At a time when stress is beating the tempo of our daily lives at breakneck speed, and the constant threat of developing “cortisol face” is being broadcast across social media, finding ease has never been more essential. If you’ve made it a priority for 2025, you’re not alone. I, too, have been keeping it top of mind. So much so that I’ve compiled expert-backed tips for regaining control over your cortisol—a.k.a. the stress hormone—and laying a more serene foundation overall. In just three weeks of following this advice, I’ve already seen the benefits—particularly on the quality of my sleep. I’d say that’s definitely a win.
What is stress?
Stress is often maligned, but it’s actually necessary for staying alive. “First of all, you need to know that stress is the body’s natural response to a threat,” says Mary Delberghe, a naturopath and hormone expert based in France. “Stress acts like an alarm signal: Your whole body mobilizes to deal with this real or perceived danger. Stress is actually there to protect us.”
How does the body react to stress?
When under stress, the body activates the sympathetic nervous system, releasing hormones such as adrenaline and cortisol. Adrenalin boosts immediate energy—think: accelerated heart rate, dilated pupils, and heightened alertness. Cortisol, which is produced by the adrenal glands, maintains this response over time. It raises blood sugar levels to provide energy and mobilizes resources to flee or fight.
When the threat disappears, the parasympathetic system takes over to restore calm. But here’s where modern life gets tricky. Often, our everyday stressors feel never-ending, and the return to equilibrium becomes less than breezy. Our bodies get stuck in the “on” position and, unfortunately, we spend more time in “sympathetic” than in the restful “parasympathetic” mode. “This causes the body to produce cortisol again and again, depleting our reserves,” says Delberghe. “The body stays in survival mode, no longer able to regenerate properly.”
The impact of excess cortisol and chronic stress
Stress is omnipresent in our modern lives, causing us to operate at a hectic pace. That, combined with increasingly rare moments of relaxation, keeps our bodies constantly overstimulated. “When produced in excess over long periods, cortisol can have devastating effects on our bodies,” notes Delberghe. Some of those effects include—
- Chronic fatigue and sleep disorders, including difficulty falling asleep, fitful sleep, poor sleep quality.
- Hormonal imbalances that result in irregular menstrual cycles, hormonal disorders, and loss of fertility, particularly in women.
- Weakened immunity and greater vulnerability to infections.
- Chronic inflammation which contributes to risk of arthritis and cardiovascular disorders.
- Fluctuations in blood sugar levels including hypoglycemia, lower energy levels, cravings, and fatigue.
- Weight gain and excess fat storage, particularly in the abdomen.
5 tips for reducing stress and the effects of cortisol
“Diet is a powerful lever for reducing stress,” says Delberghe. To that end, she recommends focusing on foods rich in magnesium and tryptophan, getting an optimum amount of protein, and reducing your intake of caffeine. “Magnesium, which is found in almonds, bananas, green vegetables, and raw cocoa is essential for calming the nervous system,” she explains. “Foods rich in the amino acid tryptophan, such as eggs, fish or pumpkin seeds, boost production of the relaxation hormone serotonin.”
As for protein, she says to start each day with high-protein foods like eggs, Greek yogurt, or a protein smoothie. “This stabilizes blood sugar levels and prevents spikes.” And, be sure to drink your morning cup of coffee after you eat breakfast. “Coffee stimulates cortisol production, so be careful not to drink it on an empty stomach or in the morning. Choose herbal teas, chicory or matcha instead,” Delberghe says.
Another stress-reliever? Affection. “Hugs are magic,” says Delberghe, who notes that studies confirm their calming effects: “They boost the anti-stress hormone oxytocin and reduce cortisol.”
There’s also always a good old fashioned Epsom salt bath: “Taking a warm bath with Epsom salt relaxes muscles and increases magnesium levels in the body, promoting better sleep and deep relaxation,” Delberghe says.
Physical activity is essential for reducing stress, but if you’re trying to reduce cortisol, be careful not to over-do it. “Gentle exercises such as yoga, Pilates, or active walking effectively reduce stress without exhausting the body,” says Delberghe, who recommends doubling down by doing them in nature to multiply the effects. “Just avoid overly intense workouts if you’re already stressed, as they increase cortisol,” she says.
We’ve all heard that keeping a journal or engaging in creative hobbies can have profound benefits on our mental health. Delberghe says these pursuits can be used as therapeutic tools as well: “Put your thoughts down on paper. Expressive writing, which involves writing down everything that’s weighing on you without a filter, is a real therapeutic tool.” She recommends aiming to end on a positive note to help “refocus your mind.”
There’s a reason some adaptogens, minerals, and herbs are celebrated for their feel-good properties: “Certain natural supplements are real allies in regulating cortisol,” Delberghe explains. She recommends L-tyrosine, which supports the nervous system in cases of stress-related fatigue, as well as the adaptogenic plant ashwagandha, which can help manage stress peaks. Additionally, she says holy basil “reduces feelings of stress and supports hormonal balance” while magnesium bisglycinate can be taken in the evening “to support relaxation and sleep quality.”
