Written by Julie Mills, an undergraduate student at UNCW and a Public Health Intern at Going Beyond the Pink.
* Disclaimer: This post contains affiliate links.

Stress is something we all deal with in some capacity, and can be caused by many things life may throw at us. Cortisol, often known as the stress hormone, plays many key roles in the body such as stress response mediation, metabolism regulation, inflammatory response, and immune function. It’s important to know what stressors are, how they affect cortisol levels, and how we can manage them with healthy habits that increase the overall quality of life.

How do High Cortisol Levels Affect the Body?

There are several risk factors that are associated with long-term overexposure to cortisol and other stress hormones. This overexposure can actually disrupt almost all of the body’s processes, which increases the risk of health problems such as:

Anxiety
Depression
Muscle tension and pain
Digestion problems
Trouble sleeping
Weight management issues
Memory and concentration impairment

Some studies have also shown that stress-related cortisol release is associated with an increased risk of breast cancer, and a worse prognosis for patients with different types of tumors. This is why it’s so important to identify stressors and find healthy habits that make coping with life’s daily stress easier.

What are Some Strategies that Help Reduce Cortisol Levels?

Stress-Management Strategies:

Mindfulness meditation
Social support
Counseling
Physical activity, such as yoga and stretching
Keeping a journal and expressive writing
Making time for hobbies, such as reading, creating art, or even watching your favorite movie
Organizing and Prioritizing daily tasks
Prioritize quality sleep
Finding joy through humor

Nutrition Strategies:

Foods that are helpful for managing cortisol levels include:

Dark Chocolate: contains high amounts of antioxidants and flavonoids that help reduce stress and lower cortisol levels
Whole Grains: Whole grains, such as quinoa and brown rice, are a great alternative to refined grains. They are rich in plant-based polyphenols and fiber that support gut health and stress levels.
Legumes and Lentils: high in fiber, which helps to maintain a healthy gut and blood sugar levels. Fava beans and chickpeas are a great examples of these.
Whole fruits and Vegetables: contains many antioxidants and polyphenolic compounds that protect against cell damage
Green Tea: contains theanine, which is linked to stress reduction and improved concentration
Probiotics: Studies have found that probiotics play a role in alleviating negative emotions and psychological stress.
Healthy Fats: Ideally, consuming a diet high in unsaturated fat and low in saturated fat is better for mental health and overall well-being. Fish, nuts, and plant oils are great examples of this.
Water: Drinking water is essential for managing cortisol levels. Make sure to stay hydrated and aim for 8-12 glasses of water every day!