Calm Your Cortisol: Natural Strategies for Stress Relief, Wellness, and Weight Loss

Cortisol is a hormone produced by the adrenal glands in response to stress. While it is vital for many bodily functions, such as regulating metabolism, inflammation, and blood sugar levels, chronically elevated cortisol can lead to issues like weight gain (particularly abdominal fat), anxiety, fatigue, and other health challenges. Managing cortisol naturally can improve overall wellness and support weight loss. Here are some effective naturopathic strategies:

Stress Management Techniques

Chronic stress is the primary driver of elevated cortisol. Use stress-reducing practices like:

• Mindfulness Meditation: Daily meditation helps regulate cortisol by calming the nervous system.

• Deep Breathing: Techniques like diaphragmatic breathing activate the parasympathetic nervous system, reducing cortisol levels.

• Yoga or Tai Chi: These practices combine physical movement with mindfulness, which reduces stress and improves hormonal balance.

Balanced Diet

Diet plays a critical role in regulating cortisol levels.

• Avoid Refined Carbs and Sugary Foods: High sugar intake can cause cortisol spikes.

• Eat Whole Foods: Emphasise vegetables, fruits, whole grains, and lean protein.

• Magnesium-Rich Foods: Magnesium helps lower cortisol. Include spinach, almonds, pumpkin seeds, and avocados.

• Healthy Fats: Omega-3 fatty acids in salmon, walnuts, and flaxseed reduce inflammation and cortisol.

• Adaptogenic Herbs: Ashwagandha, rhodiola, and holy basil are known to help the body manage stress and regulate cortisol.

Sleep Hygiene

Poor sleep or lack of sleep can raise cortisol levels.

• Aim for 7-9 hours of quality sleep per night.

• Establish a regular bedtime routine and avoid screens before bed.

• Keep your room cool, dark, and quiet.

• Consider natural sleep aids like magnesium glycinate, valerian root, or chamomile tea.

Physical Activity

Regular exercise helps regulate cortisol, but balance is key:

• Moderate Exercise: Activities like walking, cycling, or swimming can reduce stress and support fat loss.

• Avoid Overtraining: Intense or prolonged exercise can spike cortisol. Allow recovery time between workouts.

Hydration and Caffeine Management

• Stay Hydrated: Dehydration increases cortisol, so drink plenty of water throughout the day.

• Limit Caffeine: Excessive caffeine consumption can elevate cortisol, especially in sensitive individuals. Opt for green tea or herbal teas instead.

Support Gut Health

Gut health is linked to cortisol and stress regulation.

• Include probiotic-rich foods like yoghurt, kefir, sauerkraut, and kimchi.

• Increase fiber intake to support a healthy microbiome.

Natural Supplements

Several supplements can help regulate cortisol naturally:

• Phosphatidylserine: Shown to lower cortisol, especially after exercise.

• Vitamin C: Helps modulate cortisol in response to stress.

• B Vitamins: Particularly B6 and B5, as they support adrenal gland function.

Connection and Relaxation

• Social Support: Spending time with loved ones reduces cortisol levels.

• Hobbies: Engaging in activities you enjoy lowers stress.

Adopting a holistic approach that combines stress management, proper nutrition, regular exercise, and sleep hygiene is the key to lowering cortisol levels. This not only supports better health and well-being but can also help achieve sustainable weight loss.

Written by Karyn Campbell, Naturopath and Herbalist at Hābu Health. Karyn helps women 40+ navigate perimenopause with natural, evidence-based care that restores balance to hormones, gut, and mind.