How to Lower Cortisol and Reduce Stress: Best Foods, Drinks, and Habits

The 10-second habit dietitians recommend to curb stress-eating involves pausing before reaching for food to assess whether hunger is physical or emotional, a simple practice gaining attention as a practical tool for managing stress-related eating behaviors.

According to EatingWell, dietitians suggest this brief pause can help individuals distinguish between true physiological hunger and stress-induced cravings, which are often triggered by elevated cortisol levels—the body’s primary stress hormone. When stress becomes chronic, cortisol remains elevated, increasing appetite and promoting fat storage, particularly around the abdomen, as noted by the Cleveland Clinic.

This habit aligns with broader strategies to naturally lower cortisol, which include prioritizing sleep hygiene, engaging in low- to moderate-intensity exercise, practicing mindfulness or deep breathing and maintaining supportive relationships—all of which are highlighted by Healthline as evidence-based approaches to mitigate the effects of prolonged stress.

By taking just 10 seconds to check in with oneself before eating, individuals may reduce impulsive snacking driven by stress, thereby supporting better metabolic health and lowering the long-term risks associated with chronically high cortisol, such as weight gain, heart disease, and sleep disruption.