You may have heard lots of talk lately about cortisol - commonly known as the 'stress hormone'. While its presence in the body is perfectly natural, excessive levels can become a silent threat to our physical and mental well-being.
"While cortisol is essential for your body to respond properly to specific moments of stress, if it's high for too long, it can really cause some serious issues," notes clinical psychologist and executive coach, Pilar Guerra Escudero.
Under normal circumstances, cortisol follows a circadian rhythm; it is at its highest levels in the morning and then gradually tapers off over the course of the day. But if your cortisol remains constantly elevated, your body stays in a permanent state of high alert - and that's when the trouble starts.
The effects on the body aren't limited to just one area - everything from aches and pains and insomnia to irritability, anxiety, skin flare-ups, digestive issues and even fertility problems can possibly be linked to elevated cortisol levels.
© Getty Images/iStockphotoThe first step, though, is identifying the root causes, and "chronic stress is at the top of the list," explains Guerra. Other factors that may play a part include a lack of quality sleep, a poor diet or even too much caffeine.
"You may need to face the fact that your lifestyle and daily habits have a huge impact on your cortisol levels"
The psychologist explains that your mental health is fundamental to lowering cortisol levels, meaning your habits and routines need to change. Among the most effective steps you can take to lowering cortisol naturally are:
- Getting at least seven hours of sleep a night.
- Practising relaxation techniques like meditation, mindful breathing or yoga.
- Slowing down your daily pace in general.
"Having an emotional support network also helps to cushion the impact of daily stress," adds the expert.
"Cortisol is a double-edged sword for the immune system," says the expert. "In small doses, it acts as a necessary anti-inflammatory. But when levels are consistently high, they can suppress the immune response, leaving us more susceptible to illness and infection. That is why it's so important to find effective ways to manage stress and keep things in balance."
An endocrinologist weighs in on food and cortisol
Incorporating regular exercise, without overdoing it, is great for your physical and mental health - it boosts your mood and helps balance stress hormones naturally. Of course, that's just one piece of the puzzle. Sticking to a diet rich in essential nutrients and avoiding blood sugar spikes is also another key to preventing cortisol from creeping up.
© Getty ImagesEndocrinologist Dr Aurelia Villar clarifies that there are certain foods with proven properties to help you naturally reduce cortisol levels. Including them regularly in your diet can help you improve your physical and mental condition:
- Fatty fish such as salmon, mackerel or sardines: rich in omega-3, they have anti-inflammatory properties and help regulate the body's response to stress.
- Fruits and vegetables rich in Vitamin C: oranges, strawberries, kiwi, red pepper and broccoli contribute to reducing cortisol and reinforce the immune system.
- Dark chocolate (minimum 70% cocoa): a source of magnesium and antioxidants, it improves mood and can reduce anxiety.
- Green tea, especially its matcha version: contains L-theanine, an amino acid that promotes relaxation without inducing drowsiness.
- Almonds: provide magnesium, vitamin E, and healthy fats that help control cortisol production.
- Bananas: rich in potassium and tryptophan, they help produce serotonin, a hormone that counteracts cortisol.
- Avocados: Contain fiber, healthy fats, magnesium and potassium. All these nutrients are key to balancing the nervous and hormonal system.
- Spinach: Also provides magnesium, which helps mitigate the effects of stress and promotes relaxation.
Certain eating habits help keep hormone levels stable: avoid skipping meals, eat plenty of protein, stay hydrated and minimise your alcohol and caffeine intake
The power of vitamin C & magnesium
Vitamin C is one of your strongest allies for bringing down cortisol levels, particularly during periods of acute stress. By helping to lower cortisol in the blood, it builds better resilience and bolsters the immune system, which often takes a hit when stress hormones remain high for too long.
It is also worth keeping an eye on your magnesium intake - it helps to settle the nervous system and improves how your body handles stress.
© Getty ImagesFoods to Limit
© Getty ImagesIf you are looking to balance your cortisol and keep long-term stress at bay, certain foods are best avoided:
- Refined sugar: Shop-bought cakes, fizzy drinks, sweets and processed cereals cause sharp spikes in blood sugar, which in turn triggers cortisol production.
- Excess caffeine: Having several cups of coffee a day, especially on an empty stomach, can keep your body in a permanent state of high alert.
- Alcohol: While it might feel relaxing at first, alcohol destabilises your hormones and ruins sleep quality, making it much harder for your body to regulate cortisol levels overnight.
- Ultra-processed foods: Products high in trans fats and artificial additives should be kept to a minimum.
About the experts:
- Pilar Guerra Escudero is a highly experienced clinical psychologist and executive coach, specialising in the intersection of mental health and professional performance.
- Dr Aurelia Villar is a leading endocrinologist and a distinguished member of the Top Doctors group, dedicated to providing expert clinical care and evidence-based treatments for metabolic and hormonal health disorders.
