5 habits to adopt if you’re wondering how to lower cortisol levels

At a time when stress defines our daily lives, the quest for peace of mind is no longer a luxury—it has become essential. Naturopath Mary Delberghe shares her best tips on how to lower cortisol levels—the stress hormone—and laying a new, more peaceful foundation. In just three weeks, I’ve already noticed the benefits, especially in terms of my sleep.

What is stress?

“First, it’s important to understand that stress is the body’s natural response to a threat. Stress acts as an alarm signal: your entire body mobilises to cope with this real or perceived danger. Stress is actually there to protect us,” Delberghe says. Read on as she breaks down the specifics of cortisol and helps us understand how to deal with stress:

How does the body react to stress?

When under stress, your body activates the sympathetic nervous system and releases hormones such as adrenaline and cortisol.

• Adrenaline provides an immediate energy boost: increased heart rate, dilated pupils and heightened alertness.
• Cortisol, produced by the adrenal glands, sustains this response over time. It raises blood sugar levels to provide energy and mobilises resources for fight or flight.

When the threat subsides, the parasympathetic nervous system takes over to restore calm. But in a world where stress is ever-present, this return to balance isn’t always easy. Unfortunately, these days we spend more time in “sympathetic” mode than in “parasympathetic” mode. This causes the body to produce cortisol over and over again, depleting our reserves. The body is in “survival” mode; it can no longer regenerate properly.

The problem with long-term cortisol and chronic stress

Stress is ever-present in our modern lives and with a frantic pace and increasingly rare moments of relaxation, our bodies are constantly overstimulated. However, when produced in excess over long periods, cortisol can have adverse effects on our bodies:

• Abdominal bloating: fat storage, particularly around the abdomen.
• Chronic fatigue and sleep disorders: difficulty falling asleep, frequent nighttime awakenings, poor-quality sleep.
• Hormonal imbalances: irregular menstrual cycles, hormonal disorders and reduced fertility, particularly in women.
• Weakened immunity: a compromised immune system, leading to increased vulnerability to infections.
• Chronic inflammation: promotes inflammation, contributing to inflammatory diseases such as arthritis and cardiovascular disorders.
• Blood sugar fluctuations: hypoglycaemic effect, energy crashes, cravings, fatigue.

5 tips on how to lower cortisol levels

Tip 1: Adopt an anti-stress diet

Diet is a powerful tool for managing stress.