Managing Cortisol in a Crazy World

Practical Ways to Optimize Your Health by Managing Your Cortisol

BY JENNY SMITH MATTFELDT Published November 7, 2024

This information is for educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider for any medical concerns or before making changes to your health regimen. Some of the links in this post may be affiliate links, which means I may earn a small commission if you make a purchase through them, at no extra cost to you. I only recommend products and brands I genuinely love and trust.

Cortisol is an essential hormone that helps our bodies manage stress and maintain balance, but when it stays elevated for too long it can lead to serious health issues. The past few years have been a little rocky, to say the least. From Covid to inflation to politcal unrest most people are under an elevated amount of stress and anxiety. This prolonged stress keeps your body in 'fight or flight' mode, which is helpful in short bursts, but taxing and unhealthy over extended periods of time. The toll of this chronic stress becomes evident as the body struggles to return to a state of calm, leading to physical and emotional symptoms that can undermine your wellbeing.

What Does High Cortisol Look Like

Some of the more visible effects include hair loss, skin breakouts, and noticeable weight gain, particularly around the face and abdomen, which can appear out of proportion with the rest of the body. Many people experience physical discomforts, like a tight throat, tense muscles, fatigue, irregular periods, insomnia, and stress-induced headaches.

Digestive issues and fluctuating appetites, either lack of appetite or binge eating, can become common, as can frequent infections and colds. Cortisol’s impact on the body can also lead to more serious issues, including high blood pressure, osteoporosis, easily bruising, and purple stretch marks on the skin. Emotionally, high cortisol levels can contribute to mood swings, lack of sex drive, increased anxiety, and depression.

What You're Consuming Matters

What we consume can have a big impact on how our bodies manage stress and regulate cortisol levels. Starting the day with breakfast and water before coffee is one easy way to support your body. Make sure to balance caffeine with water throughout the day.

A balanced diet rich in certain nutrients can also help lower cortisol levels. Omega-3 fatty acids, found in foods like salmon, chia seeds, and flaxseeds (or taken as fish oil supplements) have been shown to reduce cortisol. Vitamin D and foods rich in B vitamins play a similar role, helping support your nervous system and stress response. Include foods like dark chocolate, spinach, green tea, avocados, bananas, and magnesium-rich foods, which aid in muscle relaxation and mood stability.

Quality Sleep

Quality sleep is everything. You want to feel better, think better, handle stress better? Start by getting your sleep on point. Let's start with magnesium glycinate, I'm basically the fan club president at this point. It is a godsend for relaxing your muscles and quieting your mind. Pair it with a cozy bedtime routine starting with sleepytime tea, a hot shower, some light stretching and there's a good chance you'll have a solid nights sleep.

If you are serious about improving your sleep you can make a few tweaks to your room: keep it cool, keep it dark, and keep the screens out (I am so guilty of late night screen time.) Set up a fan or white noise machine, and stick to a regular schedule, your body loves consistency. And if you’ve got a racing mind, try a few minutes of deep breathing or a story from the Calm app. Bottom line? Get quality sleep dialed in, and everything else just gets easier.

Managing Stress

Call your mom, hug a dog, anything that relaxes your shoulders a little bit. Try a few minutes of breathwork or dump all your thoughts our in a journal to get them out of your head. And don't forget the power of moving your body, even a quick walk can shake off stress and get you feeling a bit more centered.