How to Naturally Lower the Stress Hormone Cortisol (and therefore store less fat!)

How to Naturally Lower the Stress Hormone Cortisol (and therefore store less fat!)

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Its causes are absolutely everywhere especially when you’re a Mum trying to juggle everything from work to home, kids to needy Husband and not having any time to unwind and relax for yourself.

Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency (or run away from lions!) but should then return back to normal after we’ve fought or flew. But, that doesn’t happen too much in our society – it becomes a long-term reaction. It becomes chronic (I liken it to keeping the lights on in your house all the time).  

You’ve probably heard of the main stress hormone, called “cortisol.” It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going and slowly fades during the day so you can sleep. 

Did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar and even lowered immunity?  

Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally!


Foods and nutrients to lower cortisol 

Let’s start with one of the biggies that increase your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies).  

High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest. 

Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty.  

Eat a variety of nutrient-dense whole foods; this doesn’t just help reduce stress hormone, it helps all aspects of your health. 

Lower your cortisol levels with tea and dark chocolate (not the sugary milky kind!)  Have a bit to unwind but go for the one with the highest cocoa content you can manage.  

Also don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key! Make sure you’re eating probiotic rich fermented foods and getting a healthy dose of prebiotic fibre. 

You can also supplement probiotics if you’re not a fan of fermented foods.  You have to be a bit careful as many probiotic supplements are pretty rubbish quality and don’t do you any good whatsoever.  Here’s the ones I would recommend going with (there are adult, children and even pet versions!)… 


Lifestyle techniques to lower cortisol  

It’s not just food, but there are things you can do with your time that can lower cortisol. 

Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol. 

Get enough exercise (but don’t overdo the cardio). While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels.  

Get enough sleep!  

I go on about sleep a lot (because I love it so much!) but getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways. 

Relax and have fun. Things like deep breathing, massages, and listening to relaxing music all reduce cortisol. 

Be social and bust loneliness. Would you believe me if I told you that science has shown health risks from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key. 



Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally. 

In terms of foods and nutrients, have less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics. 

Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax and have more fun.  


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