels so practicing good sleep hygiene is essential for your overall health.

Lastly, supplementation could be beneficial in supporting overall stress management after appropriate lifestyle and dietary recommendations have been made. Our Tranquility Now essential curation provides important vitamins and nutrients specifically designed to support cortisol levels and your stress response. 

Chronic stress is a real result of our abnormally fast-paced lifestyles and can feel overwhelming. By utilizing diet and lifestyle changes in combination with appropriate supplementation, like our Tranquility Now Curation, you can optimize your energy and finally start feeling well again.

Got more questions? Schedule a one-on-one consultation for personalized guidance from one of our experienced practitioners.  

Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.

The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.

1. Gao, X., Cao, Q., Cheng, Y., Zhao, D., Wang, Z., Yang, H., ... & Li, X. (2018). Chronic stress promotes colitis by disturbing the gut microbiota and triggering immune system response.Proceedings of the National Academy of Sciences, 115(13), E2960-E2969.