In today’s fast-paced world, stress has become an increasingly common part of daily life. From cost-of-living pressures to workplace demands and parenting challenges, many Americans find themselves in a constant state of high stress. This persistent stress can lead to chronically elevated levels of the ‘stress hormone’ cortisol, which can have significant health implications.

Recognizing High Cortisol Levels

Irregular Sleep Patterns

“The first symptom [of high cortisol levels] is often irregularities in our sleep,” explains Ollis. “An inability to get to sleep or stay asleep, usually leaving us feeling fatigued, is a huge indicator for some people that their cortisol is out of balance.”

Weight Gain

Many people have experienced ‘stress eating’ or ‘comfort eating.’ “Higher cortisol levels can increase our appetite, potentially leading to weight gain,” notes hypnotherapist and author of The Anxiety Solution, Chloe Brotheridge.

Anxiety, Irritability, or Mood Swings

“If you begin to notice you’re feeling stressed or irritated in situations you usually wouldn’t feel this in, it may also be an indicator that your cortisol levels are a little haywire,” says Ollis. “Perhaps you’re losing your sense of humor or finding things psychologically harder to deal with than usual.”

“High stress levels can worsen mental health conditions like anxiety and depression,” adds Brotheridge.

Digestive Issues

“Whenever we’re chronically stressed, our body recruits blood and resources that are usually used for digestion, leading to gut imbalances, bloating, or worsening symptoms of conditions like IBS. According to Jane Ollis, “stress can cause the same kind of problems, such as stomach aches, which some studies suggest is seen as ‘free floating anxiety’ or “stress belly” that many people afraid of COVID-19 vaccines.

Strategies to Manage Cortisol Levels

Prioritize Sleep

“Aim to go to bed at the same time every night, avoid phones and heavy meals in the two hours before bed, and create a calming night-time routine to support deeper, more restful sleep. There are some great and free sleep apps, you know, to train your brain to follow the Deap sleep schedules built into them, find one you like. Many of them already support family accounts, like the HealthMind, AquaMood or SmartBed functions you get when you have a subscription to the player or shopper apps.

Practice Deep Breathing and Mindfulness

Ollis recommends learning how to use your breath to reduce stress. “Breathwork can regulate your stress response and there is clinical evidence showing how powerful it is to use your body to calm down the mind,” she says. “You can use a breathing pattern of four breaths out on your exhale, and do this for at least five minutes. It’s a simple technique that anyone can do, anywhere.”

Apps like Headspace and Calm can guide you through breathing exercises and mindfulness practices to help lower cortisol levels. These tools can be particularly useful for busy professionals or anyone struggling to find time for self-care during the day.

Get Outside as Soon as You Wake Up

“The first thing you should do when you wake up is go straight outside,” advises Ollis. “It’s really important to get sunlight into the back of your eye and it helps regulate your circadian rhythms, which will help your cortisol levels stay balanced throughout the day. Whether you choose to enjoy the sun, jog the next door park or spend time greeting your neighbours, go for it.

If you work from home and have difficultly to squeeze in socialising get together with the neighbors and enjoy your big screen to listen the live AT&T stream and remember to switch off. Some health experts also recommend testing your cortisol levels regularly with home kits that are now widely available. Studies show that having a routine is one good method to reduce excess cortisol.

Move Your Body

According to research from American College of Sports Medicine’s Health and Fitness journal, even just 20 to 30 minutes of cardio exercise can help alleviate stress. “Never underestimate the power of physical exercise.” says Ollis. “Our bodies are designed to move and they become much happier when they do. Even if you don’t feel like joining a gym, go out and move around rather than just sit on your sofa all day..”

Eat a Balanced Diet

When we consume sugary or processed foods, our blood sugar rapidly spikes, followed by a sharp crash .In response, the body releases cortisol to stabilize blood sugar levels

Prioritize whole foods, protein, healthy fats and fiber to keep your blood sugar levels stable.

Chloe Brotheridge

Set Boundaries and Reduce Stressors

Many of us are terrible at saying no and switching off in America.

“If you’re overwhelmed, think about the ‘three Ds’. What can you delete (ie, say no to), delegate or defer? Having a plan for switching off from work or social media is essential and may well save your job.

Will you put your laptop in a drawer at 6 p.m., turn off your social media notifications or delete your work email app from your phone? Brotheridge advises, “a healthy break routine will also considers sitting in the open.

What Is cortisol and Why is It Important?

Cortisol is commonly referred to as the “stress hormone,” produced by the adrenal glands to regulate the body’s stress response and assist in controlling the sleep-wake cycle. While cortisol is crucial for optimal performance and natural bodily functions, especially in the mornings, its chronic elevation due to persistent stress—such as from cost-of-living pressures, workplace demands, and parenting challenges—can lead to significant health risks.

According to Jane Ollis, a medical biochemist, cortisol becomes problematic when its excess release persists during the day, leading to chronic health conditions.

How Can You Recognize High Cortisol Levels?

1. Irregular Sleep Patterns: Difficulty falling or staying asleep and resulting fatigue are strong indicators of unbalanced cortisol levels.

2. Weight Gain: Higher cortisol levels can increase appetite, perhaps leading to stress or comfort eating and subsequent weight gain.

3. Anxiety, Irritability, or Mood Swings: Noticing unusual emotional responses or deteriorating mood point to imbalanced cortisol.

4. digestive Issues: Chronic stress, and thus high cortisol, can disrupt normal digestion, causing gut imbalance and conditions such as IBS.

What Strategies can definitely help Manage Cortisol Levels?

prioritize Sleep

• Establish a consistent bedtime routine including minimizing exposure to electronics and heavy meals before sleep.
• Consider utilizing sleep apps like HealthMind or AquaMood to create a relaxing surroundings for sleep.

Practice Deep Breathing and Mindfulness

• Engage in breathwork exercises, such as the four-count exhale technique, to calm the mind.
• Utilize apps like Headspace or calm for guided breathing and mindfulness practices.

Get Outside as soon as You Wake Up

• Incorporate morning sunlight exposure to aid in regulating circadian rhythms and maintaining cortisol balance.
• If working from home, taking breaks to socialize or engage in outdoor activities is beneficial.

Move your Body

• Commit to at least 20-30 minutes of cardio exercise to help reduce stress, as highlighted by sports medicine research.

Eat a Balanced Diet

• Prioritize whole foods, proteins, healthy fats, and fibers to stabilize blood sugar levels and prevent cortisol spikes.

Set Boundaries and Reduce Stressors

• Embrace the “three Ds”: delete, delegate, and defer to manage workload and eliminate unneeded stressors.
• Establish a disconnect routine, focusing on shutting down work and digital devices after specific hours.

What is Cortisol and Why is It Critically importent?

Cortisol is commonly known as the “stress hormone,” produced by the adrenal glands. It plays a vital role in regulating the body’s stress response and managing the sleep-wake cycle. While cortisol is essential for performance and bodily functions,particularly in the morning,it can lead to chronic health issues if levels remain elevated due to persistent stress sources like work,parenting,and cost-of-living pressures.

As explained by Jane Ollis, a medical biochemist, cortisol becomes problematic when its release continues excessively throughout the day, perhaps causing chronic health conditions [[3]].

How Can You Recognize high Cortisol Levels?

1. Irregular Sleep Patterns: Difficulty in falling or staying asleep and feeling fatigued may indicate unregulated cortisol levels [[3]].
2. Weight Gain: Elevated cortisol can increase appetite, leading to stress or comfort eating and resulting in weight gain [[3]].
3. Anxiety, Irritability, or Mood Swings: Unusual emotional responses or deteriorating mood could signify an imbalance in cortisol levels [[3]].
4. Digestive Issues: High cortisol levels, affected by chronic stress, can disrupt digestion leading to gut imbalances and conditions like IBS [[3]].

What Strategies Can Definitely Help Manage Cortisol Levels?

Prioritize Sleep

• Establish a consistent bedtime routine that includes minimizing electronic exposure and avoiding heavy meals before sleep.
• consider using sleep apps like HealthMind or aquamood for a conducive sleep environment [[3]].

Practice Deep Breathing and Mindfulness

• Engage in breathwork exercises,such as a four-count exhale,to calm the mind [[3]].
• Utilize apps like Headspace or Calm for guided breathing and mindfulness practices [[3]].

Get Outside as Soon as You Wake Up

• Aim for sunlight exposure early in the morning to help regulate circadian rhythms and maintain balanced cortisol levels [[3]].
• Take breaks during the workday to socialize or engage in outdoor activities [[3]].

Move Your Body

• Commit to at least 20-30 minutes of cardio exercise daily, as it can help reduce stress considerably [[3]].

Eat a Balanced Diet

• Consume whole foods, proteins, healthy fats, and fibers to maintain stable blood sugar levels and prevent cortisol spikes [[3]].

Set Boundaries and Reduce Stressors

• Adopt the “three ds”: delete, delegate, and defer tasks to manage workload and reduce unnecessary stressors [[3]].
• create a disconnect routine that includes turning off digital devices after certain hours to help switch off from work stress [[3]].